The short version
- Adults are advised to keep sodium under 2,300 mg a day, about one teaspoon of table salt.
- Most sodium comes from packaged and restaurant foods, not the salt shaker.
- On the label, 5% Daily Value or less per serving is low; 20% or more is high.
Sodium is needed in small amounts, but too much is linked to high blood pressure. The Dietary Guidelines and the FDA set 2,300 mg a day as the limit for adults and teens.
Where it hides
The CDC notes most sodium people eat comes from processed and restaurant foods. Common sources include breads, deli meats, pizza, soups, sandwiches and savory snacks.
Cutting back
- Compare labels and pick the lower-sodium version.
- Use the 5/20 rule: 5% DV is low, 20% DV is high.
- Rinse canned beans and vegetables.
- Season with herbs, citrus, garlic or pepper.
Athletes and heavy sweaters
People who sweat heavily for long periods may lose more sodium. If you work long shifts in heat or train for hours, ask a clinician or registered dietitian about your needs.
Do this today
Check the sodium %DV on three foods you eat often. Circle any over 20%.
Questions people ask
How much salt is 2,300 mg of sodium?
About one teaspoon of table salt.
Is sea salt lower in sodium?
By weight, sea salt and table salt contain similar sodium.
Should I cut sodium if I have high blood pressure?
Follow your clinician’s advice; they may recommend a lower target.
Sources
- U.S. FDA. Sodium in Your Diet. Checked October 9, 2026.
- USDA and HHS. Dietary Guidelines for Americans. Checked October 9, 2026.
- CDC. About Sodium and Health (Jun 29, 2026). Checked October 9, 2026.
Education only. Not medical or dietary advice. If you have a health condition, are pregnant or breastfeeding, take medication, or are under 18, check with your clinician or a registered dietitian before changing your diet or taking supplements.
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