Sodium in Salt Calculator
Food labels list sodium; recipes use salt. This calculator converts either way and shows how much of the recommended 5 g of salt a day you're using.
Salt
g
Enter an amount
≈ (1 tsp = 5 g)
Sodium chloride
Sodium
mg
Salt × 39.3% (atomic weights, IUPAC)
Of your daily limit
%
5 g salt / 2 g sodium a day (ICMR-NIN 2024; WHO 2012)
ICMR-NIN and WHO round sodium to 40% of salt (5 g salt ≈ 2 g sodium); the exact figure is 39.3%. Pink salt (sendha namak) and black salt (kala namak) contain almost as much sodium as ordinary salt, so the same limit applies.
Your results are attached to the form below
These figures are estimates for general awareness only and are not medical advice or a diagnosis. Read our Medical Disclaimer.
Want a Plan Built Around Your Numbers?
A certified dietitian will turn these figures into a diet that fits your routine and your food.
How this is calculated
Sodium makes up 39.3% of salt (sodium chloride) by weight, from the standard atomic weights of sodium (22.990) and chlorine (35.45) published by IUPAC. ICMR-NIN's Dietary Guidelines for Indians (2024) and WHO (2012) both recommend no more than 5 g of salt — about 2 g of sodium — a day for adults. One teaspoon = 5 g, ICMR-NIN's standard measure.
How much salt do Indians eat?
ICMR-NIN's 2024 guidelines report that average salt intake ranges from 3 g to 10 g a day across Indian states, with about 45% of people eating more than 5 g. Because a taste for salt is learned, it can be reduced gradually.
Is pink or black salt healthier?
Not when it comes to sodium. ICMR-NIN notes that pink salt (sendha namak) and black salt (kala namak) contain almost as much sodium as ordinary salt, so the same limit applies. Use iodised salt for everyday cooking.
Cutting down
- Taste before adding salt at the table.
- Limit pickles, papad, chips, sauces and other processed or preserved foods.
- Eat plenty of vegetables and fruit — their potassium helps the body excrete sodium.
More Diet & Nutrition Calculators
See all →- Protein Calculator Find your daily protein requirement using ICMR-NIN 2020, with separate figures for exercise, age 65+, pregnancy and breastfeeding.
- Calorie Deficit Calculator See your maintenance calories and a daily calorie target for weight loss, with two BMR formulas side by side.
- Macro Calculator Split your daily calories into grams of protein, carbohydrate and fat — balanced, higher-protein or your own ratio.
- Calorie Calculator How many calories do you need a day? See three recognised methods side by side — the clinic's, the US standard and India's ICMR-NIN.
- TDEE Calculator Your total daily energy expenditure with four BMR equations compared, and a breakdown of how much goes on rest, digestion and activity.
- Maintenance Calorie Calculator The calories that keep your weight steady — today, and at your goal weight, so you know what to eat once you get there.