DASH Diet Daily Sodium Limit Calculator
The DASH diet (Dietary Approaches to Stop Hypertension) is the most-studied eating plan for lowering blood pressure without medication, and sodium restriction is its core. The standard version allows up to 2,300 mg/day (~1 teaspoon of salt) and the strict version drops to 1,500 mg/day for people with hypertension, adults over 50, or chronic kidney disease, based on the DASH-Sodium trial published in the New England Journal of Medicine. This calculator gives you your daily sodium maximum and converts it to grams of table salt.
The DASH diet limits sodium to 2,300 mg/day in its standard version (about 5.75 g of salt, roughly 1 teaspoon). The strict version drops to 1,500 mg/day (about 3.75 g of salt), recommended for people with hypertension, adults over 50, and those with chronic kidney disease. Conversion factor: 1 g of salt = 400 mg of sodium.
When to use this calculator
- Find out how much sodium you can have per day on your DASH plan version.
- Convert your sodium limit (mg) to grams of salt for shopping and cooking.
- Compare your current intake with the standard or strict DASH limit.
- Plan meals within the DASH plan to manage blood pressure.
- Guide a relative with hypertension or kidney disease on their daily salt limit.
Example: Standard DASH plan
- Select version: Standard
- The limit is 2,300 mg of sodium/day
- Convert: 2,300 ÷ 400 = 5.75 g of salt
How it works
3 min readHow much sodium does the DASH diet allow?
The DASH diet defines two levels of sodium restriction. The conversion between sodium (mg) and table salt (g) is based on the fact that 1 gram of salt (NaCl) contains about 400 mg of sodium (sodium makes up 39.3% of the weight of NaCl).
Formula:
Salt (g) = Sodium (mg) ÷ 400DASH table: daily sodium by version
| DASH version | Max sodium (mg/day) | Salt equivalent (g/day) | Teaspoon of salt (5 g) | Recommended for |
|---|---|---|---|---|
| Standard DASH | 2,300 mg | 5.75 g | ~1.15 tsp | Healthy adults, general prevention |
| Strict DASH | 1,500 mg | 3.75 g | ~0.75 tsp | Hypertension, >50 years, Black adults, CKD |
| WHO (reference) | 2,000 mg | 5.00 g | ~1.00 tsp | Global public-health target |
| Typical Western diet | 3,400–4,500 mg | 8.5–11.25 g | ~1.7–2.25 tsp | (far exceeds the limit) |
Conversion table: sodium to salt (reference values)
| Sodium (mg) | Salt (g) | Approximate equivalent |
|---|---|---|
| 500 mg | 1.25 g | ¼ teaspoon of salt |
| 1,000 mg | 2.50 g | ½ teaspoon of salt |
| 1,500 mg | 3.75 g | ¾ teaspoon of salt (strict DASH limit) |
| 2,000 mg | 5.00 g | 1 teaspoon of salt (WHO limit) |
| 2,300 mg | 5.75 g | ~1.15 teaspoons (standard DASH limit) |
| 3,000 mg | 7.50 g | 1.5 teaspoons |
| 3,400 mg | 8.50 g | ~1.7 teaspoons (average Western diet) |
Why the DASH diet lowers blood pressure
The DASH-Sodium trial (NEJM, 2001) showed that cutting sodium from 3,300 mg to 1,500 mg/day lowers systolic pressure by 7–11 mmHg in people with hypertension — an effect comparable to some first-line blood-pressure medications. The diet also adds potassium, magnesium, calcium and fiber, which reinforce the blood-pressure-lowering effect.
DASH daily servings (2,000 kcal diet)
| Food group | Servings/day | Examples |
|---|---|---|
| Whole grains | 6–8 | Whole-wheat bread, oats, brown rice |
| Vegetables | 4–5 | Broccoli, spinach, carrots, tomato |
| Fruits | 4–5 | Banana, apple, berries, citrus |
| Low-fat dairy | 2–3 | Milk, yogurt, low-fat cheese |
| Lean meat, poultry, fish | ≤6 oz/day | Oily fish twice a week |
| Nuts and legumes | 4–5 per week | Almonds, lentils, chickpeas |
| Fats and oils | 2–3 | Olive oil, avocado |
| Sweets and added sugar | ≤5 per week | Minimize |
Where sodium hides
70–80% of the sodium we eat comes from processed foods, not the salt shaker. Main sources:
How to cut sodium without losing flavor
1. Read labels: prioritize products with less than 120 mg of sodium per 100 g.
2. Cook with herbs: garlic, oregano, rosemary, cumin, pepper, lemon.
3. Reduce gradually: your palate readjusts in 2–4 weeks.
4. Add potassium: banana, avocado, tomato, spinach, sweet potato (counters the effect of sodium).
5. Be careful with salt substitutes: they swap sodium for potassium; dangerous with kidney disease or ACE inhibitor / ARB medication.
Medical disclaimer
This calculator is for guidance only and does not constitute medical advice. If you have high blood pressure, heart failure, chronic kidney disease, or take medication (diuretics, ACE inhibitors, ARBs), your sodium target must be personalized by your doctor or dietitian. Do not change your diet or medication based on an online calculator.
Frequently asked questions
How much sodium per day on the DASH diet?
The standard DASH diet allows up to 2,300 mg of sodium per day, equal to about 5.75 g of salt (~1 level teaspoon). The strict version drops to 1,500 mg/day (~3.75 g of salt), recommended for people with severe hypertension, adults over 50, those with chronic kidney disease, or Black adults, who are more salt-sensitive.
How do you convert sodium to grams of salt?
The formula is: salt (g) = sodium (mg) ÷ 400. This is based on 1 gram of table salt (NaCl) containing about 400 mg of sodium (sodium is 39.3% of the weight of NaCl). For example, 2,300 mg ÷ 400 = 5.75 g of salt.
How many teaspoons of salt is the DASH limit?
A level teaspoon of salt weighs about 5 g and contains ~2,000 mg of sodium. The standard DASH limit (2,300 mg) is about 1.15 teaspoons. The strict limit (1,500 mg) is about 0.75 teaspoons. This total includes all the salt added in cooking PLUS the sodium already present in processed foods.
How much can the DASH diet lower blood pressure?
The DASH-Sodium trial (New England Journal of Medicine, 2001) showed that reducing sodium to 1,500 mg/day can lower systolic blood pressure by 7–11 mmHg in people with hypertension and 2–4 mmHg in those with normal pressure. Combined with the full DASH eating pattern (high in potassium, magnesium, calcium and fiber), the reduction can reach 11 mmHg in systolic pressure.
Which foods have the most hidden sodium?
70–80% of dietary sodium comes from processed foods, not the salt shaker. The main ones are: bread and baked goods (25–30% of daily sodium), cured and processed meats, hard cheeses, bouillon cubes, instant soups, soy sauce, salty snacks, pizza, and canned goods (tuna, olives, canned tomato). A single takeout meal can exceed the entire daily DASH limit.
What does DASH stand for?
DASH stands for Dietary Approaches to Stop Hypertension. It's an eating plan developed by the U.S. National Heart, Lung, and Blood Institute (NHLBI) and endorsed by the WHO, the American Heart Association, and major cardiology societies.
Does every person with hypertension need the strict DASH diet?
No. The strict version (1,500 mg/day) is especially indicated for people with severe or uncontrolled hypertension, adults over 50, those with chronic kidney disease, Black adults (greater salt sensitivity), and diabetics with associated hypertension. For mild hypertension or prevention, the standard version (2,300 mg/day) is usually enough. Always check with your doctor.
Is it safe to use salt substitutes (potassium salt) on the DASH diet?
Salt substitutes replace part of the sodium chloride with potassium chloride, cutting sodium by ~50% per dose. They can help most adults, but they are contraindicated in chronic kidney disease (risk of hyperkalemia) and for people taking ACE inhibitors, ARBs, or potassium-sparing diuretics. Check with your doctor before using them if you have any of these conditions.
Is the DASH diet only for people with hypertension?
No. The DASH diet is a healthy eating pattern recommended for the general population as a cardiovascular-prevention strategy, whether or not hypertension is present. Its benefits also include a lower risk of type 2 diabetes, heart disease, kidney stones, and certain cancers.