How Much Sodium Should I Eat Per Day?

Americans consume far too much sodium — on average, over 3,300 milligrams daily. The American Heart Association recommends no more than 2,300 mg a day and optimal goal of no more than 1,500 mg a day for most adults.  

For most people, cutting back by 1,000 mg a day can improve blood pressure and heart health.  

Keep in mind that more than 70% of the sodium Americans eat comes from packaged, prepared and restaurant foods — not the salt shaker.

Most of us probably underestimate how much sodium we eat. Limiting sodium in our diet is part of an overall healthy eating pattern.

How can I tell how much sodium I’m eating?  

Look at the Nutrition Facts label on the side or back of a food package to find the amount of sodium in one serving. The Nutrition Facts label lists the number of servings in the package at top, as well as the nutritional content of the food per serving below.

A list of all ingredients in the food appears separately on the package. Check this list for words such as “sodium,” “salt” and “soda.” The total sodium shown on the Nutrition Facts label includes the sodium from salt and any other sodium-containing ingredient in the product. For example, this includes preservatives or flavorings such as sodium nitrate, sodium citrate, monosodium glutamate (MSG) or sodium benzoate.

Note the serving size on the Nutrition Facts label. If your portion size equals two servings of a product, you’re actually eating twice the sodium listed.

Sodium-related terms you may see on food packages: 

• Salt/sodium-free — Less than 5 mg of sodium per serving
• Very low sodium — 35 mg or less per serving
• Low sodium — 140 mg or less per serving
• Reduced sodium — At least 25% less sodium per serving than the item’s usual sodium level
• Light in sodium or lightly salted — At least 50% less sodium than the regular product
• No salt added or unsalted — No salt is added during processing, but these products may not be salt/sodium-free unless stated

Remember: Sodium levels vary in the same foods depending on the brand or restaurant. Keeping a daily tally of how much sodium you consume can help you make better choices.  

Can you eat too little sodium?

It’s unlikely that you’re not getting enough sodium in your diet. And there’s no reliable evidence that eating less than 1,500 mg per day is a risk for most people. 

The body needs only a small amount of sodium (less than 500 mg per day) to function properly. That’s a smidgen — the amount in less than 1/4 teaspoon. Very few people come close to eating less. Plus, healthy kidneys are great at retaining the sodium that your body needs.

The guideline to reduce to 1,500 mg of sodium daily may not apply to people who lose big amounts of sodium in sweat. These include competitive athletes and workers exposed to major heat stress, such as foundry workers and firefighters. 

The guideline also doesn’t apply to people directed otherwise by their health care team. If you have medical conditions or other special dietary needs or restrictions, check with your health care team.

Use the Sodium Tracker

Our sodium tracker (PDF) is an easy way to keep tabs on how much sodium you’re getting in your diet. Just jot down what you eat — that blueberry muffin for breakfast and last night’s spaghetti and garlic bread — and the amount of sodium each food contains. 

At the end of the day add up the total amount of sodium you consumed. This exercise can help you make better choices if needed. Sometimes a small change can bring big results when it comes to your health! 

The American Heart Association has lots of resources to help you stay on track.