Sodium Intake Calculator
Estimate your daily sodium intake from eating habits and see how it compares to the 2,300 mg recommendation. Get personalised reduction tips.
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estimated mg sodium / day
2,300
daily limit (mg)
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excess (mg)
Common questions
What is the difference between sodium and salt?
Table salt is sodium chloride — about 40% sodium by weight. So 1 teaspoon of salt (about 6 g) contains roughly 2,300 mg of sodium. When nutrition labels list sodium, they mean the sodium component only, not total salt weight.
What are good low-sodium alternatives?
Use herbs, spices, lemon juice, and vinegar to add flavour without sodium. Choose fresh or frozen vegetables over canned. Rinse canned beans and vegetables. Cook more meals at home where you control the salt. Look for "no salt added" or "low sodium" labels on packaged foods.
How does sodium affect blood pressure?
Excess sodium causes your body to retain water, increasing blood volume and putting more pressure on blood vessel walls. Over time, this raises blood pressure and increases the risk of heart disease, stroke, and kidney damage. Most adults consume 3,400 mg/day — well above the 2,300 mg limit.
What are hidden sources of sodium?
Bread, cheese, deli meats, pizza, canned soups, sauces (soy, ketchup, salad dressings), and restaurant meals are major hidden sodium sources. Even sweet foods like cereals and pastries can contain surprising amounts. Roughly 70% of sodium in the average diet comes from processed and restaurant foods.