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Enter the total milligrams of sodium in your recipe and the number of servings. The calculator returns sodium per serving and the approximate salt equivalent, found by multiplying sodium by 2.5.
Last reviewed: November 2026. Methods, units and assumptions are explained below and follow our Editorial Policy.
Sodium Per Serving Calculator
Results are estimates based on the values you enter. Nothing you type is sent to or stored on our servers.
How the calculation works
Sodium per serving equals the total sodium in the finished recipe divided by the number of servings. A soup with 4,600 mg of sodium divided into 4 bowls gives about 1,150 mg per bowl. The calculator also shows the salt equivalent. Salt is sodium chloride, and sodium makes up about 40 percent of its weight, so salt is roughly 2.5 times the sodium weight. A 1,150 mg serving therefore corresponds to about 2.9 g of salt.
Sodium is listed in milligrams on most nutrition labels, while salt is often listed in grams in Europe and elsewhere. Converting between them is a common point of confusion, which is why the tool shows both.
Step by step
- Add up the sodium in milligrams from every ingredient, including added salt, sauces, stock, canned foods and cheese.
- Enter the total in the first field.
- Enter the number of servings the recipe makes.
- Select the calculate button to see sodium and the salt equivalent per serving.
Where the sodium in a recipe comes from
Added table salt is only part of the story. In many home recipes, packaged ingredients supply most of the sodium. Stock cubes, soy sauce, canned beans and vegetables, cheese, cured meats, bread and sauces often contribute more than the salt shaker. The table gives rounded examples. Product formulations vary widely, so use your own labels.
| Item | Approximate sodium |
|---|---|
| Table salt, 1 teaspoon | about 2,300 mg |
| Soy sauce, 1 tablespoon | about 900 mg |
| Regular chicken stock, 1 cup | about 800 to 900 mg |
| Canned beans, half cup, not drained | about 300 to 400 mg |
| Cheddar cheese, 30 g | about 180 mg |
| Slice of bread | about 130 to 200 mg |
If you rinse and drain canned beans or vegetables, sodium falls noticeably, though the exact reduction depends on the product.
A worked example: tomato pasta
A pasta dish uses 1 teaspoon of salt in the cooking water, of which only part is absorbed, 1 jar of sauce with 1,200 mg, 40 g of Parmesan with about 600 mg, and 250 g of dry pasta with a negligible amount. If you count about 600 mg from the cooking water and 1,800 mg from the sauce and cheese, the total is 2,400 mg. Divided across 4 servings, each serving has about 600 mg of sodium, or 1.5 g of salt.
Skipping the extra salt in the water and choosing a lower-sodium sauce could cut the total in half. You can check different versions by entering the new totals.
Reference values and personal needs
The percent Daily Value for sodium on United States food labels is based on 2,300 mg per day. The World Health Organization recommends that adults consume less than 2 g of sodium, equal to 5 g of salt, per day. Many people eat well above those amounts, mostly from processed and restaurant food.
Sodium needs differ. People with high blood pressure, kidney disease, heart failure or those taking certain medications may be given individual limits, and people who sweat heavily may need more. This calculator is not medical advice. If you have a medical reason to watch sodium, follow your clinician’s instructions.
Ways to lower sodium without losing flavor
- Choose reduced-sodium stock, soy sauce and canned goods, and check the labels.
- Rinse canned beans, chickpeas and vegetables.
- Build flavor with garlic, onion, herbs, spices, citrus zest, vinegar and toasted seeds.
- Add salt toward the end of cooking and taste first.
- Use smaller amounts of strong salty ingredients such as cheese, olives, anchovies and cured meats.
- Cook from scratch more often, then use this calculator to compare versions.
Common mistakes
Mixing up sodium and salt is the most frequent error. A label that says 1 g of salt does not mean 1,000 mg of sodium; it is about 400 mg. Another mistake is counting all the salt in boiling water when most of it is discarded. A third is forgetting sodium in baking powder, baking soda and processed ingredients. Aim for a realistic estimate and apply the same method each time.
Sodium in restaurant, packaged and homemade food
Cooking at home generally gives you more control over sodium than eating packaged or restaurant meals, where salt is used for flavor, preservation and texture. Because processed food supplies a large share of sodium in many diets, replacing even a few packaged items with homemade versions can lower the total noticeably. This calculator makes that comparison concrete. Enter the sodium on the label of a packaged meal, then calculate your own version and compare the per-serving results.
It also helps when you adapt a recipe for a family with different needs. Run the calculation for the full-flavor version, then try a version with reduced-sodium stock and unsalted canned goods. Keeping both numbers lets you see exactly how much each choice contributes, rather than relying on a vague sense that something is saltier or lighter.
Reading sodium on labels
Check the serving size first. Many packages contain two or more servings, and the sodium per serving on the front applies to only one of them. Look for the milligram value in the nutrition facts panel rather than judging by taste, because strongly seasoned foods can be lower in sodium than bland foods such as bread. If the label lists salt instead of sodium, multiply the salt grams by 400 to get an approximate sodium figure in milligrams. For example, 1.5 g of salt is about 600 mg of sodium.
Frequently asked questions
How do I convert salt to sodium?
Divide grams of salt by 2.5 to get grams of sodium, or multiply sodium by 2.5 to get salt.
Does the calculator include salt added at the table?
Only if you include it in the recipe total. Many people add some at the table, so consider your habits.
How should I count salt in pasta water?
Count the portion you expect to be absorbed. Many cooks use a fraction of the salt added, and the exact share varies.
Is potassium counted?
No. It reports sodium only.
What counts as low sodium on a label?
Definitions vary by country. In the United States, a low sodium claim generally refers to 140 mg or less per serving. Check current local rules.
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Nutrition information note
This tool provides general food information and estimates only. It is not medical advice and does not replace guidance from a registered dietitian or qualified healthcare professional, especially if you manage a health condition, are pregnant, or have specific dietary needs. Food labels, ingredient brands and cooking methods all affect real nutrient values.