Calculate the sodium content in salt by weight. Convert between table salt, sea salt, and kosher salt with precise sodium measurements.
A standard teaspoon of table salt weighs approximately 5.7 grams.
Sodium Content: 2,280 mg
% of Daily Value: 99% (based on 2300mg limit)
This is nearly the entire recommended daily limit of 2,300 mg for most adults.
One gram of Pink Himalayan Salt contains approximately 380 mg of sodium.
% of Daily Value: 17%
Although slightly lower in sodium than table salt, the difference is minimal. The trace minerals in pink salt don't significantly affect sodium content.
Consuming 2 grams of table salt daily adds up to 800 mg of sodium.
% of Daily Value: 35%
The American Heart Association recommends limiting sodium to 1,500–2,300 mg per day for most adults.
A slice of pizza contains ~640 mg sodium — equivalent to 1.6 g of table salt.
A cup of canned soup contains ~800 mg sodium — equivalent to 2 g of table salt.
2 slices of deli ham contain ~500 mg sodium — equivalent to 1.25 g of table salt.
Processed foods account for about 70% of the sodium in the average American diet.
Sodium is a mineral found naturally in many foods and is also a key component of salt. While our bodies need some sodium to function properly (it helps maintain fluid balance, nerve transmission, and muscle function), excess sodium intake is linked to high blood pressure, heart disease, and stroke.
| Salt Type | Sodium % | Sodium per 1g | Sodium per tsp (≈5.7g) |
|---|---|---|---|
| Table Salt | 40% | 400 mg | 2,280 mg |
| Sea Salt | 40% | 400 mg | 2,280 mg |
| Kosher Salt | 40% | 400 mg | 2,280 mg |
| Pink Himalayan Salt | 38% | 380 mg | 2,166 mg |
| Celtic Sea Salt | 33% | 330 mg | 1,881 mg |
Many people use the terms "salt" and "sodium" interchangeably, but they are not the same. Table salt (sodium chloride) is about 40% sodium and 60% chloride by weight. So when you see "sodium" on a nutrition label, that's the sodium content — not the total salt content.
To convert sodium to salt: Salt (g) = Sodium (mg) ÷ 1000 ÷ 0.40. For example, 2,300 mg of sodium equals about 5.75 g of table salt (roughly one teaspoon).
Processed and restaurant foods account for about 70% of sodium intake. Cooking at home gives you full control over salt added.
Check nutrition labels for sodium content. Aim for foods with less than 140 mg of sodium per serving (labeled "low sodium").
Flavor foods with garlic, lemon juice, vinegar, herbs, and spices instead of salt. Your taste buds will adjust over 2–4 weeks.
Rinsing canned beans, vegetables, and tuna under cold water can reduce their sodium content by up to 40%.
Sodium is an essential mineral that plays a critical role in maintaining proper fluid balance, nerve transmission, and muscle function in the human body. However, most people consume far more sodium than their bodies need. The average American consumes about 3,400 mg of sodium per day — well above the recommended limit of 2,300 mg (about one teaspoon of salt).
Excess sodium intake is strongly linked to high blood pressure (hypertension), which is a major risk factor for heart disease, stroke, and kidney disease. The American Heart Association recommends limiting sodium to 1,500–2,300 mg per day for most adults, with lower targets for those with hypertension, diabetes, or kidney disease.
Our Sodium in Salt Calculator converts the weight of different types of salt into their sodium content. Because different salts have different sodium concentrations (ranging from 33% for Celtic sea salt to 40% for table salt), the calculator adjusts the calculation based on your selected salt type. The results show the total sodium in milligrams, the percentage of the recommended daily value, the equivalent in teaspoons of salt, and a comparison to common foods to help you put the numbers in perspective.
Monitoring sodium intake is one of the most impactful dietary changes for improving long-term health. Here's why it matters:
Reducing sodium intake helps lower blood pressure, reducing the risk of heart attack, heart failure, and stroke.
Excess sodium can strain the kidneys, increasing the risk of kidney stones and chronic kidney disease over time.
Sodium regulates fluid balance in the body. High sodium causes water retention, leading to bloating and increased blood volume.
High sodium intake can increase calcium excretion through urine, potentially leading to bone density loss over time.
⚠️ Important Health Disclaimer: This Sodium in Salt Calculator is for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider or registered dietitian with questions about your sodium intake or dietary needs. Sodium recommendations vary based on age, health conditions, and individual medical history.