Sodium Intake Calculator: Daily Salt and Sodium Limits
Sodium is an essential mineral that plays a key role in fluid balance, nerve function, and muscle contraction. However, most Americans consume far more sodium than their bodies need: average intake is approximately 3,400 mg per day, nearly 50 percent above the Dietary Guidelines for Americans limit of 2,300 mg. Excess sodium raises blood pressure in many people, increasing the risk of heart disease, stroke, and kidney disease. The Dietary Guidelines for Americans 2020-2025 recommend that adults and children aged 14 and older consume less than 2,300 mg of sodium per day. The American Heart Association goes further and recommends an ideal target of no more than 1,500 mg per day, particularly for those with existing hypertension or cardiovascular risk factors. Salt (sodium chloride) is 39.3 percent sodium by weight, so one teaspoon of table salt contains about 2,325 mg of sodium. Knowing your daily sodium limit in teaspoon-equivalent terms can help make the guideline more practical. This calculator also shows how long a standard 26 oz (737 g) container of table salt would last if it were your only source of sodium at your daily limit, which can be a useful reference point for household budgeting and consumption awareness. Always check nutrition labels, as most dietary sodium comes from processed and packaged foods rather than the salt shaker.
Your daily sodium limit is -- mg per day (-- teaspoons of salt).
How the calculations work
Sodium and salt are related but distinct. Table salt is sodium chloride, which is 39.3 percent sodium by weight. The teaspoon and container calculations are derived from standard US measurements.
Salt is 39.3% sodium by weight.
1 teaspoon of table salt = approximately 6 g = approximately 2,325 mg sodium.
Teaspoon equivalent = daily limit (mg) / 2,325
26 oz salt container = 737 g = 737,000 mg salt.
Sodium in 26 oz container = 737,000 * 0.393 = 289,641 mg sodium.
Days until empty = 289,641 / daily sodium goal
Worked example
General population limit of 2,300 mg sodium per day:
- Teaspoon equivalent: 2,300 / 2,325 = 0.99 teaspoons of salt per day
- A 26 oz (737 g) salt container contains 289,641 mg sodium.
- Days the container lasts: 289,641 / 2,300 = approximately 125.9 days
Approximate sodium in common foods
The values below are approximate and based on typical US products. Actual sodium content varies by brand and preparation. Always check the Nutrition Facts label for accurate sodium information.
| Food | Serving | Sodium (mg, approximate) |
|---|---|---|
| White bread, commercially baked | 1 slice (28 g) | approximately 150 |
| Canned soup (chicken noodle) | 1 cup (245 g) | approximately 800 |
| Fast food hamburger | 1 burger | approximately 1,000 |
| Soy sauce | 1 tablespoon (18 g) | approximately 900 |
| Deli turkey breast | 2 oz (57 g) | approximately 450 |
| Salted potato chips | 1 oz (28 g) | approximately 150 |
| Pepperoni pizza (fast food) | 1 slice | approximately 760 |
| Pickles (dill, jarred) | 1 medium spear | approximately 320 |
| Cottage cheese (regular) | 1/2 cup (113 g) | approximately 400 |
| Unsalted peanuts | 1 oz (28 g) | approximately 0 |
Approximate values for reference only. Check product labels for accurate sodium content. Sources: USDA FoodData Central (fdc.nal.usda.gov).
Practical strategies to reduce sodium intake
Since more than 70 percent of dietary sodium comes from processed and restaurant foods, reading labels is the most effective strategy. Look for products labelled "low sodium" (140 mg or less per serving) or "reduced sodium" (at least 25 percent less than the original product). Cooking from scratch gives you complete control over sodium.
When cooking, use herbs, spices, citrus juice, and vinegar to add flavour without salt. Rinsing canned vegetables, beans, and legumes under water can reduce their sodium content by up to 40 percent. When dining out, ask for sauces and dressings on the side, and choose grilled or steamed dishes over fried or heavily seasoned options.
Sodium calculator: frequently asked questions
How much sodium should an adult consume per day?
The Dietary Guidelines for Americans 2020-2025 recommend that adults and children aged 14 and older consume less than 2,300 mg of sodium per day. The American Heart Association (AHA) recommends an ideal limit of no more than 1,500 mg per day for most adults, especially those with high blood pressure, heart disease, or other cardiovascular risk factors. Most Americans consume significantly more than either limit, averaging approximately 3,400 mg per day.
What is the difference between sodium and salt?
Salt (sodium chloride, NaCl) is approximately 39.3 percent sodium by weight. One teaspoon of table salt (approximately 6 g) contains about 2,325 mg of sodium. So when a guideline says less than 2,300 mg of sodium per day, that is roughly equivalent to just under one teaspoon of table salt total from all sources in the diet. Most dietary sodium does not come from the salt shaker; it comes from processed and restaurant foods.
How does sodium affect blood pressure?
Sodium causes the body to retain water, which increases blood volume and puts more pressure on blood vessel walls. For people who are salt-sensitive, reducing sodium intake can meaningfully lower blood pressure. The DASH diet, which limits sodium and emphasises fruit, vegetables, and low-fat dairy, has been shown in clinical studies to lower systolic blood pressure by 8 to 14 mmHg. Even modest reductions in sodium intake are associated with lower cardiovascular disease risk at the population level.
Where does most dietary sodium come from?
According to the CDC, more than 70 percent of the sodium Americans consume comes from processed, packaged, and restaurant foods, not from the salt added at the table or during cooking. Major sources include bread, pizza, sandwiches, cold cuts, soups, burritos, tacos, savoury snacks, and cheese. Reading nutrition labels is the most effective way to identify and reduce hidden sodium in your diet.
Should people with high blood pressure aim for 1,500 mg or 2,300 mg per day?
The AHA recommends that people with hypertension, pre-hypertension, diabetes, or chronic kidney disease, and all middle-aged and older adults, aim for no more than 1,500 mg of sodium per day. The Dietary Guidelines for Americans 2020-2025 set a general population limit of less than 2,300 mg per day. Both limits represent significant reductions from typical US consumption. Speak with a healthcare provider to determine the appropriate target for your individual health status.
Official sources
- Dietary Guidelines for Americans 2020-2025: dietaryguidelines.gov.
- American Heart Association: heart.org (sodium and blood pressure guidance).
- CDC: cdc.gov/salt (sodium and health).
Reviewed by the CalculatorHub team, edited by James Graham, 14 June 2026. See our methodology. General information only, not medical advice.