How Much Sodium Is in Your Salt?
Table salt (sodium chloride) is about 39 percent sodium by weight. Enter the amount of salt used in a recipe or meal to estimate total sodium intake.
Sodium Summary
Salt used
12 g
2 tsp equivalent
Total sodium
4716 mg
Per serving: 4716 mg
The World Health Organization recommends less than 2,000 mg sodium per day (about 5 g salt). The American Heart Association suggests 1,500 mg for optimal cardiovascular health.
How to Use This Calculator
Measure salt accurately
Use kitchen scales (grams) or measuring spoons (teaspoons). This calculator assumes standard table salt density.
Divide by servings
Enter the number of servings to see sodium per portion. Helpful when cooking for family or meal prepping.
Compare with daily limits
Track sodium throughout the day. High-sodium meals can exceed recommended intakes quickly, especially with processed foods.
Formula
Salt (g) = Teaspoons x 6 (approx.)
Sodium (mg) = Salt (g) x 0.393 x 1000
Sodium per serving = Total sodium / Servings
- The sodium fraction assumes pure table salt (NaCl). Sea salts and coarse crystals may vary slightly.
- Convert coarse salts by weight for greater accuracy.
- Adjust spoon-to-gram conversions if using fine, iodized, or flaky salts (range 5-6 g per teaspoon).
Full Description
Sodium regulates fluid balance, blood pressure, and nerve function. During home cooking it is easy to underestimate sodium because salt is added by feel. This calculator translates common kitchen measures into precise milligrams so you can balance flavour with health goals.
People with hypertension, kidney disease, or endurance athletes with high sweat rates may need customised sodium strategies. Consult medical professionals for personalised advice.
Frequently Asked Questions
Is kosher salt the same?
Kosher and sea salts have larger crystals, so one teaspoon weighs less (about 4.5-5 g). Weigh your salt for best accuracy.
How much sodium should I eat daily?
General guidance is 1,500-2,300 mg per day. Your healthcare team may recommend lower targets if you manage hypertension or heart disease.
Does pink Himalayan salt contain less sodium?
It still contains about 98 percent sodium chloride. Trace minerals do not significantly reduce sodium content.
How do condiments affect sodium?
Many condiments such as soy sauce or ketchup are high in sodium. Add their sodium values to this salt estimate to get the full picture.