Sodium Intake: Converting Milligrams to Salt and Staying Under 2,300 mg

Converting Between Sodium and Salt

Salt (g) = sodium (mg) × 2.54 ÷ 1,000. So 2,300 mg of sodium equals 5.84 g of salt, and 1,500 mg equals 3.8 g. A level teaspoon of table salt weighs about 5.7 to 6 grams and contains about 2,300 mg of sodium. A teaspoon of coarse kosher salt contains less sodium because the crystals are bulkier, so measure by weight for precision.

To convert in the other direction, sodium (mg) = salt (g) × 393.4. The 5 grams of salt from the WHO guideline equals about 1,967 mg of sodium.

Where Sodium Comes From

Most dietary sodium, more than 70% in countries like the United States, comes from processed and restaurant foods and not from the salt shaker. Bread, deli meats, pizza, soups, cheese, sauces, snack foods, and canned goods are major sources. A single can of soup can contain 800 to 1,000 mg, a fast-food sandwich 1,000 to 2,000 mg, and a slice of pizza 600 to 700 mg. Even foods that do not taste salty, such as bread and breakfast cereal, contribute significantly because we eat them often.

Reading the Nutrition Facts panel is the best way to track intake. Aim for products with 5% Daily Value or less per serving for sodium, and avoid those with 20% or more.

A Day at Typical vs. Lower Sodium

A typical day with cereal and milk (350 mg), a deli sandwich with chips (1,500 mg), canned soup (900 mg), a frozen dinner (850 mg), and snacks (400 mg) can reach 4,000 mg. A lower-sodium approach: oatmeal made with water (10 mg), a sandwich made with home-roasted chicken on lower-sodium bread (500 mg), homemade soup (300 mg), a dinner cooked from scratch with herbs and a pinch of salt (600 mg), and fruit and nuts as snacks (50 mg) gives about 1,500 mg.

Practical Ways to Cut Back

Cook more at home so you control the salt. Use herbs, spices, garlic, citrus, and vinegar for flavor. Rinse canned beans and vegetables, which cuts sodium by roughly 30% to 40%. Choose no-salt-added or reduced-sodium versions of canned goods and broths. Compare labels on bread, sauces, and frozen foods. Taste food before salting. Reduce intake gradually: the taste buds adapt in a few weeks.

Eating more potassium-rich foods, like bananas, potatoes, beans, and leafy greens, helps counter some of sodium's effect on blood pressure.

When More Sodium Is Appropriate

Endurance athletes who lose large amounts of sweat may need more sodium, particularly during long events in the heat. People with certain medical conditions may be advised to increase or decrease intake. Follow your clinician's guidance. For most healthy adults, however, reducing sodium is the more common need.