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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.

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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