Salt to Sodium Calculator
1 gram of salt contains about 390mg of sodium (salt is ~39% sodium by weight), and 1 level teaspoon of table salt contains about 2,325mg. To go the other way, multiply sodium by 2.5 to get salt. Use the calculator for any salt type and measure, or the reverse converter below it to turn milligrams of sodium into grams and teaspoons of salt.
From 0 g of salt
Daily Limit Comparison
Sodium to Salt Converter
Enter milligrams of sodium to see the salt equivalent.
Salt to Sodium by Weight
| Salt | Sodium | % of 2,300mg limit |
|---|---|---|
| 0.5 g | ~195 mg | 8% |
| 1 g | ~390 mg | 17% |
| 2 g | ~775 mg | 34% |
| 3 g | ~1,160 mg | 50% |
| 4 g | ~1,550 mg | 67% |
| 5 g (WHO limit) | ~1,940 mg | 84% |
| 6 g (UK limit) | ~2,325 mg | 101% |
| 10 g | ~3,875 mg | 168% |
Quick Reference: Salt to Sodium Conversion
| Salt Amount | Sodium Content | % of Daily Limit |
|---|---|---|
| 1 tsp table salt | 2,325 mg | 101% |
| 1 tsp Morton Kosher | 1,860 mg | 81% |
| 1 tsp Diamond Crystal | 1,085 mg | 47% |
| 1 gram any salt | ~390 mg | 17% |
| 1 pinch (1/16 tsp) | ~145 mg | 6% |
Pure sodium chloride is 39.3% sodium by weight; food salt, with traces of moisture and other minerals, works out to about 38.75%. Different salt types have different densities, so a teaspoon of table salt contains more sodium than a teaspoon of kosher salt, even though both are nearly 100% sodium chloride.
Daily Sodium Guidelines
General Population
- WHO: Less than 2,000mg/day (5g salt)
- AHA: Less than 2,300mg/day, ideal limit 1,500mg
- USDA: Less than 2,300mg/day
- Health Canada: 1,500-2,300mg/day
Special Populations
- Hypertension: Often 1,500mg or less
- Athletes: May need 3,000-5,000mg depending on sweat loss
- POTS patients: Often 8,000-10,000mg under medical supervision
- Children: 800-1,200mg target, 1,200-1,800mg limit depending on age (chart by age)
Frequently Asked Questions
How much sodium is in 1 gram of salt?
About 390mg. Salt (sodium chloride) is roughly 39% sodium by weight, so 1g of salt contains 387-393mg of sodium depending on purity.
How much salt is 1,000mg of sodium?
About 2.6g of salt, or a little under half a teaspoon of table salt. Multiply milligrams of sodium by 2.58 to get milligrams of salt.
How much sodium is in a teaspoon of salt?
A level teaspoon of fine table salt (about 6g) contains roughly 2,325mg of sodium. A teaspoon of Diamond Crystal kosher salt contains only about 1,085mg because its hollow crystals weigh less per spoon.
Does sea salt have less sodium than table salt?
Gram for gram, no: sea salt is 95-99% sodium chloride, almost the same as table salt. A teaspoon of coarse sea salt holds slightly less sodium only because larger crystals pack less salt into the spoon.
Why do food labels show sodium instead of salt?
US labels list sodium in milligrams; UK and EU labels list salt in grams. To compare them, multiply sodium by 2.5 to get salt, or divide salt by 2.5 to get sodium.
Hidden Sodium Sources
Remember that 75% of dietary sodium comes from processed foods, not the salt shaker:
- Bread: 100-200mg per slice
- Pizza: 600-1,500mg per slice
- Deli meat: 500-1,000mg per 2oz
- Canned soup: 800-1,200mg per cup
- Restaurant meals: Often 2,000-4,000mg per meal