# How much sodium per day is healthy, and where it hides in your food

Most of the salt you eat never comes near a salt shaker. It’s already in bread, soup, deli meat and sauces. Here are the daily limits in plain numbers, and how to spot the big sources fast.

Source: https://nourishandstrong.com/how-much-sodium-per-day
Published: 2026-11-08
Updated: 2026-11-08
By: the Nourish & Strong team
General information, not medical advice.

**The short answer:** most adults should have less than 2,300 mg of sodium per day, which is about one teaspoon of table salt, according to the FDA, the CDC and the Dietary Guidelines for Americans. The WHO sets a lower limit of under 2,000 mg. The average American eats about 3,400 mg a day, and most of it comes from packaged and restaurant food.

If you have high blood pressure or heart failure, MedlinePlus says your doctor may give you a lower target. For some people, 1,500 mg a day is an even better goal.

## How much sodium should you have per day?

You should have less than 2,300 mg of sodium per day if you follow US advice, or less than 2,000 mg by WHO advice. The limits differ a little by country, and some are written as salt rather than sodium:

| Who says | Daily limit for adults | As salt |
| --- | --- | --- |
| FDA and Dietary Guidelines for Americans | Less than 2,300 mg sodium | About 1 teaspoon |
| CDC | Less than 2,300 mg sodium (teens and adults) | About 1 teaspoon |
| World Health Organization | Less than 2,000 mg sodium | Less than 5 g, just under 1 teaspoon |
| NHS (UK) | About 2,400 mg sodium* | No more than 6 g, around 1 level teaspoon |
| MedlinePlus, for some people with high blood pressure or heart failure | 1,500 mg sodium | About two thirds of a teaspoon |

*The NHS gives its limit as salt only. We converted it using the WHO ratio of 2,000 mg sodium to 5 g salt.

The same limits apply to women and men. Children need less: the NHS sets lower salt limits by age, and the FDA says limits for children under 14 are lower too.

## How much sodium is in a teaspoon of salt?

A teaspoon of table salt has about 2,300 to 2,400 mg of sodium. The FDA and MedlinePlus say 2,300 mg, and the CDC says about 2,400 mg. USDA food data lists a 6 g teaspoon of table salt at 2,325 mg.

Salt and sodium aren’t the same thing. The FDA explains that table salt is sodium chloride, and sodium is one of the two parts. That’s why 1 gram of salt holds about 400 mg of sodium. To turn the sodium on a label into salt, multiply the grams of sodium by 2.5.

## Where does most sodium come from?

Most sodium comes from packaged and prepared foods, not from the salt you add yourself. The FDA says over 70% comes from packaged and prepared foods, and the NHS puts it at around three quarters of the salt we eat. The FDA, citing the CDC, lists sandwiches with deli meat, pizza, burritos and tacos, soups, savory snacks, poultry, pasta dishes, burgers and egg dishes among the biggest sources.

Some foods don’t taste salty at all. The FDA points out that breads, cereals and pastries carry sodium you can’t taste, and bread eaten several times a day adds up. Here’s how much sodium is in common foods, from USDA data:

| Food and serving | Sodium (mg) | Share of 2,300 mg |
| --- | --- | --- |
| Canned tomato sauce, 1 cup | 1,161 | 50% |
| Dill pickle, 1 large | 1,092 | 47% |
| Canned black beans, 1 cup, regular | 922 | 40% |
| Soy sauce, 1 tablespoon | 879 | 38% |
| Chicken noodle soup, canned, 1 cup prepared | 831 | 36% |
| Cottage cheese (2%), 1 cup | 696 | 30% |
| Frozen cheese pizza, 1 serving (151 g) | 675 | 29% |
| Deli turkey, 1.7 oz serving | 576 | 25% |
| Plain bagel, medium | 561 | 24% |
| Beef hot dog, 1 | 424 | 18% |
| Hard salted pretzels, 1 oz | 352 | 15% |
| Canned black beans, 1 cup, low sodium | 331 | 14% |
| Ranch dressing, 2 tablespoons | 270 | 12% |
| Cheddar cheese, 1 oz | 185 | 8% |
| Whole-wheat bread, 1 slice | 146 | 6% |
| Black beans cooked from dry, no salt, 1 cup | 2 | 0% |
| Banana, medium | 1 | 0% |

Brands vary a lot, so use the label on the pack in your hand. The bean rows show how much the form matters: the same cup of beans ranges from 922 mg down to 2 mg.

## How do you read sodium on a food label?

Read the % Daily Value (%DV) next to sodium: 5% or less per serving is low, and 20% or more is high, the FDA says. The Daily Value for sodium is less than 2,300 mg, so 20% is 460 mg. Check the serving size too, because the numbers are for one serving and many packs hold two or more.

Words on the front of the pack have fixed meanings set by the FDA:

| Label says | What it means |
| --- | --- |
| Salt or sodium free | Less than 5 mg per serving |
| Very low sodium | 35 mg or less per serving |
| Low sodium | 140 mg or less per serving |
| Reduced sodium | At least 25% less than the regular product |
| Light in sodium or lightly salted | At least 50% less than the regular product |
| No salt added or unsalted | No salt added in processing, but the food may still contain sodium |

Look at the ingredients as well. MedlinePlus says to skip foods with salt near the top of the list, and the FDA notes that MSG, baking soda, sodium nitrite and sodium benzoate add sodium too.

## How can you cut back on sodium?

You can cut back on sodium by changing the few foods that supply most of it. These swaps come from the FDA, the NHS and MedlinePlus:

- **Rinse canned beans, tuna and vegetables.** The FDA says rinsing removes some sodium. Better still, buy low-sodium or no-salt-added cans.
- **Cook more of your own meals.** Packaged sauces, flavored rice and instant noodles are big sources. Our [healthy dinner ideas](https://nourishandstrong.com/healthy-dinner-ideas) are built on fresh ingredients.
- **Season with something else.** Try herbs, spices, black pepper, garlic, chili or lemon. Use garlic powder instead of garlic salt.
- **Go easy on condiments.** One tablespoon of soy sauce is over a third of your day. Use oil and vinegar instead of bottled dressing.
- **Choose fresh meat over processed.** Deli meat, ham, bacon and hot dogs are all high, and some fresh poultry has salt water added, so check the pack.
- **Swap salty snacks.** Pick unsalted nuts, fruit or vegetable sticks.
- **Taste before you salt.** The FDA says your taste for salt fades over time as you cut back.

Eating more potassium-rich foods helps balance the picture too. See [foods high in potassium](https://nourishandstrong.com/foods-high-in-potassium) for the best ones.

## Does salt raise blood pressure?

Yes, a diet high in sodium is linked to high blood pressure. The FDA explains that sodium draws water into the bloodstream, which raises the volume of blood and with it your blood pressure. MedlinePlus says even people with normal blood pressure will have lower blood pressure if they eat less salt. To see whether it’s working for you, learn [how to take blood pressure at home](https://nourishandstrong.com/how-to-take-blood-pressure-at-home). For the rest of the plan, read [how to lower blood pressure](https://nourishandstrong.com/how-to-lower-blood-pressure).

## Who needs to be careful with sodium and salt substitutes?

People with kidney disease or heart failure need to be the most careful with sodium, and they should get a personal limit from their doctor. The NIDDK says many people with chronic kidney disease need to limit sodium below 2,300 mg, because extra sodium makes the body hold fluid, raising blood pressure and causing swelling. MedlinePlus says people with heart failure will likely be asked to limit salt every day.

**Salt substitutes need a check first.** Many replace sodium with potassium. MedlinePlus says this extra potassium may be harmful with certain medical conditions or certain medicines, and the NIDDK suggests herbs and spices instead if your potassium runs high. Ask your doctor or pharmacist whether a salt substitute is safe for you.

Medicines can carry sodium too. The NHS says some dissolvable tablets, including painkillers and vitamins, may be high in salt. Talk with your doctor or pharmacist before changing any medicine.

## Your next step

Pick the two foods from the table you eat most often and compare labels for a lower-sodium version this week. Fruit is the easiest low-sodium snack there is: a banana has about 1 mg. The Banana Book below has simple ways to eat more of it.

## Quick questions

### Is 2,000 mg of sodium a day too much?

No, 2,000 mg of sodium a day is within the limits. The WHO recommends less than 2,000 mg for adults, and US guidelines from the FDA and CDC say less than 2,300 mg. If your doctor has given you a lower target for high blood pressure, heart failure or kidney disease, follow that.

### How much sodium per day with high blood pressure?

With high blood pressure, your doctor may tell you to stay under 2,300 mg of sodium a day. MedlinePlus says 1,500 mg a day is an even better goal for some people. Ask your doctor which target fits you, especially if you also have kidney disease or heart failure.

### How much sodium is too much in one meal?

There’s no official per-meal limit, but the label gives you a guide. The FDA says 20% Daily Value or more of sodium per serving is high, which is 460 mg. One cup of canned chicken noodle soup has about 831 mg, so a soup and sandwich lunch can use up half your day.

### How much sodium per day for a woman?

Women and men have the same sodium limit. The FDA and the Dietary Guidelines for Americans say adults should have less than 2,300 mg per day, and the WHO says less than 2,000 mg. Limits are only lower for children and for people whose doctor sets a lower target.

### Can you eat too little sodium?

Too little sodium is rare in healthy people. The WHO says sodium deficiency is extremely unlikely in healthy individuals, and the FDA says the body needs only a small amount, provided you’re not sweating heavily. If you sweat a lot or a doctor has told you to limit sodium, ask them for your target.

### How many mg of sodium are in a teaspoon of salt?

A teaspoon of table salt has about 2,300 to 2,400 mg of sodium. The FDA and MedlinePlus give 2,300 mg, the CDC gives about 2,400 mg, and USDA data lists 2,325 mg for a 6 g teaspoon. That one teaspoon is the whole daily limit for adults in the US.

This article is general information, not medical advice. If you have kidney disease, heart failure or high blood pressure, ask your doctor for your own sodium target, and check with your doctor or pharmacist before using a potassium salt substitute or changing any medicine.

## Sources

- [FDA. Sodium in your diet, 2024](https://www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet)
- [CDC. About sodium and health](https://www.cdc.gov/salt/about/index.html)
- [World Health Organization. Sodium reduction](https://www.who.int/news-room/fact-sheets/detail/sodium-reduction)
- [NHS. Salt in your diet, 2023](https://www.nhs.uk/live-well/eat-well/food-types/salt-nutrition/)
- [MedlinePlus. Low-salt diet](https://medlineplus.gov/ency/patientinstructions/000109.htm)
- [NIDDK. Healthy eating for adults with chronic kidney disease](https://www.niddk.nih.gov/health-information/kidney-disease/chronic-kidney-disease-ckd/healthy-eating-adults-chronic-kidney-disease)
- [USDA FoodData Central. SR Legacy, 2018](https://fdc.nal.usda.gov/)