Sodium-Potassium Ratio Calculator
The ratio of dietary sodium to potassium is an important cardiovascular health marker. While most dietary guidelines set separate limits for each mineral, research consistently shows that the sodium-to-potassium ratio (measured by mass in milligrams) is a stronger predictor of blood pressure and cardiovascular disease risk than sodium alone. The USDA Dietary Guidelines recommend limiting sodium to less than 2,300 mg per day, while the Adequate Intake for potassium is 3,400 mg per day for men and 2,600 mg per day for women. A ratio below 1.0 (more potassium than sodium) is associated with better cardiovascular outcomes. Enter your daily sodium and potassium intakes in milligrams to calculate your ratio.
Sodium-potassium ratio formula
Na:K ratio = Sodium (mg) / Potassium (mg)
A ratio below 1.0 means potassium intake equals or exceeds sodium intake and is associated with better cardiovascular health outcomes in epidemiological research. A ratio above 1.0 indicates sodium is higher than potassium intake.
Improving your sodium-potassium balance
- Reduce processed and packaged foods, which account for approximately 70% of sodium intake in the US diet.
- Increase fruits and vegetables, which are naturally high in potassium and low in sodium.
- Potassium-rich foods: potatoes (535 mg per 100 g), avocado (485 mg), banana (358 mg), spinach (558 mg cooked), salmon (363 mg).
- Season food with herbs and spices instead of salt; use potassium chloride salt substitutes if recommended by your doctor.
- People with kidney disease should consult a healthcare provider before increasing potassium intake, as impaired kidneys may not excrete excess potassium effectively.
Sodium-potassium ratio calculator: frequently asked questions
What is a healthy sodium-to-potassium ratio?
The WHO and USDA Dietary Guidelines recommend a sodium-to-potassium ratio below 1.0 (by mass in mg), meaning potassium intake should at least equal sodium intake. Many researchers consider a ratio below 0.5 ideal for blood pressure management.
How much sodium should I consume per day?
The Dietary Guidelines for Americans 2020-2025 recommend less than 2,300 mg of sodium per day for adults. The American Heart Association recommends an ideal limit of 1,500 mg per day for most adults.
How much potassium should I consume per day?
The Adequate Intake (AI) for potassium is 2,600 mg per day for adult women and 3,400 mg per day for adult men (NIH/National Academies). Most Americans consume far less than the AI while exceeding the sodium limit.
Why does the sodium-to-potassium ratio matter for health?
A high sodium-to-potassium ratio is associated with elevated blood pressure, increased risk of stroke and cardiovascular disease. Potassium blunts the blood-pressure-raising effect of sodium. Many studies show the ratio is a stronger predictor of cardiovascular risk than sodium intake alone.
What foods are high in potassium?
Good sources of potassium include potatoes, sweet potatoes, avocado, bananas, beans, lentils, spinach, salmon, and dairy products. The FDA allows potassium-rich foods to carry health claims about blood pressure and stroke risk reduction.
Official sources
- USDA Dietary Guidelines 2020-2025: DietaryGuidelines.gov.
- NIH Office of Dietary Supplements: Potassium Fact Sheet for Health Professionals.
Reviewed by the CalculatorHub team, edited by James Graham, 15 June 2026. See our methodology.