How does the salt intake calculator work?

Pick the foods you eat and enter the amount in grams. The calculator computes the salt in each (salt = sodium × 2.5) and shows your daily total and share of the limit.

How much salt is recommended per day?

WHO recommends at most 5 g of salt (2000 mg sodium) per day. Most people get 8–10 g, far too much, which raises blood pressure.

Which foods are highest in salt?

Bread, cheese, sausages and cold cuts, ready meals, chips and sauces such as soy sauce, ketchup and stock cubes.

How is sodium converted to salt?

Multiply sodium by 2.5. E.g. 2 g sodium = 5 g salt. Labels may show either salt or sodium.

Salt Intake Calculator

Pick the foods you eat and adjust the amounts in grams — the calculator adds up the salt and compares it to the daily limit (5 g). Includes 379 common foods and ingredients.

Total — salt

0.0 g

Good — under the limit

0 % of daily limit

0 g5 g

WHO recommends at most 5 g of salt per day. Adjust below how much of each food you eat.

Your foods (0)

No foods yet. Pick from the list above and set how much of each you eat below.

The salt intake calculator works out how much salt you get per day from the foods you choose. Pick foods from a comprehensive list, adjust the amounts in grams, and the calculator sums the salt and compares it to the WHO 5 g limit.

How the calculator works and what it’s for▾

How the calculator works

Pick the foods you eat from the list (379 common foods and ingredients) and enter the amount in grams. The salt in each food is calculated from its salt content (g/100 g) and your portion. The total updates in real time and a progress bar compares it to the daily limit.

How much salt is too much

WHO recommends at most 5 g of salt (2000 mg sodium) per day. Most people get 8–10 g. Excess salt raises blood pressure and increases the risk of cardiovascular disease.

Where most salt comes from

Most salt is hidden in processed foods: bread, cheese, sausages and cold cuts, ready meals, chips and sauces. Soy sauce, stock cubes and ketchup are especially salty.

How much salt in everyday portions

Examples: 1 slice of rye bread ≈ 0.35 g, 1 glass of milk ≈ 0.2 g, 1 slice of cheese ≈ 0.3 g, 1 hot dog sausage ≈ 0.9 g, 1 serving of crisps ≈ 0.45 g, and 1 tbsp of soy sauce up to 2.4 g of salt. Single portions are small, but they add up over the day.

🔄 Reviewed June 2026

Frequently asked questions

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