Comprehensive Calculator Guide
This calculator converts between grams of table salt and milligrams of sodium in either direction, and compares the amount with the WHO daily limit. Five grams of salt, about a teaspoon, holds 1,967 mg of sodium — 98% of the whole day’s limit. A meal with 800 mg of sodium equals 2.03 g of salt. Handy for food labels that list one or the other.
Salt isn’t pure sodium
Table salt is sodium chloride and sodium is about 39.3% of its weight, so each gram of salt holds 393.4 mg of sodium. Reading “2 g sodium” as salt understates it two and a half times.
The WHO advises adults to keep under 2,000 mg of sodium a day, under 5 g of salt. Most of it comes from bread, cheese, sauces, pickles and ready meals rather than the salt shaker.
How to Use
- Choose what you have: grams of salt or milligrams of sodium.
- Enter the amount from the label or recipe.
- Press “Convert” to see the other amount, its share of the daily limit and the teaspoons.
Formula Used
Sodium (mg) = salt (g) × 393.4 | Salt (g) = sodium (mg) ÷ 393.4
Practical Examples
- Example 1
- 5 g salt × 393.4 = 1,967 mg sodium, 98% of the daily limit.
- Example 2
- 800 mg sodium ÷ 393.4 = 2.03 g salt, 40% of the limit.
Important Tips
- Compare similar products by sodium per 100 g and pick the lower one.
Common Mistakes to Avoid
- Reading sodium as salt and underestimating it 2.5 times.
Frequently Asked Questions
- How much sodium is in a gram of salt?
- About 393 mg.
- How much salt is allowed a day?
- Under 5 g for adults (under 2,000 mg sodium), per the WHO.
- How do I convert sodium to salt?
- Divide milligrams of sodium by 393.4 to get grams of salt.