Sodium Intake Calculator

Sodium is an essential electrolyte — needed for nerve function, muscle contraction, and fluid balance. But the modern diet provides far more sodium than the body needs, primarily from the salt used as a preservative and flavor enhancer in processed foods. The consequences are widespread: elevated blood pressure affects nearly half of US adults, and sodium reduction is one of the most effective dietary interventions for improving it.

The most impactful strategy for reducing sodium is also the most overlooked: reading nutrition labels. A single serving of canned soup can contain 800–1,200mg of sodium — half to two-thirds of the daily limit in one bowl. Similarly, commercial breads, deli meats, cheese, and condiments are sodium-dense in ways that aren't obvious without checking labels.

For those with hypertension, the evidence for sodium reduction is strong. A meta-analysis of 34 trials found that reducing sodium by 2,300mg/day lowered systolic blood pressure by an average of 5.8 mmHg — equivalent to the effect of some blood pressure medications. Combined with the DASH diet (high in fruits, vegetables, potassium, calcium, and magnesium), sodium restriction produces even larger blood pressure reductions.