Example Data Table
These examples show typical label values and their estimated salt equivalents.
| Food Label Sodium | Input Unit | Estimated Salt (NaCl) | Quick Note |
|---|---|---|---|
| 300 | mg | 0.75 g | Lightly salted snack portion. |
| 800 | mg | 2.00 g | Many instant meals land here. |
| 1.5 | g | 3.75 g | High sodium day from multiple foods. |
| 50 | mmol | 2.88 g | Useful for clinical nutrition tracking. |
Formula Used
Salt (NaCl) ≈ Sodium (Na) × 2.5
This calculator uses a common label conversion factor based on sodium’s share in salt. Reverse conversion uses Sodium ≈ Salt ÷ 2.5.
Note: Foods may contain sodium from other compounds, so this is an estimate for “salt equivalent.”
How to Use This Calculator
- Select whether you want Sodium → Salt or Salt → Sodium.
- Enter the amount from the nutrition label or your plan.
- Choose the input unit (mg, g, or mmol).
- Pick the output unit you prefer for the result.
- Optionally set a daily salt limit to see a percentage.
- Press Convert. Download CSV or PDF if needed.
FAQs
1) Why multiply sodium by 2.5?
Sodium is about 40% of table salt by weight, so salt equivalent is roughly sodium ÷ 0.4. That becomes about 2.5× for everyday label conversions.
2) Is “salt” the same as “sodium” on labels?
No. Labels often list sodium only, while some regions also show salt equivalent. This tool converts between sodium (Na) and salt (NaCl) estimates.
3) What does mmol mean here?
mmol is a chemical unit used in health settings. For sodium, 1 mmol is about 23 mg sodium. The calculator uses this relationship for conversion.
4) Can I convert salt to sodium for recipes?
Yes. Choose Salt → Sodium, enter the salt amount, then select your preferred output unit. This helps compare recipes with sodium-focused targets.
5) Why is this an estimate?
Sodium in food can come from additives like baking soda or preservatives, not only table salt. The salt equivalent is a helpful approximation, not a lab measurement.
6) What daily limit should I use?
Many guidance systems reference about 5 g salt per day, but needs vary by person and clinician advice. Set the limit that matches your plan or guidance.
7) What if my label shows “salt” already?
If your label lists salt, you can convert it to sodium for tracking. Select Salt → Sodium and enter the label value as shown.
8) Do the downloads include my inputs?
Yes. After you convert, CSV and PDF downloads include key inputs, results, and the factor used, so you can keep a simple record.
Disclaimer
This tool is for education and planning only. For medical conditions or sodium restrictions, follow guidance from a qualified clinician.