How much sodium per day? Limits and salt conversions
Quick answer: adults should keep sodium under 2,300 mg a day, which is the Daily Value on food labels and equals about 1 teaspoon of table salt. The American Heart Association says an ideal limit for most adults is 1,500 mg. The average American eats about 3,400 mg a day.
Sodium vs salt
Salt is sodium chloride, and only about 40% of salt by weight is sodium. Labels list sodium, not salt.
| Salt | Sodium (about) |
|---|---|
| 1/4 tsp | 575 mg |
| 1/2 tsp | 1,150 mg |
| 3/4 tsp | 1,725 mg |
| 1 tsp | 2,300 mg |
To convert, multiply grams of sodium by 2.5 to get grams of salt. For example, 1 g of sodium is 2.5 g of salt.
Why sodium matters
Eating too much sodium raises blood pressure in many people, and high blood pressure is a leading cause of heart disease and stroke. Cutting sodium lowers blood pressure within weeks, especially in people who already have high readings.
Where the sodium comes from
More than 70% of the sodium Americans eat comes from packaged and restaurant food, not the salt shaker. The biggest sources are:
- Bread and rolls
- Pizza
- Sandwiches and burgers
- Cold cuts and cured meats
- Soups
- Burritos and tacos
- Savory snacks such as chips and crackers
- Chicken dishes, including breaded and fried chicken
Bread is not especially salty per slice, but people eat a lot of it, so it adds up.
How to read sodium on a label
Use the % Daily Value column:
- 5% DV or less (115 mg or less per serving) is low.
- 20% DV or more (460 mg or more) is high.
Watch the serving size. A can of soup may list 700 mg per serving but contain two servings. Our nutrition facts label guide explains the rest of the panel.
Label claims decoded
| Claim | What it means |
|---|---|
| Salt-free / sodium-free | Less than 5 mg per serving |
| Very low sodium | 35 mg or less per serving |
| Low sodium | 140 mg or less per serving |
| Reduced sodium | At least 25% less than the regular product |
| No salt added | No salt added during processing, but the food may still contain sodium naturally |
Easy ways to cut sodium
- Cook at home more often, and season with herbs, garlic, citrus and pepper.
- Rinse canned beans and vegetables, which removes some of the sodium.
- Choose low-sodium broth and soup.
- Limit processed meats. See are food preservatives bad for you.
- Ask for sauces and dressings on the side when eating out.
Taste adapts. After a few weeks of eating less salt, most people find heavily salted food tastes too salty.
Frequently asked questions
Is sea salt lower in sodium? By weight, sea salt, kosher salt and table salt have about the same sodium. Kosher salt crystals are larger, so a teaspoon holds less.
Can you eat too little sodium? It is possible, especially for endurance athletes who sweat a lot, but it is uncommon in the US.
How many mg of sodium in a teaspoon of salt? About 2,300 mg.
This article is general information, not medical advice.