Salt vs. Sodium — What Is the Difference?

Table salt (sodium chloride, NaCl) is approximately 40% sodium and 60% chloride by weight. When a food label lists sodium content, it refers to the sodium portion only — not the total salt [1].

The conversion is straightforward: Sodium (mg) = Salt (g) × 400, or equivalently, Salt (g) = Sodium (mg) ÷ 400. One teaspoon of table salt (≈5.7g) contains approximately 2,276 mg of sodium.

Daily Sodium Guidelines

  • WHO: Less than 2,000 mg sodium/day (less than 5g salt/day) [2]
  • AHA (ideal): Less than 1,500 mg sodium/day for most adults
  • DGA 2020-2025: Less than 2,300 mg sodium/day [3]

The average daily intake in many countries exceeds these guidelines. Most dietary sodium comes from processed and restaurant foods, not from salt added at the table.

Reading Nutrition Labels

The FDA Nutrition Facts panel lists sodium in milligrams per serving. To find the equivalent salt, divide the sodium value by 400. For example, 600 mg sodium = 1.5g salt [4].

For other nutrition logging tools, see our Sugar Intake Calculator and Calorie Intake Calculator.

How to Use This Calculator

  1. Choose the conversion direction (salt → sodium or sodium → salt)
  2. Enter the amount and select the unit (grams, milligrams, teaspoons, or tablespoons)
  3. Click "Convert" to see the equivalent values and guideline comparisons

Frequently Asked Questions

Sources & References

  1. Sodium Intake and Health Outcomes. Filippini T, et al.. Nutrients (2021)
  2. Sodium Reduction and Population Health. ScienceDirect. Advances in Nutrition (2025)
  3. Salt and Sodium. Harvard T.H. Chan School. The Nutrition Source (2024)
  4. Sodium Reduction Fact Sheet. World Health Organization. WHO (2024)
Manish Kumar
Manish Kumar

Certified Personal Trainer & Sports Nutritionist

NASM-CPTCertified Sports Nutritionist10+ Years Experience500+ Clients Coached

NASM-certified fitness and nutrition coach with over 10 years of hands-on experience helping people build strength, lose fat, and live healthier lives. Specializing in gym-based workouts with a strong focus on lifting technique, biomechanics, and practical exercise science. Through FitLifeRegime, sharing the tools, tips, and insights that have worked for hundreds of clients — helping you start your own fitness journey with confidence and clarity.

Learn more about Manish
NASM Certified Personal Trainer Certificate

NASM Certified

Certified Personal Trainer & Sports Nutritionist from the National Academy of Sports Medicine

Disclaimer: This calculator is for informational and personal awareness purposes only. Results are estimates based on published formulas and may not reflect your exact measurements or outcomes.