DASH Diet Sodium Tracker
Track sodium against a DASH-diet daily limit: enter what you have eaten so far and see how much is left and a per-meal budget for the rest of the day.
How it works
Remaining = daily limit − consumed · Used % = consumed ÷ limit × 100 · Per-meal budget = remaining ÷ meals left
The DASH (Dietary Approaches to Stop Hypertension) plan caps sodium at 2,300 mg a day, with a lower 1,500 mg target for people who need to reduce blood pressure further. Since most sodium comes from packaged and restaurant foods rather than the salt shaker, tracking a running total during the day and splitting the remainder across upcoming meals makes the limit manageable. A negative remaining figure means the day is already over budget.
Worked example
With 1,200 mg eaten against the 2,300 mg standard target, 1,100 mg remain. Spread over 2 remaining meals that is a budget of about 550 mg per meal.
Frequently asked questions
What is the DASH sodium limit?
Standard DASH targets 2,300 mg of sodium per day (about a teaspoon of salt). A stricter 1,500 mg version is recommended for people with high blood pressure or those advised to cut sodium more aggressively.
Where does most dietary sodium come from?
For most people, roughly 70% comes from processed, packaged and restaurant foods — bread, cured meats, soups, sauces and snacks — not the salt added while cooking. Reading labels is the biggest lever.
Does DASH only limit sodium?
No. DASH also emphasises vegetables, fruit, whole grains, low-fat dairy and potassium-rich foods, which work together with lower sodium to reduce blood pressure. This tracker focuses on the sodium ceiling.
Related calculators
Educational estimate for meal planning, not medical or nutrition advice. Serving thresholds and needs vary by person — check with a dietitian for medical diets.