Salt and sodium are related, but they are not the same number. WHO recommends that adults consume less than 2,000 mg of sodium per day, equivalent to less than 5 g of salt. In the United States, the FDA Daily Value used on Nutrition Facts labels is less than 2,300 mg sodium per day.
Table salt is sodium chloride, and sodium makes up about 40% of its weight. That is why the practical conversion is salt = sodium × 2.5. Two grams of sodium correspond to about 5 g of salt.
How to convert sodium milligrams into salt grams
If the label lists sodium in milligrams, first remember that 1,000 mg equals 1 g. Then multiply grams of sodium by 2.5.
For example, 200 mg sodium equals 0.2 g sodium, which corresponds to about 0.5 g salt. Eight hundred milligrams sodium equals 0.8 g sodium, or about 2 g salt. Two thousand milligrams sodium equals 2 g sodium, or 5 g salt.
A convenient shortcut is that roughly 400 mg of sodium equals 1 g of salt. To convert salt back to sodium, divide by 2.5.
WHO and U.S. labeling use slightly different reference numbers
WHO’s global public-health recommendation is less than 2,000 mg sodium per day. FDA’s current Daily Value for food labeling is less than 2,300 mg per day.
Using the conversion, 2,300 mg sodium equals about 5.75 g salt. The difference does not mean one system thinks sodium is harmless between 2,000 and 2,300 mg; they are different reference frameworks used for different policy and labeling purposes.
For an individual with high blood pressure, kidney disease, heart failure, or another medical condition, a clinician may recommend a more specific target.
Most sodium is not necessarily coming from your salt shaker
Breads, cheese, processed meats, soups, sauces, packaged meals, snack foods, and restaurant foods can contribute substantial sodium. A food does not have to taste extremely salty to add meaningfully to the daily total.
FDA notes that average U.S. sodium intake remains well above the 2,300 mg Daily Value. Comparing similar products by sodium per serving can therefore reduce intake without requiring a completely different diet.
Serving size matters: a food listing 600 mg sodium per serving contributes 1,200 mg if you eat two servings.
Sodium is essential, but more is not better
The body needs sodium for fluid balance, nerve signaling, and muscle function. The issue is not that sodium is a toxin; it is that typical intakes in many populations are far above physiological needs.
Higher sodium intake raises blood pressure in a dose-responsive way for many people, and population sodium reduction lowers cardiovascular risk. That is the basis for WHO and U.S. recommendations.
People losing very large amounts of sweat during hours of endurance exercise or heavy work in heat can have substantially different short-term sodium replacement needs. That situation should not be confused with ordinary daily eating.
Salt substitutes can lower sodium, but they are not for everyone
WHO’s 2025 guideline suggests that adults who choose to use table salt may benefit from replacing regular salt with lower-sodium potassium-containing substitutes as part of a sodium-reduction strategy.
However, potassium-based salt substitutes can be inappropriate for people with impaired kidney function or other conditions and medications that raise blood potassium. They should not be treated as a universal swap.
How to use a Nutrition Facts label
U.S. labels list sodium directly in milligrams and as % Daily Value. FDA’s general guide considers 5% DV or less per serving low and 20% DV or more high.
If you want the salt equivalent, multiply the sodium grams by 2.5. A meal with 1,000 mg sodium contains 1 g sodium, which equals about 2.5 g of salt equivalent.
The practical rule: remember the difference between the global WHO target and the U.S. label reference: under 2,000 mg sodium per day versus a 2,300 mg FDA Daily Value. For conversion, 400 mg sodium is about 1 g salt, and grams of sodium multiplied by 2.5 gives grams of salt.
Frequently asked questions
How much sodium should an adult have per day?
WHO recommends less than 2,000 mg/day. The U.S. FDA Daily Value used on Nutrition Facts labels is less than 2,300 mg/day.
How do you convert sodium to salt?
Multiply grams of sodium by 2.5. About 400 mg sodium equals 1 g salt.
How much salt is 2,300 mg sodium?
2,300 mg sodium is 2.3 g sodium; multiplied by 2.5, that equals about 5.75 g salt.
Sources
- WHO — Sodium reduction — 2026 update recommending less than 2,000 mg sodium per day, equivalent to less than 5 g salt for adults.
- FDA — Sodium in Your Diet — Current U.S. guidance using a Daily Value of less than 2,300 mg sodium and label-reading guidance.
- FDA — Daily Value on Nutrition and Supplement Facts Labels — Lists the current 2,300 mg sodium Daily Value.
- WHO — Use of lower-sodium salt substitutes — 2025 guideline on potassium-containing lower-sodium salt substitutes and relevant cautions.