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Sodium to Salt Calculator

Convert sodium to salt and check your daily limit.

How it is calculated

Enter the sodium amount in milligrams (mg), for example the total from a day's nutrition labels. The tool applies two formulas:

salt (g) = sodium (mg) × 2.54 / 1000 and percent = sodium / 2300 × 100

The factor 2.54 reflects that table salt (sodium chloride) is roughly 39% sodium by weight. The percentage is measured against a fixed 2,300 mg daily reference; some health bodies recommend a lower limit, especially for people with high blood pressure, so the percentage is a guide rather than personal advice. Zero is accepted, negative values give no result, and the percentage can exceed 100%.

Worked example

Suppose your meals today add up to 1,500 mg of sodium. Salt = 1,500 × 2.54 / 1,000 = 3.81 g. Against the 2,300 mg reference, 1,500 / 2,300 × 100 = 65.22%, so you have used about two thirds of the day's allowance and have roughly 800 mg left.

Try this example →

Common mistakes

  • Typing grams instead of milligrams; 1.5 g of sodium must be entered as 1500.
  • Entering the salt amount from a label that lists salt, not sodium; that figure is already salt, so converting it again overstates it.
  • Forgetting that a serving is not the whole package: multiply the label's per-serving sodium by the number of servings you ate.
  • Treating 100% as a target; it is the reference ceiling, and many people are advised to stay well under it.
  • Leaving out sodium from added table salt, sauces and bread, which often exceeds what the main ingredients contribute.

Sources

About this calculator

This calculator converts a sodium amount into its salt (sodium chloride) equivalent using the standard factor salt = sodium × 2.54 (since salt is only about 40% sodium by weight), and shows your sodium as a percentage of a 2,300 mg daily limit (the common U.S. guideline; the WHO recommends under 2,000 mg sodium, or 5 g salt).

It's used by people managing blood pressure or on a doctor-recommended low-sodium diet who need to translate a nutrition label's "sodium" figure into the "salt" terms more commonly used in everyday cooking and some countries' food labeling, and by home cooks trying to keep a recipe within a daily sodium budget. Because packaged food labels sometimes list sodium and sometimes list salt depending on the country, the calculator removes the guesswork of converting between the two.

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Comments (1)

  • Editorial team

    Check what your label actually lists before converting. Many labels already print salt in grams, and running that figure through this tool as sodium would count the conversion twice. It is meant for sodium in milligrams: 2,300 mg comes to 5.84 g of salt, which is about the 100 percent mark. Remember that a recipe or packaged food can carry sodium that does not come from the salt shaker. Do the labels where you shop show sodium or salt?

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