Most health authorities recommend no more than 2,300 mg of sodium per day for adults, which equals about one teaspoon of table salt. That’s the limit set by the Dietary Guidelines for Americans and echoed by the FDA. The World Health Organization sets a slightly lower target of 2,000 mg per day. Despite these guidelines, the average American consumes roughly 3,400 mg daily, nearly 50% more than recommended.
The Numbers by Age and Health Status
For healthy adults, 2,300 mg per day is the general ceiling. But certain groups benefit from going lower. The American Heart Association recommends no more than 1,500 mg per day for people with high blood pressure, diabetes, chronic kidney disease, or adults over 51. The National Kidney Foundation echoes this 1,500 mg target for anyone with kidney disease.
Children need significantly less. The NHS provides age-based limits in terms of salt (sodium makes up about 40% of salt by weight):
- Under 1 year: less than 1 g of salt per day (under 400 mg sodium)
- Ages 1 to 3: no more than 2 g of salt (about 800 mg sodium)
- Ages 4 to 6: no more than 3 g of salt (about 1,200 mg sodium)
- Ages 7 to 10: no more than 5 g of salt (about 2,000 mg sodium)
- Ages 11 and up: no more than 6 g of salt (about 2,300 mg sodium)
Babies’ kidneys aren’t fully developed, which is why their limits are especially low.
How Much Your Body Actually Needs
Your body requires less than 500 mg of sodium per day to function properly. That’s less than a quarter teaspoon of salt. Sodium is essential for transmitting nerve signals, contracting muscles, and maintaining fluid balance, but the amount needed for these jobs is a fraction of what most people eat. The gap between biological need and typical intake is enormous.
Sodium vs. Salt: The Conversion
Sodium and salt aren’t the same thing. Table salt is sodium chloride, and sodium accounts for about 40% of its weight. When you read nutrition labels, the number listed is sodium, not salt. Here’s how they translate in the kitchen:
- 1/4 teaspoon salt: 575 mg sodium
- 1/2 teaspoon salt: 1,150 mg sodium
- 3/4 teaspoon salt: 1,725 mg sodium
- 1 teaspoon salt: 2,300 mg sodium
So the entire daily recommended limit for a healthy adult fits in a single teaspoon of salt, and that includes sodium from every source throughout the day, not just what you sprinkle on food.
Where All That Sodium Comes From
The salt shaker is not the main problem. More than 70% of sodium in the average diet comes from packaged and restaurant food, not from cooking at home or seasoning at the table. Federal dietary data breaks down the biggest contributors:
- Sandwiches: 21% of daily sodium intake
- Rice, pasta, and grain-based mixed dishes: 8%
- Pizza: 7%
- Poultry (not deli meat): 5%
- Meat, poultry, and seafood mixed dishes: 5%
- Desserts and sweet snacks: 5%
That last one surprises most people. Baked goods like cookies, cakes, and pastries contain more sodium than you’d expect because salt is a standard ingredient in most doughs and batters. A single sandwich can easily contain 1,000 mg or more, putting you at nearly half the daily limit in one meal.
Practical Ways to Track Your Intake
Nutrition labels are the most reliable tool. Since 2020, updated FDA labels list sodium in milligrams and as a percentage of the 2,300 mg daily value. If a serving shows 20% or more, that food is high in sodium. Five percent or less is considered low.
Pay attention to serving sizes. A can of soup might list 800 mg per serving but contain two servings, meaning the whole can delivers 1,600 mg. Condiments add up fast too. Two tablespoons of soy sauce can contain over 900 mg of sodium.
Cooking at home gives you the most control. Swapping canned vegetables for frozen (no sauce) or rinsing canned beans under water for 30 seconds can cut sodium by 40% or more. Choosing “no salt added” versions of broth, tomato sauce, and canned goods makes a meaningful difference without changing flavor much, especially when you season with herbs, spices, citrus, or vinegar instead.
What Happens When You Eat Too Much
Excess sodium pulls water into your bloodstream, increasing blood volume and forcing your heart to work harder. Over time, this raises blood pressure, which is the single largest risk factor for heart disease and stroke globally. High sodium intake also stresses the kidneys, which are responsible for filtering and excreting the excess.
The effects aren’t only long-term. A single high-sodium meal can cause noticeable water retention, bloating, and increased thirst within hours. People with salt sensitivity, a trait that affects roughly one in four adults with normal blood pressure and a higher proportion of those with hypertension, experience sharper blood pressure spikes after salty meals. There’s no routine test for salt sensitivity, but if your blood pressure responds noticeably to dietary changes, you likely have some degree of it.