Convert between salt and sodium, and compare your daily intake to NHS guidelines
This calculator is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional.
Salt (sodium chloride) is an essential mineral that the body needs in small amounts to maintain fluid balance, transmit nerve impulses, and support muscle function. However, most people in the UK consume far more salt than they need. The NHS recommends a maximum of 6 grams of salt per day for adults (equivalent to 2.4 grams of sodium), yet the average UK adult consumes around 8.4 grams -- more than 40 percent above the recommended limit. Excess salt intake is a major risk factor for high blood pressure (hypertension), which in turn increases the risk of heart disease, stroke, and kidney disease. The NHS estimates that reducing average salt intake to 6g per day could prevent approximately 14,000 deaths per year in the UK. Most of the salt we consume is "hidden" in processed and prepared foods -- about 75 percent of our salt intake comes from everyday foods such as bread, breakfast cereals, ready meals, sauces, and takeaways, rather than salt added at the table or during cooking. This calculator helps you understand your daily salt and sodium intake by converting between the two measures and comparing your consumption to NHS guidelines. Whether you track salt or sodium from food labels, this tool provides a clear picture of where you stand relative to the recommended limit and explains the implications for your blood pressure and cardiovascular health.
To check your daily salt or sodium intake: 1. Select your input type. Choose "Salt (grams)" if you are tracking salt, "Sodium (milligrams)" if food labels show sodium, or "Both" if you want to combine both sources. 2. Enter your daily salt intake in grams (if applicable). One teaspoon of salt is approximately 6g. Check food packaging for salt content per serving, and add up all the foods you consume in a typical day. 3. Enter your daily sodium intake in milligrams (if applicable). Some food labels show sodium rather than salt. To convert sodium to salt, multiply by 2.5. For example, 500mg of sodium equals 1.25g of salt. 4. View your results. The calculator shows your total daily salt and sodium intake, how it compares to the NHS 6g limit, whether you are within or exceeding the guideline, and information about the link between salt and blood pressure. 5. Use the comparison with the UK average (8.4g salt per day) and the NHS limit (6g) to understand where your intake falls and whether you should consider reducing it.
The calculator performs a straightforward conversion between salt and sodium: Salt (g) = Sodium (g) x 2.5 Sodium (g) = Salt (g) / 2.5 Sodium (mg) = Sodium (g) x 1000 The NHS maximum daily limit is 6g of salt, which equals 2,400mg (2.4g) of sodium. When you enter salt, the calculator converts to sodium by dividing by 2.5 and multiplying by 1000 to get milligrams. When you enter sodium, it converts to salt by dividing by 1000 and multiplying by 2.5. Status categories are based on daily salt intake: - Within guideline: 6g or less - Above guideline: between 6g and 9g - High risk: above 9g The percentage of the NHS limit is calculated as (daily salt / 6g) x 100. Excess salt is calculated as the amount above 6g, with a minimum of zero. The UK average salt intake of 8.4g per day is included as a benchmark. This figure comes from the National Diet and Nutrition Survey (NDNS) and surveys conducted by the Food Standards Agency.
The relationship between salt and blood pressure is well established in medical research. The NHS explains that salt makes the body retain water, and this extra fluid raises blood pressure by putting extra strain on blood vessels, the heart, kidneys, and brain. Even small reductions in salt intake can have a meaningful effect on blood pressure. Children should eat less salt than adults. The NHS recommends maximum daily salt intake by age: 1-3 years = 2g, 4-6 years = 3g, 7-10 years = 5g, and 11 years and over = 6g. Tips for reducing salt intake from the NHS: check food labels and choose options with less than 1.5g salt per 100g (or 0.6g sodium per 100g), cook from scratch more often, use herbs and spices instead of salt for flavour, avoid adding salt at the table, and be aware that foods like bread, cheese, cured meats, pickles, smoked fish, and soy sauce are often high in salt. The traffic light labelling system on food packaging uses red for high salt (more than 1.5g per 100g), amber for medium, and green for low (0.3g or less per 100g). Sources: NHS salt guidance, Food Standards Agency salt reduction programme, National Diet and Nutrition Survey, NICE guidelines on cardiovascular disease prevention, British Heart Foundation.