Sodium Intake Calculator: Salt to Sodium and Daily Limit
Enter an amount of salt or sodium, such as from a food label or your daily estimate, to convert it and compare with the daily limit.
- Nothing you type is stored
- Free
- No signup
Equals sodium
3,147mg
Above 5 g salt limit- Share of daily limit
- 157%
- Over the limit by
- 3 g salt
An estimate for general information, not medical advice.
How to use
- Choose whether you have salt or sodium.
- Enter the amount in grams.
- Read the converted value and how it compares with 5 g salt a day.
Good to know
Salt (sodium chloride) is about 39.3% sodium, so salt = sodium × 2.54 and sodium = salt ÷ 2.54. Food labels in India usually list sodium in mg; multiply by 2.54 to get salt.
WHO (2012) advises adults to eat less than 2 g sodium, that is under 5 g salt (just under a level teaspoon) a day. The ICMR-NIN Dietary Guidelines for Indians (2024) also say 5 g of salt a day. Surveys suggest many Indians eat about 8 g or more.
Hidden salt is in pickles, papad, namkeen, chutneys, sauces, bread, instant noodles and restaurant food. People with kidney or heart conditions, or on certain medicines, may have a different limit from their doctor.
Questions
How much salt per day is safe?
Less than 5 g (about one level teaspoon) of salt in total from all food, per WHO and ICMR-NIN.
How do I convert sodium to salt?
Multiply sodium by 2.54. For example 400 mg sodium = about 1 g salt.
Is rock salt or pink salt healthier?
They are still mostly sodium chloride and count the same toward the limit.
How can I cut salt in Indian cooking?
Add salt at the end, use lemon, herbs and spices for flavour, and limit pickles, papad and packaged snacks.
Is my data stored?
No. Everything is calculated on your device.