Sodium Calculator – Daily Intake, Salt Converter & High Sodium Drinks
Free sodium calculator — find your daily sodium intake limit, convert sodium to salt (and back), and check which drinks are highest in sodium. Includes salt type conversion table
Sodium Calculator: Daily Intake, Sodium to Salt Converter & High Sodium Drinks
Three tools in one free page — find your daily sodium limit by health profile, convert sodium to salt grams (and back), convert between salt types for cooking, and check which drinks are highest in sodium.
Last updated: January 2025
This sodium calculator and sodium intake calculator page has three tools in one: a daily sodium intake calculator that finds your personal sodium limit based on health profile, a sodium to salt calculator with bidirectional conversion using the verified formula, and a high sodium drinks reference table showing which beverages contribute the most sodium. The salt type conversion table covers table to kosher salt conversion, sea salt conversion, and pink Himalayan salt — useful for home cooks substituting salt types in recipes. This page is a natural companion to the Fat Intake Calculator and Recipe Nutrition Calculator on this site. Use the tools below for your sodium needs — whether you are tracking intake, converting salt for cooking, or checking drinks.
Use this if your doctor has given you a specific sodium limit
Default: 2,000 calories — used to calculate sodium as a % of the daily recommended value
Daily Sodium Target
—
Salt Equivalent
—
% Daily Value
Based on the 2,300 mg reference daily intake
Per-Meal Breakdown (÷ 3 meals)
Most people eat more sodium at dinner — adjust based on your meal patterns
Convert sodium (mg) to grams of table salt, or convert salt grams to sodium milligrams. Formula: salt_g = sodium_mg ÷ 393 (NaCl is 39.3% sodium by weight).
Salt type conversion — sodium per teaspoon
Different salt types vary in crystal density — a teaspoon of kosher salt contains significantly less sodium than a teaspoon of table salt. Use this salt conversion table for accurate cooking substitutions.
| Salt Type | g per tsp | Sodium per tsp (mg) | ≈ X tsp of table salt |
|---|---|---|---|
| Table salt | 5.7g | ~2,235 mg | 1 tsp |
| Fine sea salt | 5.7g | ~2,235 mg | 1 tsp |
| Coarse sea salt | 4.0g | ~1,570 mg | 0.7 tsp |
| Diamond Crystal Kosher salt | 2.8g | ~1,100 mg | 0.5 tsp ⚠️ |
| Morton Kosher salt | 4.8g | ~1,886 mg | 0.84 tsp |
| Pink Himalayan (fine) | 5.7g | ~2,220 mg | ~1 tsp |
| Pink Himalayan (coarse) | 4.0g | ~1,560 mg | 0.7 tsp |
| Fleur de sel | 4.0g | ~1,570 mg | 0.7 tsp |
⚠️ Diamond Crystal vs Morton Kosher: When a recipe calls for table salt and you substitute another type, use this table to adjust quantities. Diamond Crystal Kosher salt has larger crystals and significantly less sodium per teaspoon than Morton Kosher — a common source of over-salting in recipes. If a recipe calls for 1 tsp table salt, use approximately 2 tsp Diamond Crystal Kosher or 1.2 tsp Morton Kosher.
The highest-sodium drinks are vegetable juices, chicken broth, and pickle juice — all containing 600–900+ mg per serving. High sodium beverages like sports drinks contain moderate sodium intentionally for electrolyte replacement. Regular soda contains surprisingly little sodium — about 45 mg per can (2% DV).
| Drink | Serving | Sodium (mg) | % of 2,300 mg DV | Notes |
|---|---|---|---|---|
| Pickle juice | 60 ml (2 oz) | ~900 mg | 39% | Very high sodium |
| Tomato juice | 240 ml (8 oz) | ~878 mg | 38% | Very high — check labels |
| Chicken broth/stock | 240 ml (8 oz) | ~860 mg | 37% | Check low-sodium versions |
| V8 original | 240 ml (8 oz) | ~640 mg | 28% | Major sodium source |
| Pedialyte (electrolyte) | 240 ml (8 oz) | ~370 mg | 16% | Medical rehydration |
| Gatorade (original) | 360 ml (12 oz) | ~270 mg | 12% | Sports hydration |
| Buttermilk | 240 ml (8 oz) | ~257 mg | 11% | |
| Coconut water | 240 ml (8 oz) | ~250 mg | 11% | Natural electrolytes |
| Cow's milk (whole) | 240 ml (8 oz) | ~105 mg | 5% | Moderate |
| Diet soda | 355 ml (12 oz) | ~57 mg | 2.5% | Slightly more than regular |
| Cola / soda (Coca-Cola) | 355 ml (12 oz) | ~45 mg | 2% | Low sodium |
| Beer | 355 ml (12 oz) | ~14 mg | <1% | Very low |
| Sparkling water (plain) | 355 ml (12 oz) | ~7 mg | <1% | Trace only |
| Water (tap) | 240 ml (8 oz) | ~7 mg | <1% | Varies by supply |
| Coffee (black) | 240 ml (8 oz) | ~5 mg | <1% | Very low |
| Orange juice | 240 ml (8 oz) | ~2 mg | <1% | Very low |
How much sodium should you eat per day?
The USDA Dietary Guidelines for Americans 2020–2025 recommend that adults consume less than 2,300 mg of sodium per day — equivalent to approximately one teaspoon of table salt. This is the % Daily Value reference used on all US Nutrition Facts labels. The majority of sodium in most diets comes from processed and packaged foods rather than salt added at the table — making a daily sodium intake calculator essential for anyone tracking dietary sodium.
The American Heart Association (AHA) recommends a more conservative limit of 1,500 mg per day for adults with high blood pressure, heart disease, or kidney disease. At 1,500 mg, sodium intake is reduced to approximately 65% of the standard 2,300 mg DV. For most people with elevated blood pressure, reducing sodium to this level can meaningfully lower blood pressure within weeks.
Physically active people who sweat heavily lose significant sodium through sweat — between 500 and 1,500 mg per hour of intense exercise. Athletes, manual laborers, and people in hot climates often require 3,000–5,000 mg per day to replace what is lost. Insufficient sodium intake during endurance sports can cause hyponatremia — dangerously low blood sodium — which is why sports drinks contain sodium alongside carbohydrates.
Sodium vs salt — the key distinction: Sodium is a mineral; salt (sodium chloride, NaCl) is the compound that contains it. Table salt is 39.3% sodium by weight — so 1 teaspoon of salt (5.7g) contains approximately 2,235 mg of sodium. The sodium to salt formula is: salt_g = sodium_mg ÷ 393.
How to convert sodium to salt — the formula
The verified sodium to salt formula is straightforward. Table salt (sodium chloride, NaCl) is 39.3% sodium by weight — so for every gram of salt, 393 mg is sodium.
Worked examples using the sodium to salt conversion:
- 2,300 mg sodium ÷ 393 = 5.85g salt ≈ 1 teaspoon of table salt
- 1,500 mg sodium ÷ 393 = 3.82g salt ≈ 0.67 teaspoons
- 1,000 mg sodium ÷ 393 = 2.54g salt ≈ 0.45 teaspoons
Reverse (salt to sodium):
- 1 teaspoon table salt (5.7g) × 393 = 2,240 mg sodium ≈ 2,300 mg
- 1 gram of table salt × 393 = 393 mg sodium
This conversion sodium to salt formula applies to pure table salt or fine sea salt. Kosher salt and coarse salts vary by volume — see the salt type conversion table in Tool B above.
Salt type conversion — table salt, kosher salt, sea salt & pink Himalayan
Not all salts are equal by volume — this is the most important thing to understand for sea salt conversion and table to kosher salt conversion in recipes. Table salt has very fine crystals that pack densely — a teaspoon contains approximately 5.7 grams and 2,235 mg of sodium. Kosher salt and coarse sea salt have larger crystals and contain significantly less sodium per teaspoon because the crystals do not pack as tightly.
Diamond Crystal Kosher salt (the most common kosher salt in US professional kitchens) contains approximately 1,100 mg sodium per teaspoon — roughly half the sodium of the same volume of table salt. Morton Kosher salt has denser crystals and contains approximately 1,886 mg per teaspoon. If a recipe developed with table salt calls for 1 teaspoon and you substitute Diamond Crystal Kosher salt, you would need approximately 2 teaspoons to achieve the same saltiness. Getting this substitution wrong is one of the most common sources of over- or under-salting in home cooking.
Fine-grain sea salt conversion is simple — fine sea salt is essentially equivalent to table salt in sodium content per teaspoon. Coarse sea salt and coarse Himalayan salt are similar to coarse kosher salt — lower sodium per teaspoon due to crystal size. See the salt conversion table in Tool B above for exact figures for all eight salt types.
High sodium drinks — which beverages contain the most sodium?
The highest-sodium drinks are vegetable juices (tomato juice, V8), chicken broth, and pickle juice — all containing 600–900+ mg of sodium per serving. Sports drinks like Gatorade contain moderate sodium (200–400 mg) intentionally for electrolyte replacement. Regular soda and diet soda contain surprisingly little sodium — typically 40–60 mg per can.
Tomato juice and vegetable juice are the biggest hidden sodium sources in beverages — one 8 oz glass of tomato juice can account for 30–38% of the daily 2,300 mg limit. These are the high sodium beverages most people overlook when tracking dietary sodium.
Sports drinks are designed to replace sodium lost in sweat during prolonged exercise — they are appropriate during intense or extended physical activity but unnecessary and mildly sodium-loading for sedentary use.
Does soda have sodium? Yes — soda contains a small amount of sodium, typically 40–60 mg per 355 ml (12 oz) can, or about 2% of the daily recommended limit. The sodium in soda comes from sodium carbonate (used in carbonation) and sodium benzoate (a common preservative). Diet soda often contains slightly more sodium than regular soda — typically 50–60 mg per can — due to sodium-containing sweetener compounds such as sodium saccharin or sodium cyclamate.
Plain water has trace sodium from minerals — amounts vary by municipal water supply but are generally negligible for health tracking. The reference table in Section C above covers 16 common beverages with verified sodium values per serving and % of the 2,300 mg DV.
Sodium calculator — frequently asked questions
More free nutrition calculators on everycalcpro.com
These related tools complement the sodium calculator for complete dietary tracking:
All calculators are 100% free and require no account or signup.
This is the most complete free sodium calculator and salt conversion resource available — covering daily sodium intake by health profile (general adult 2,300 mg, heart health 1,500 mg, athletic 3,000–5,000 mg), bidirectional sodium to salt conversion using the verified formula (salt_g = sodium_mg ÷ 393), all eight major salt types with a full salt conversion table, and a complete high sodium drinks reference for 16 beverages. For complete dietary tracking, pair the sodium intake results with the Fat Intake Calculator and enter your recipes into the Recipe Nutrition Calculator to see sodium per serving alongside all other nutrients. Heart health–aware users will find the 1,500 mg option in Tool A most useful. Use the free Sodium Calculator above — choose your section and get your result instantly.