Sodium Intake Calculator
Track sodium against guideline limits and convert salt to sodium.
Enter your values
Choose one of: Salt in grams, Sodium in milligrams.
Enter the salt eaten today in g.
Enter the sodium eaten today in mg.
Results update instantly as you type — no submit needed. Your values are remembered on this device, and the shareable link reopens the calculator with exactly these numbers.
- Sodium today
- 3,200 mg
- Equivalent salt
- 8 g (1.41 tsp)
- Against WHO limit (2000 mg)
- 160% — over by 1,200 mg
- Against AHA ideal (1500 mg)
- 213%
- Reduction needed for WHO
- 3 g less salt
- Weekly sodium
- 22,400 mg
Working
- 18 g salt x 400 = 3,200 mg sodium
Quick answer
Salt is about 40% sodium: 1 g of salt contains 400 mg of sodium. The WHO limit is 2000 mg of sodium a day, roughly 5 g of salt.
sodium mg = salt g x 400
At a glance
| What it does | Track sodium against guideline limits and convert salt to sodium. |
|---|---|
| Category | Health |
| Inputs needed | Enter as, Salt eaten today, Sodium eaten today |
| Main output | Sodium today |
| Formula | sodium mg = salt g x 400 |
| Cost | Free — no sign-up, no download |
How to use the Sodium Intake Calculator
- 1Choose whether your labels list salt in grams or sodium in milligrams.
- 2Add up everything for the day, including bread, sauces and processed food.
- 3Compare with the 2000 mg guideline and target the biggest single contributor first.
Inputs explained
- Enter as
- Choose one of: Salt in grams, Sodium in milligrams.
- Salt eaten today(g)
- Enter the salt eaten today in g.
- Sodium eaten today(mg)
- Enter the sodium eaten today in mg.
Worked example
Using the values the calculator loads with:
Inputs
- Enter asSalt in grams
- Salt eaten today8 g
- Sodium eaten today3200 mg
Results
- Sodium today3,200 mg
- Equivalent salt8 g (1.41 tsp)
- Against WHO limit (2000 mg)160% — over by 1,200 mg
- Against AHA ideal (1500 mg)213%
- Reduction needed for WHO3 g less salt
- Weekly sodium22,400 mg
- 8 g salt x 400 = 3,200 mg sodium
Frequently asked questions
Why do labels differ between salt and sodium?
European labels usually list salt, US labels list sodium. Multiply sodium in grams by 2.5 for salt, or salt in grams by 400 for sodium in mg.
Does cutting sodium lower blood pressure?
For most people yes — a 1000 mg daily reduction typically lowers systolic pressure by a few mmHg, and more in salt-sensitive individuals.
What do I need to enter into the Sodium Intake Calculator?
Just 3 values: enter as, salt eaten today, sodium eaten today. Every field starts with a realistic example, so you can change one number at a time and watch the result update instantly.
How does the Sodium Intake Calculator work out the answer?
Salt is about 40% sodium: 1 g of salt contains 400 mg of sodium. The WHO limit is 2000 mg of sodium a day, roughly 5 g of salt. It applies the formula sodium mg = salt g x 400 and shows the working so you can check each step by hand.
Is the Sodium Intake Calculator free, and do I need an account?
It is completely free with no sign-up, no download and no usage limit. Everything is calculated in your browser, so the numbers you type never leave your device.
Results are estimates for general information. For medical, legal, structural or financial decisions, confirm with a qualified professional.