How much salt should you eat a day?
The World Health Organization recommends adults eat less than 5 g of salt a day — about one level teaspoon, equal to 2,000 mg of sodium. The average adult eats around 9–12 g, and intakes in the Gulf and South Asia are often higher because of bread, cheese, pickles, stock cubes, sauces, fast food and salty snacks. Too much salt raises blood pressure, which is a leading cause of stroke and heart disease. This free salt intake calculator converts sodium to salt and adds up your day.
Sodium vs salt: how to convert
Food labels often show sodium, not salt. Salt (sodium chloride) is about 40% sodium:
- Salt (g) = sodium (mg) × 2.5 ÷ 1,000 — for example 800 mg sodium = 2 g salt.
- Sodium (mg) = salt (g) × 1,000 ÷ 2.5 — for example 5 g salt = 2,000 mg sodium.
Daily salt limits by age
| Age | Maximum salt per day | Sodium equivalent |
|---|---|---|
| Adults (WHO) | 5 g | 2,000 mg |
| Children 11–17 (WHO adjusted / UK 6 g) | 5 – 6 g | 2,000 – 2,400 mg |
| Children 7–10 | 5 g | 2,000 mg |
| Children 4–6 | 3 g | 1,200 mg |
| Children 1–3 | 2 g | 800 mg |
| Babies under 1 | Under 1 g — no added salt | Under 400 mg |
Salt intake: low, normal and high (adults)
| Salt per day | Level |
|---|---|
| Under 3.75 g (1,500 mg sodium) | Ideal for people with high blood pressure (AHA) |
| 3.75 – 5 g | Within WHO limit |
| 5 – 8 g | Above recommended |
| Over 8 g | High — raises blood pressure and stroke risk |
Reading labels
Per 100 g, more than 1.5 g salt (0.6 g sodium) is high; 0.3 g salt (0.1 g sodium) or less is low.
Benefits of cutting salt
- Lower blood pressure — reducing salt by 3–5 g a day can lower systolic pressure by around 4–5 mmHg in people with hypertension (check yours with the blood pressure calculator).
- Lower risk of stroke, heart disease and kidney disease.
- Less water retention and bloating.
- Better bone health — high salt increases calcium loss in urine.
- Your taste buds adapt within 2–4 weeks, so lower-salt food soon tastes normal.
Health warnings
- People with kidney disease, heart failure or on certain medicines should follow their doctor’s specific sodium advice.
- “Low-sodium” salt substitutes contain potassium, which can be dangerous with kidney disease or some blood pressure medicines — ask your doctor first.
- Endurance athletes and outdoor workers in extreme heat may lose a lot of sodium in sweat and need advice on replacing it.
- Food values in this calculator are averages — brands vary widely, so check labels.
Easy ways to eat less salt
Cook with herbs, spices, garlic, lemon and sumac instead of extra salt; use fewer stock cubes and sauces; rinse canned beans; choose plain nuts; limit pickles, processed meats and fast food; and taste before adding salt at the table. Follow the DASH diet and read about managing high blood pressure.
Frequently asked questions
How much salt should I eat per day?
Adults should eat less than 5 g of salt a day (about one level teaspoon), which equals 2,000 mg of sodium. People with high blood pressure may benefit from even less.
How do I convert sodium to salt?
Multiply the sodium in milligrams by 2.5 and divide by 1,000. For example, 600 mg of sodium equals 1.5 g of salt.
Where does most of our salt come from?
In most countries, 70–80% of salt comes from bread, processed foods, restaurant and takeaway meals, sauces, cheese and pickles — not the salt shaker.
Is sea salt or pink salt healthier?
No. Sea salt, Himalayan pink salt and table salt all contain similar amounts of sodium. Use all types sparingly.
How much salt should children have?
Children need much less: about 2 g a day at age 1–3, 3 g at 4–6, 5 g at 7–10 and 5–6 g at 11 and over. Babies should have no added salt.
Sources
- World Health Organization. Guideline: Sodium intake for adults and children. 2012.
- Scientific Advisory Committee on Nutrition (SACN). Salt and Health. 2003.
- He FJ, Li J, MacGregor GA. Effect of longer term modest salt reduction on blood pressure. BMJ 2013;346:f1325.
- American Heart Association. How much sodium should I eat per day?