Sodium Intake Calculator

Calculate daily sodium consumption, track sodium from foods, and get personalized recommendations for healthy sodium limits.

Recommended Daily Sodium Intake: According to the American Heart Association, the ideal limit is 1,500 mg per day for most adults, with an upper limit of 2,300 mg per day.

1-2 3 meals 8-10
Sodium to Salt Conversion

1 teaspoon of table salt contains approximately 2,300 mg of sodium. This is the maximum recommended daily limit for adults.

Track Your Sodium Intake: Add foods you've consumed to calculate your total daily sodium intake. Use the common foods list or add custom items.

Bread, white (1 slice)
150 mg
Bread, whole wheat (1 slice)
140 mg
Bagel, plain (1 medium)
430 mg
English muffin (1)
260 mg
Croissant (1 medium)
270 mg
Pita bread (1 large)
330 mg
Tortilla, flour (1 medium)
220 mg
Tortilla, corn (1 medium)
10 mg
Cereal, corn flakes (1 cup)
200 mg
Cereal, bran flakes (1 cup)
220 mg
Oatmeal, instant (1 packet)
180 mg
Granola bar (1 bar)
85 mg
Rice, white cooked (1 cup)
0 mg
Rice, instant (1 cup)
730 mg
Pasta, plain cooked (1 cup)
1 mg
Pasta, canned spaghetti (1 cup)
750 mg
Crackers, saltine (5 crackers)
140 mg
Crackers, cheese (10 crackers)
230 mg
Pretzels (1 oz)
450 mg
Cheese, cheddar (1 oz)
180 mg
Cheese, mozzarella (1 oz)
150 mg
Cheese, Swiss (1 oz)
75 mg
Cheese, American (1 slice)
330 mg
Cheese, cottage (1/2 cup)
460 mg
Cheese, feta (1 oz)
320 mg
Parmesan cheese (1 tbsp)
85 mg
Cream cheese (2 tbsp)
85 mg
Milk, whole (1 cup)
100 mg
Yogurt, plain (1 cup)
115 mg
Yogurt, fruit flavored (1 cup)
120 mg
Butter, salted (1 tbsp)
90 mg
Margarine (1 tbsp)
115 mg
Ice cream (1/2 cup)
45 mg
Chicken breast, skinless (3 oz)
70 mg
Chicken thigh, skinless (3 oz)
80 mg
Ground beef, lean (3 oz)
60 mg
Beef steak (3 oz)
55 mg
Pork chop (3 oz)
65 mg
Ham, baked (3 oz)
1010 mg
Bacon (3 slices)
440 mg
Sausage, pork (1 link)
350 mg
Hot dog, beef (1)
510 mg
Turkey breast, fresh (3 oz)
60 mg
Turkey, deli (2 oz)
500 mg
Roast beef, deli (2 oz)
570 mg
Salami, hard (2 oz)
880 mg
Pepperoni (10 slices)
440 mg
Tuna, canned in water (3 oz)
300 mg
Tuna, canned in oil (3 oz)
250 mg
Salmon, fresh (3 oz)
50 mg
Salmon, canned (3 oz)
470 mg
Shrimp, cooked (3 oz)
190 mg
Cod, baked (3 oz)
70 mg
Fish sticks (3 pieces)
350 mg
Crab, imitation (3 oz)
710 mg
Lobster, cooked (3 oz)
330 mg
Egg, whole (1 large)
70 mg
Egg white (1 large)
55 mg
Egg, scrambled with milk (1)
170 mg
Tofu, firm (3 oz)
35 mg
Tempeh (3 oz)
10 mg
Lentils, cooked (1 cup)
4 mg
Black beans, canned (1 cup)
460 mg
Kidney beans, canned (1 cup)
750 mg
Chickpeas, canned (1 cup)
720 mg
Green beans, fresh (1 cup)
7 mg
Green beans, canned (1 cup)
360 mg
Corn, fresh (1 ear)
15 mg
Corn, canned (1 cup)
390 mg
Peas, fresh (1 cup)
7 mg
Peas, canned (1 cup)
430 mg
Carrots, raw (1 medium)
42 mg
Carrots, canned (1 cup)
370 mg
Broccoli, fresh (1 cup)
30 mg
Spinach, fresh (1 cup)
24 mg
Spinach, canned (1 cup)
470 mg
Potato, baked with skin (1 medium)
17 mg
Potato, french fries (medium)
270 mg
Sweet potato, baked (1 medium)
41 mg
Tomato, fresh (1 medium)
6 mg
Tomato juice (1 cup)
660 mg
Tomato sauce (1/2 cup)
400 mg
Tomato paste (2 tbsp)
20 mg
Ketchup (1 tbsp)
160 mg
Mustard (1 tbsp)
65 mg
Mayonnaise (1 tbsp)
80 mg
Salad dressing, ranch (2 tbsp)
260 mg
Salad dressing, Italian (2 tbsp)
340 mg
Soy sauce, regular (1 tbsp)
920 mg
Soy sauce, low sodium (1 tbsp)
530 mg
Teriyaki sauce (1 tbsp)
690 mg
Worcestershire sauce (1 tbsp)
170 mg
Barbecue sauce (2 tbsp)
350 mg
Hot sauce (1 tsp)
30 mg
Salsa (2 tbsp)
120 mg
Pickles, dill (1 medium)
570 mg
Olives, green (5)
115 mg
Olives, black (5)
60 mg
Apple, fresh (1 medium)
1 mg
Apple juice (1 cup)
10 mg
Banana (1 medium)
1 mg
Orange (1 medium)
0 mg
Orange juice (1 cup)
5 mg
Grapes (1 cup)
3 mg
Strawberries (1 cup)
2 mg
Blueberries (1 cup)
1 mg
Watermelon (1 cup diced)
2 mg
Pineapple, fresh (1 cup)
2 mg
Pineapple, canned (1 cup)
20 mg
Raisins (1/4 cup)
6 mg
Prunes (5)
3 mg
Fruit cocktail, canned (1 cup)
10 mg
Potato chips (1 oz)
170 mg
Tortilla chips (1 oz)
120 mg
Popcorn, plain (3 cups)
1 mg
Popcorn, microwave (3 cups)
280 mg
Nuts, mixed unsalted (1 oz)
1 mg
Nuts, mixed salted (1 oz)
95 mg
Peanuts, dry roasted (1 oz)
120 mg
Peanut butter (2 tbsp)
150 mg
Trail mix (1/4 cup)
85 mg
Chocolate chip cookie (1)
85 mg
Brownie (1)
95 mg
Cake, chocolate (1 slice)
350 mg
Pie, apple (1 slice)
270 mg
Donut, glazed (1)
210 mg
Muffin, blueberry (1)
250 mg
Pancakes (3 medium)
630 mg
Waffle, frozen (1)
350 mg
French toast (1 slice)
270 mg
Pizza, cheese (1 slice)
640 mg
Pizza, pepperoni (1 slice)
710 mg
Burger, fast food (1)
500 mg
Cheeseburger, fast food (1)
710 mg
Chicken sandwich (1)
800 mg
Fish sandwich (1)
840 mg
Chicken nuggets (6 pieces)
540 mg
Fried chicken, breast (1)
1030 mg
Taco, beef (1)
350 mg
Burrito, bean (1)
970 mg
Sub sandwich (6 inch)
900 mg
Fried rice (1 cup)
640 mg
Lo mein (1 cup)
800 mg
Chow mein (1 cup)
760 mg
Spring roll (1)
170 mg
Lasagna (1 serving)
850 mg
Spaghetti with meat sauce (1 cup)
620 mg
Macaroni and cheese (1 cup)
680 mg
Ramen noodles (1 package)
1580 mg
Chicken noodle soup (1 cup)
820 mg
Tomato soup (1 cup)
710 mg
Clam chowder (1 cup)
870 mg
Chili con carne (1 cup)
980 mg
Canned soup, vegetable (1 cup)
750 mg
Frozen dinner, chicken (1)
780 mg
Frozen dinner, beef (1)
810 mg
Frozen dinner, vegetarian (1)
650 mg
Frozen pizza (1/4 pizza)
690 mg
Water (1 cup)
5 mg
Coffee, black (1 cup)
5 mg
Tea, unsweetened (1 cup)
7 mg
Soda, cola (12 oz)
15 mg
Diet soda (12 oz)
35 mg
Sports drink (12 oz)
110 mg
Energy drink (8 oz)
200 mg
Beer (12 oz)
14 mg
Wine, red (5 oz)
6 mg
Wine, white (5 oz)
6 mg
Champagne (5 oz)
3 mg
Vodka (1.5 oz)
0 mg
Whiskey (1.5 oz)
0 mg
Rum (1.5 oz)
0 mg
Gin (1.5 oz)
0 mg
Margarita (1)
10 mg
Martini (1)
2 mg
Lemonade (1 cup)
10 mg
Iced tea, sweetened (1 cup)
10 mg
Smoothie, fruit (1 cup)
15 mg
Protein shake (1 serving)
140 mg
Milkshake, chocolate (1 cup)
180 mg
Hot chocolate (1 cup)
150 mg
Gelatin dessert (1/2 cup)
75 mg
Pudding, chocolate (1/2 cup)
150 mg
Custard (1/2 cup)
85 mg
Jello (1/2 cup)
60 mg
Yogurt, frozen (1/2 cup)
50 mg
Sherbet (1/2 cup)
30 mg
Sorbet (1/2 cup)
5 mg
Graham crackers (2)
110 mg
Animal crackers (10)
65 mg
Rice cakes (2)
30 mg
Pita chips (1 oz)
230 mg
Cheese puffs (1 oz)
250 mg
Beef jerky (1 oz)
590 mg
Pork rinds (1 oz)
520 mg
Sunflower seeds, salted (1 oz)
170 mg
Pumpkin seeds, roasted (1 oz)
5 mg
Granola (1/2 cup)
25 mg
Muesli (1/2 cup)
10 mg
Oat bran (1/2 cup)
1 mg
Wheat germ (2 tbsp)
1 mg
Flour, white (1 cup)
3 mg
Flour, whole wheat (1 cup)
3 mg
Sugar, white (1 tbsp)
0 mg
Honey (1 tbsp)
1 mg
Maple syrup (1 tbsp)
2 mg
Molasses (1 tbsp)
15 mg
Corn syrup (1 tbsp)
25 mg
Jam or jelly (1 tbsp)
3 mg
Marmalade (1 tbsp)
10 mg
Nutella (1 tbsp)
5 mg
Vinegar (1 tbsp)
0 mg
Olive oil (1 tbsp)
0 mg
Vegetable oil (1 tbsp)
0 mg
Coconut oil (1 tbsp)
0 mg
Shortening (1 tbsp)
0 mg
Lard (1 tbsp)
0 mg
Baking powder (1 tsp)
340 mg
Baking soda (1 tsp)
1260 mg
Yeast, dry (1 packet)
5 mg
Cocoa powder (1 tbsp)
1 mg
Chocolate, dark (1 oz)
6 mg
Chocolate, milk (1 oz)
35 mg
Chocolate, white (1 oz)
30 mg
Caramel (1 oz)
85 mg
Marshmallows (4)
15 mg
Gummy bears (10)
15 mg
Licorice (1 oz)
65 mg
Hard candy (1 piece)
0 mg
Breath mint (1)
0 mg
Gum (1 piece)
0 mg
mg

No foods added yet. Select foods from the list or add custom items.

0 items Total: 0 mg

Salt vs. Sodium: Table salt (sodium chloride) is about 40% sodium by weight. This calculator helps convert between salt amounts and sodium content.

Salt to Sodium Conversion

1 tsp of salt ≈ 2,300 mg sodium

mg
Sodium to Salt Conversion

2,300 mg sodium ≈ 1 tsp salt

Common Measurements:

  • 1/4 teaspoon salt = 575 mg sodium
  • 1/2 teaspoon salt = 1,150 mg sodium
  • 3/4 teaspoon salt = 1,725 mg sodium
  • 1 teaspoon salt = 2,300 mg sodium
Calculating...

Understanding Sodium Intake

Sodium is an essential mineral that helps maintain fluid balance, nerve transmission, and muscle function. However, excessive sodium intake is associated with high blood pressure, heart disease, and stroke.

Key Sodium Facts:

  • Salt vs. Sodium: Table salt is sodium chloride - about 40% sodium by weight
  • Daily Recommendation: Less than 2,300 mg per day for adults (about 1 teaspoon of salt)
  • Ideal Limit: 1,500 mg per day for most adults, especially those with hypertension
  • Average Intake: Most Americans consume about 3,400 mg of sodium daily

Sodium Intake Classification

Category Daily Sodium Intake Equivalent Salt Health Implications
Optimal < 1,500 mg < ¾ tsp Ideal for cardiovascular health
Moderate 1,500 - 2,300 mg ¾ - 1 tsp Acceptable for most healthy adults
High 2,300 - 3,400 mg 1 - 1.5 tsp Increased cardiovascular risk
Excessive > 3,400 mg > 1.5 tsp Significant health risk

High-Sodium Foods to Watch For

Approximately 70% of dietary sodium comes from processed and restaurant foods, not from the salt shaker.

1

Processed Meats: Deli meats, sausages, bacon, ham (can contain 400-1,000 mg per serving)

2

Canned Foods: Soups, vegetables, beans (can contain 300-800 mg per serving)

3

Condiments: Soy sauce, ketchup, salad dressings, barbecue sauce (can contain 100-1,000 mg per tablespoon)

4

Fast Food & Restaurant Meals: Burgers, pizza, sandwiches, fried chicken (can contain 1,000-2,000 mg per meal)

5

Snack Foods: Chips, pretzels, crackers, popcorn (can contain 100-300 mg per ounce)

Health Implications of Excessive Sodium

  • Hypertension: High sodium intake increases blood pressure in many individuals
  • Cardiovascular Disease: Associated with increased risk of heart attack and stroke
  • Kidney Damage: Excess sodium can strain kidney function
  • Osteoporosis: High sodium may increase calcium loss from bones
  • Stomach Cancer: Some studies link high salt intake to increased risk

Reducing Sodium Intake: Practical Tips

Reading Food Labels: Check nutrition facts for sodium content. Look for "low sodium" (140 mg or less per serving) or "reduced sodium" (at least 25% less than regular version).

Watch for Hidden Sodium: Foods that don't taste salty can still be high in sodium, including bread, cereal, and processed cheese.

1

Cook at Home: Prepare meals from fresh ingredients to control sodium content

2

Use Herbs and Spices: Flavor food with garlic, onion, herbs, spices, vinegar, or lemon juice instead of salt

3

Rinse Canned Foods: Rinse canned beans, vegetables, and tuna to remove some sodium

4

Choose Lower Sodium Options: Select reduced-sodium broths, soy sauce, and other condiments

5

Limit Processed Foods: Reduce consumption of processed meats, frozen meals, and snack foods

Frequently Asked Questions

Salt is sodium chloride, a compound made of about 40% sodium and 60% chloride by weight. When we talk about limiting sodium intake, we're specifically referring to the sodium component. One teaspoon of salt contains approximately 2,300 mg of sodium.

The American Heart Association recommends no more than 2,300 mg per day for most adults, with an ideal limit of 1,500 mg per day for most adults, especially those with high blood pressure. Individuals with certain health conditions (kidney disease, heart failure) may need to limit sodium even further, as directed by their healthcare provider.

Short-term symptoms of excessive sodium intake may include thirst, bloating, puffiness, weight gain, and increased blood pressure. Long-term effects include hypertension, increased risk of heart disease and stroke, kidney damage, and osteoporosis.

While rare, sodium deficiency (hyponatremia) can occur, usually from excessive fluid intake, certain medications, or medical conditions. Symptoms include nausea, headache, confusion, and seizures. For most people following a balanced diet, it's difficult to consume too little sodium, as it's naturally present in many foods.

When dining out, you can: 1) Request sauces and dressings on the side, 2) Ask for your meal to be prepared without added salt, 3) Choose grilled or steamed options instead of fried, 4) Avoid or limit soups and broths, which are often high in sodium, 5) Share entrees or take half home to control portion sizes.