Daily Sodium Calculator by Blood Pressure (WHO & AHA limits)
Sodium is the mineral most strongly linked to high blood pressure. The WHO recommends less than 2,000 mg/day (equivalent to 5 g of salt) for the general population, while the American Heart Association recommends just 1,500 mg/day for people with hypertension. The average American consumes ~3,400 mg/day — more than double the AHA limit — and 75% comes hidden in processed foods, not from the salt shaker. Cutting just 1 gram of salt daily lowers systolic blood pressure by about 2 mmHg (Cochrane meta-analysis 2020).
The daily sodium limit is 2,000 mg (WHO) for the general population and 1,500 mg (AHA) for people with hypertension. 1 gram of table salt contains 400 mg of sodium. About 75% of dietary sodium comes hidden in processed foods, not from the salt shaker.
When to use this calculator
- Diagnosed hypertension.
- Prehypertension.
- Heart failure.
- Chronic kidney disease.
- Fluid retention.
Example: Patient with Hypertension
- Patient data: Hypertension >140/90 mmHg.
- Formula: AHA limit = 1,500 mg sodium/day.
- Salt equivalent: 1,500 ÷ 400 = 3.75 g (less than 1 teaspoon).
- Expected reduction: −5 to −8 mmHg systolic when target is maintained.
How it works
2 min readHow Much Sodium Per Day?
The right amount depends on your blood pressure status:
| Source | Condition | Max Sodium/Day | Salt Equivalent |
|---|---|---|---|
| WHO | General population | 2,000 mg | 5.0 g |
| AHA | Ideal (all adults) | 1,500 mg | 3.75 g |
| AHA | Hypertension | 1,500 mg | 3.75 g |
| DASH (strict) | Active hypertension | 1,500 mg | 3.75 g |
| Actual US consumption | — | ~3,400 mg ⚠️ | ~8.5 g |
Sodium Conversion Table: mg to Grams of Salt
| Sodium (mg) | Salt (g) | Teaspoons |
|---|---|---|
| 500 | 1.25 | ¼ tsp |
| 1,000 | 2.5 | ½ tsp |
| 1,500 | 3.75 | ¾ tsp |
| 2,000 | 5.0 | 1 tsp |
| 2,300 | 5.75 | 1⅛ tsp |
| 3,400 | 8.5 | 1¾ tsp |
Formula: salt (g) = sodium (mg) ÷ 400
Hidden Sodium in Common Foods
| Food | Serving | Sodium (mg) |
|---|---|---|
| Deli ham | 2 slices (60g) | 720 |
| American cheese | 1 slice (30g) | 340 |
| White bread | 2 slices | 280 |
| Chicken bouillon cube | 1 cube | 1,100 |
| Soy sauce | 1 tbsp (15ml) | 900 |
| Pizza | 2 slices (200g) | 1,200 |
| Potato chips | 1 oz bag (28g) | 150 |
| Saltine crackers | 5 crackers (14g) | 200 |
| Canned tomato soup | 1 cup | 870 |
| Canned tuna | 3 oz (85g) | 250 |
Effect of Sodium Reduction on Blood Pressure
Low-Sodium Foods
Common Mistakes
1. Removing the salt shaker while still eating processed foods (which supply 75% of sodium).
2. Assuming 'healthy' foods like whole-grain bread and cheese are low in sodium — they're often not.
3. Using low-sodium salt (potassium chloride) without consulting your doctor — dangerous with kidney disease or ACE inhibitors.
4. Thinking pink Himalayan salt is lower in sodium — it isn't.
Related Calculators
Disclaimer: Results are informational only and do not replace professional medical advice. Do not use for diagnosis, treatment, or medication changes. Consult your doctor or qualified healthcare provider.
Frequently asked questions
How much sodium should I eat per day?
The WHO recommends less than 2,000 mg/day for the general population. For people with hypertension, the American Heart Association recommends 1,500 mg/day. Most Americans consume about 3,400 mg — more than double the AHA target.
How many milligrams of sodium are in 1 gram of salt?
1 gram of table salt (NaCl) contains exactly 400 mg of sodium. Conversely, 2,000 mg of sodium equals 5 g of salt (about 1 teaspoon). To convert: salt (g) = sodium (mg) ÷ 400.
Can reducing salt lower blood pressure?
Yes. Cutting 1 gram of salt daily lowers systolic blood pressure by approximately 2 mmHg (Cochrane 2020 meta-analysis). Reducing 6 g/day can lower BP by up to 10 mmHg in hypertensive patients — comparable to some medications.
What foods have the most hidden sodium?
The top sources are bouillon cubes (1,100 mg each), canned soups (800–1,000 mg/cup), soy sauce (900 mg/tbsp), pizza (600 mg/slice), deli meats (720 mg per 2-slice serving), and hard cheeses (600–800 mg/100g). About 75% of sodium in the average diet comes from processed and restaurant foods.
Is pink Himalayan salt lower in sodium?
No. Pink Himalayan salt contains essentially the same sodium as regular table salt — approximately 400 mg per gram. The trace mineral content is negligible. The health claims are largely marketing.
What is the DASH diet sodium limit?
The DASH (Dietary Approaches to Stop Hypertension) diet has two sodium targets: 1,500 mg/day (strict, for active hypertension) and 2,300 mg/day (standard). Combined with a diet high in potassium, magnesium, and calcium, it can lower blood pressure by 8–14 mmHg.
How do I read sodium on a nutrition label?
Find the 'Sodium' row in milligrams (mg) per serving. Under 140 mg per serving is low; 140–400 mg is moderate; over 600 mg is high. Always multiply by the number of servings you actually eat.
Is low-sodium salt (potassium chloride) safe?
It reduces sodium but can be dangerous for people with chronic kidney disease or those taking ACE inhibitors, ARBs, or potassium-sparing diuretics, which cause potassium retention. Always consult your doctor before switching to potassium-based salt substitutes.
What counts as hypertension?
Per WHO/ACC/AHA guidelines: blood pressure ≥140/90 mmHg is Stage 1 or 2 hypertension. 120–139/80–89 mmHg is prehypertension (or elevated blood pressure in newer 2017 ACC/AHA guidelines). Below 120/80 is normal.
Does drinking more water offset high sodium intake?
Only partially. Extra water helps dilute sodium concentration in blood and promotes urinary excretion, but it does not fully offset sodium's vasoconstrictive effect on blood pressure. Reducing intake is the correct approach.