See how your sodium stacks up. This free daily sodium intake calculator converts between sodium and salt and compares your daily total to the common 2,300 mg limit and 1,500 mg ideal.
Your intake
mg
Labels list either sodium or salt. 1 g of salt ≈ 393 mg of sodium. Add up the values from a day’s foods for your total.
Daily sodium
— mg
Enter your intake
Vs 2,300 mg limit
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Vs 1,500 mg ideal
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Equivalent salt
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Status
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Guidelines are general for healthy adults. People with high blood pressure or certain conditions may be advised a lower limit — follow your clinician’s guidance.
Use this free daily sodium intake calculator to see how your sodium adds up against common guideline limits. Enter your daily sodium (or salt) to see the total, the salt equivalent, and how it compares to recommended amounts.
What this sodium calculator shows you
A daily sodium intake calculator compares your sodium against widely used guideline amounts. Enter your intake as sodium in milligrams or as salt in grams, and it shows your total sodium, the salt equivalent, and your intake as a percentage of the 2,300 mg upper limit and the 1,500 mg ideal.
How much sodium per day is recommended?
Common guidance for healthy adults is to stay under 2,300 mg of sodium a day (about 1 teaspoon of salt), with many bodies suggesting an ideal closer to 1,500 mg for additional benefit, particularly for blood pressure. People with certain conditions may be advised a lower limit by their clinician.
Sodium vs salt: the conversion
Sodium (mg) = Salt (g) × 393 · Salt (g) = Sodium (mg) ÷ 393
Food labels show either sodium or salt, which causes confusion. Salt is only about 40% sodium by weight, so 6 g of salt is roughly 2,360 mg of sodium — already over the daily limit. This calculator converts between the two for you.
Where most sodium comes from
Packaged and processed foods — often the biggest source.
Restaurant and takeaway meals, which can be very high.
Breads, sauces, soups and cured meats, where sodium hides.
Added salt at the table and in cooking — usually a smaller share than people expect.
How to use the sodium calculator
Choose sodium (mg) or salt (g).
Enter your daily total by adding up label values from the day.
Read your result. Total sodium, salt equivalent and guideline percentages update instantly.
Sodium terms glossary
Term
What it means
Sodium
The mineral measured on labels and in guidelines.
Salt
Sodium chloride — about 40% sodium by weight.
2,300 mg
A common daily upper limit for adults.
1,500 mg
An ideal target some guidelines suggest.
Daily Sodium FAQ
How much sodium should I eat per day?
Common guidance for healthy adults is under 2,300 mg of sodium a day —
about a teaspoon of salt — with an ideal closer to 1,500 mg for added
benefit. Personal targets can be lower for some health conditions.
How do I convert salt to sodium?
Salt is about 40% sodium, so multiply grams of salt by roughly 393 to get
milligrams of sodium (or divide sodium by 393 for salt). For example, 6 g
of salt is about 2,360 mg of sodium.
Why is the limit measured in sodium, not salt?
Sodium is the part linked to health effects like blood pressure, and it
appears in foods beyond table salt. Labels may show either, so converting
between them helps you compare against guidelines.
Where does most dietary sodium come from?
For most people, the majority comes from packaged, processed and restaurant
foods — not the salt shaker. Checking labels on breads, sauces, soups and
cured meats often reveals the biggest sources.
Is too little sodium a problem?
Sodium is essential, and very low intakes can matter for some people. The
guidelines target an upper limit for the general population; if you're
considering a low-sodium diet, discuss the right level with a professional.
Is the sodium intake calculator free to use?
Yes, this daily sodium intake calculator is completely free, needs no
sign-up, and gives instant results directly in your browser.
