Sodium Intake Calculator
Compare your sodium intake to the 2,300 mg daily limit and convert between sodium and salt.
Nutrition labels list sodium, but table salt is only about 40% sodium by weight — so 1 g of salt has roughly 400 mg of sodium, and going the other way, sodium × 2.5 gives the salt equivalent. U.S. dietary guidelines cap sodium at 2,300 mg a day, about a teaspoon of salt.
Estimate only. People with high blood pressure may be advised to aim lower — ask your doctor.
How it works
Salt and sodium aren't the same thing, and labels can make that confusing. Table salt is only about 40% sodium by weight, so to go from sodium to salt you multiply by 2.5. Enter the sodium from your labels and the tool shows the salt equivalent right away.
It also stacks your total against the U.S. dietary guideline of 2,300 mg of sodium per day — roughly one teaspoon of salt. You'll see what percentage of that daily cap you've used and how much room is left.
For example, 1,500 mg of sodium is about 3,750 mg of salt and roughly 65% of the daily limit, leaving around 800 mg before you hit the cap. Most sodium hides in processed and restaurant food rather than the salt shaker.
Frequently asked questions
Why multiply sodium by 2.5 to get salt?
Table salt is sodium chloride, and sodium makes up about 40% of its weight. The other 60% is chloride. So salt weight is roughly sodium weight times 2.5 — for example 1,000 mg of sodium equals about 2,500 mg of salt.
Is 2,300 mg the right limit for me?
It's the general U.S. daily upper limit for adults. People with high blood pressure or certain conditions are often advised to aim closer to 1,500 mg. Check with your doctor for a personal target.
Where does most sodium come from?
Not the salt shaker — the majority comes from packaged, processed, and restaurant foods like bread, deli meat, soups, and sauces. Reading labels is the fastest way to cut back.