Sodium in Salt Calculator

Convert between sodium (mg) and salt (g) with this Sodium in Salt Calculator. Enter either a sodium amount in milligrams or a salt amount in grams — the tool instantly shows you the equivalent value. Great for reading food labels and tracking your daily intake against the recommended 5g of salt (2000mg sodium) per day. Also try the Protein Calculator.

Disclaimer: This tool is for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making any health-related decisions.

mg

Enter the sodium amount shown on the food label

g

Enter the salt amount to convert to sodium

Results

Sodium from Salt Input

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Salt from Sodium Input

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% of Daily Sodium Limit (sodium input)

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% of Daily Salt Limit (salt input)

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Frequently Asked Questions

What should your daily sodium intake be?

The Heart Foundation recommends adults consume no more than 2000 mg of sodium per day, which equals about 5 grams of salt — roughly one teaspoon. Staying within this limit helps reduce the risk of high blood pressure and heart disease. See also our IIFYM (If It Fits Your Macros).

How do you convert sodium to salt?

Salt is approximately 40% sodium by weight. To convert sodium (mg) to salt (g), divide the sodium amount by 400. For example, 800 mg of sodium equals 2 g of salt.

How do you convert salt to sodium?

To convert salt (g) to sodium (mg), multiply the salt amount by 400. So 2.5 g of salt contains approximately 1000 mg of sodium.

Why does food labelling show sodium instead of salt?

Nutrition panels typically list sodium because it is the component of salt most relevant to health. Sodium is the mineral that affects blood pressure, so it is the measurement used in dietary guidelines. You can use this calculator to convert those sodium figures into grams of salt for easier understanding. You might also find our Micronutrient useful.

How much salt does the average person eat per day?

Research suggests the average Australian consumes around 9 grams of salt per day — almost double the recommended 5 g. Many people are unaware of the high sodium content in processed, packaged, and restaurant foods.

What foods are high in sodium?

Processed meats, canned soups, bread, cheese, sauces, and fast food are among the highest contributors to sodium intake. Checking the sodium figure on food labels and using this calculator can help you stay within your daily limit.

Can reducing salt intake lower blood pressure?

Yes. Reducing sodium intake is one of the most effective dietary strategies for lowering blood pressure. Even a modest reduction — cutting from 9 g to 5 g of salt per day — can lead to a meaningful decrease in blood pressure over time.

Is sea salt or pink salt lower in sodium than regular table salt?

No. Sea salt, Himalayan pink salt, and regular table salt all contain approximately the same amount of sodium by weight — around 400 mg per gram. The type of salt does not significantly affect your sodium intake.