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Daily Sodium Budget Calculator

Reviewed by the CalculatorHub team, edited by James Graham. Based on USDA Dietary Guidelines 2020-2025 and FDA recommendations. Last verified 14 June 2026.

Sodium is an essential mineral, but most Americans consume far more than the recommended amount. The USDA Dietary Guidelines for Americans 2020-2025 set the recommendation at less than 2,300 mg per day for adults. This calculator shows your daily sodium budget based on your health goal (general health, blood pressure management, or reduced risk), then divides it across meals to help you plan a sodium-conscious diet. It also converts your daily limit to equivalent teaspoons of salt and shows sodium from common foods per typical serving, using USDA FoodData Central data. For precise guidance on sodium intake for medical conditions, consult a healthcare provider.

Average American: 3,400 mg/day (CDC estimate)
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Sodium budget formula

Daily limit (mg) = selected target
Per meal budget = daily_limit / 3 meals
Salt equivalent (tsp) = daily_limit / 2,300
% FDA DV = daily_limit / 2,300 * 100
Gap from current = current_intake - daily_limit (reduction needed)

Common food sodium content (USDA FoodData Central)

  • 1 slice white bread: approximately 130-150 mg sodium
  • 1 oz cheddar cheese: approximately 175 mg sodium
  • 1 cup canned chicken soup (condensed, prepared): approximately 800-890 mg sodium
  • 3 oz deli turkey breast: approximately 450-600 mg sodium
  • 1 cup cooked pasta with no added salt: approximately 1-2 mg sodium
  • 1 tsp soy sauce: approximately 900 mg sodium
  • 1 oz potato chips: approximately 150 mg sodium
  • 1 cup cooked chicken breast with no added salt: approximately 60-70 mg sodium

Daily sodium: frequently asked questions

How much sodium per day is recommended?

The USDA Dietary Guidelines for Americans 2020-2025 recommend that adults consume less than 2,300 mg of sodium per day. The American Heart Association advises no more than 2,300 mg, with an ideal limit of 1,500 mg per day for most adults, especially those with high blood pressure. The FDA uses 2,300 mg as the Daily Value for Nutrition Facts labels.

How does sodium affect blood pressure?

Sodium causes the body to retain water, which increases blood volume and therefore blood pressure. High sodium intake is a major modifiable risk factor for hypertension (high blood pressure), which in turn raises risk of heart disease and stroke. Reducing sodium intake by 1,000 mg/day has been shown to lower blood pressure in clinical studies.

What foods are highest in sodium?

The top sources of sodium in the American diet according to the CDC are: bread and rolls, pizza, cold cuts and cured meats, soups, sandwiches, cheese, pasta dishes, meat dishes, snacks, and poultry. Processed and packaged foods account for approximately 70% of sodium intake for most Americans.

How many milligrams of sodium are in a teaspoon of salt?

One teaspoon of table salt (sodium chloride) contains approximately 2,300 mg of sodium. This is the FDA Daily Value for sodium for one full day. One teaspoon of kosher salt (coarser grain) contains approximately 1,120-1,920 mg sodium depending on the brand (Diamond Crystal vs Morton have different grain sizes).

How do I lower sodium in my diet without losing flavor?

USDA MyPlate recommends: cooking from scratch rather than using packaged foods, using herbs and spices instead of salt, rinsing canned vegetables and beans before using (reduces sodium by 40%), buying low-sodium or no-salt-added versions of canned goods, and using lemon juice or vinegar as flavor brighteners that reduce the need for salt.

Official sources

Reviewed by the CalculatorHub team, edited by James Graham, 14 June 2026. See our methodology.