Sodium In Salt
Calculate how much sodium is in your salt by type and amount. Free sodium in salt calculator with per-teaspoon values for table salt, sea salt, Himalayan salt, and kosher salt with charts and daily value percentage.
About This Calculator
The Sodium in Salt Calculator helps you determine exactly how much sodium is in the salt you use for cooking and seasoning. Different types of salt contain different amounts of sodium per teaspoon due to variations in crystal size, density, and mineral composition. This calculator supports six common salt types: iodized table salt (fine), kosher salt (coarse), sea salt (fine and coarse), pink Himalayan salt, and potassium salt (salt substitute).
Salt consists of sodium (Na) and chloride (Cl) atoms. Sodium makes up approximately 40% of the weight of salt, while chloride accounts for the remaining 60%. The calculator uses this chemical ratio to compute both the sodium content and the pure salt (NaCl) weight. It also shows what percentage of the daily recommended limit of 2,300 mg your salt portion represents, based on American Heart Association guidelines.
Regional Notes
India (ICMR): The Indian Council of Medical Research recommends limiting sodium intake to less than 2,000 mg per day (about 5 g of salt). The average Indian diet contains 8–12 g of salt daily, well above the recommendation.
US (AHA): The American Heart Association recommends no more than 2,300 mg per day, with an ideal limit of 1,500 mg for most adults, especially those with high blood pressure.
UK (NHS): The NHS recommends adults consume no more than 2,400 mg of sodium per day, which is equivalent to about 6 g of salt. Children should consume even less.
Why Salt Type Matters
Fine iodized table salt is densest, packing more sodium per teaspoon (2,300 mg). Coarse sea salt has the largest crystals, giving it the lowest sodium per teaspoon (1,560 mg). This means you can use more coarse salt by volume while consuming less sodium. Potassium salt (salt substitute) contains no sodium at all, replacing it with potassium chloride instead.
Frequently Asked Questions
How much sodium is in a teaspoon of table salt?
A teaspoon of fine iodized table salt contains about 2,300 mg of sodium. This is equivalent to the American Heart Association's recommended daily limit of 2,300 mg of sodium per day.
How much sodium is in Himalayan salt?
Himalayan (pink) salt contains about 2,200 mg of sodium per teaspoon. This is approximately 4.3% less sodium than regular table salt, despite being marketed as a healthier alternative.
How much sodium is in sea salt?
Fine sea salt contains about 2,120 mg of sodium per teaspoon, while coarse sea salt contains about 1,560 mg per teaspoon. Coarse sea salt has roughly 32% less sodium than table salt because its larger crystals take up more volume with less salt mass.
How do I calculate sodium from salt?
To calculate sodium from salt, multiply the number of teaspoons of salt by the sodium per teaspoon value for your salt type. For table salt: Sodium (mg) = 2,300 x number of teaspoons. To find pure salt content, divide the sodium result by 0.4, since sodium makes up about 40% of salt by weight.
How much sodium is in potassium salt (salt substitute)?
Potassium salt (salt substitute) contains 0 mg of sodium per teaspoon. Instead, it is made from potassium chloride and typically contains 2,760–3,180 mg of potassium per teaspoon. It is a common alternative for people on low-sodium diets.
What is the recommended daily sodium intake?
The American Heart Association recommends consuming no more than 2,300 mg of sodium per day, which is about one teaspoon of table salt. The ideal limit for most adults, especially those with high blood pressure, is 1,500 mg per day. In the UK, the NHS recommends no more than 2,400 mg (6 g of salt) per day, and in India, the ICMR recommends limiting sodium intake to less than 2,000 mg per day.
Does sea salt have less sodium than table salt?
Coarse sea salt can have up to 32% less sodium by volume than table salt because its larger crystals mean less salt fits in a teaspoon. However, by weight, sea salt and table salt contain roughly the same amount of sodium (about 40% by weight). The difference is purely due to crystal size and density, not chemical composition.