Sodium Intake Calculator
Compare your daily sodium to the recommended limits and see the equivalent in table salt.
How it works
salt (mg) = sodium (mg) × 2.5 · teaspoons of salt = salt ÷ 5900 · limit 2,300 mg, ideal 1,500 mg
Sodium and salt are not the same: table salt (sodium chloride) is only about 40% sodium, so salt weight is sodium × 2.5. The Dietary Guidelines cap sodium at 2,300 mg/day for adults; the American Heart Association points to an ideal of 1,500 mg for most adults. One teaspoon of salt holds roughly 2,300 mg of sodium.
Worked example
A 3,400 mg sodium day is 3,400 − 2,300 = 1,100 mg over the limit. As salt that is 3,400 × 2.5 = 8,500 mg, or about 8,500 ÷ 5,900 ≈ 1.4 teaspoons.
Sources: Dietary Guidelines for Americans 2020–2025 · American Heart Association — Sodium
Frequently asked questions
How much sodium per day is safe?
The Dietary Guidelines recommend staying under 2,300 mg — about one teaspoon of salt. The AHA suggests moving toward an ideal of 1,500 mg, especially for people with high blood pressure.
Where does most dietary sodium come from?
Roughly 70% comes from packaged and restaurant foods — bread, cured meats, soups, sauces and snacks — not the salt shaker. Reading labels usually cuts sodium faster than skipping the shaker.
Is the salt shaker the problem?
Only a small share of intake. The bigger levers are choosing lower-sodium packaged foods, cooking at home, and rinsing canned beans and vegetables.
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Educational estimate, not medical or dietary advice.