How Much Sodium Should You Have a Day?

Sodium is an essential nutrient, but how much sodium should you have a day? Discover the daily sodium intake for optimal health and a list of high-sodium foods to avoid.

What is sodium?

Sodium is a mineral, electrolyte, and an essential micronutrient, as it plays many critical roles in the human body. It is essential for bodily functions, and humans cannot survive without it; however, consuming excessive amounts can be detrimental to health.

Although the words “sodium” and “salt” are often used interchangeably, they are not the same thing. Salt is a crystal-like compound that is abundant in nature, known as sodium chloride (NaCl), while sodium (Na) is a component of salt.

Role of Sodium in the Body

Sodium plays several vital roles in the human body, including the ^{(1, 2)}:

• Maintenance of normal cellular homeostasis
• Regulation of fluid and electrolyte balance
• Regulation of blood pressure
• Regulation of extracellular fluid volume
• Regulation of nerve and muscle function
• Nutrient absorption and transport across cell membranes

How much sodium do we need per day?

The recommended daily intake of sodium is 2,300 mg per day for adults and children 14 years and older, which equates to roughly 1 teaspoon of table salt ⁽³⁾. For children under age 14, recommended limits are even lower.

The American Heart Association suggests consuming even less sodium, a recommended 1,500 mg per day, for individuals who have serious health conditions or are at greater risk for them based on age, family history, and/or lifestyle factors, such as smoking, poor nutrition, physical inactivity, and excessive alcohol use.

Certain individuals may benefit from an increased sodium intake or at least not restricting intake. These include athletes who engage in intense exercise for prolonged periods, particularly in hot conditions, or individuals with specific medical conditions ^{(4, 5)}.

Unfortunately, the average American consumes 3,400 mg of sodium per day, which puts them at greater risk for a wide range of serious health concerns ⁽⁶⁾.

Risks of Too Much Sodium

Consuming too much sodium can lead to high blood pressure, which is a major risk factor for heart disease and stroke. A high-sodium diet may put you at greater risk for ⁽⁷⁾:

• Enlarged heart muscle
• Headaches
• Kidney disease
• Osteoporosis
• Stroke
• Heart failure
• High blood pressure
• Kidney stones
• Stomach cancer

What foods contain sodium?

Both whole and processed foods contain sodium. Sodium is naturally found in many whole foods, including fruits, vegetables, dairy products, meat, and seafood, and added to minimally and ultra-processed foods, such as canned goods, deli meats, and salty snacks.

Most whole foods have a very low sodium content and are, therefore, often considered “sodium-free”. Generally speaking, the more processed a food is, the more sodium it contains, as it’s commonly added as a preservative to extend shelf life and enhance flavor.

Here is a comparison of the sodium content of a whole tomato, canned tomato paste, tomato ketchup, and condensed tomato soup ^{(8, 9, 10, 11)}:

Over 70% of sodium consumption in the standard American diet comes from commercially packaged and prepared foods, including those prepared at restaurants, rather than from added salt in home cooking or the salt shaker at the table ⁽⁶⁾.

The top sources of sodium in the American diet are ⁽¹²⁾:

1. Pizza
2. Breads, rolls, and buns
3. Cold cuts and cured meats
4. Soups
5. Burritos and tacos
6. Savory snacks (e.g., chips, crackers, popcorn)
7. Poultry (excluding nuggets and tenders)
8. Cheese (including cottage and ricotta)
9. Pasta mixed dishes (excluding macaroni and cheese)
10. Burgers
11. Meat mixed dishes
12. Cookies, brownies, and cakes
13. Bacon, frankfurters, and sausages (excluding sandwiches)
14. Canned vegetables (excluding white potatoes)
15. Chicken nuggets and tenders

In addition to everyday foods, sodium is added to condiments to enhance flavor, improve texture, and increase shelf life. Examples include ⁽¹³⁾:

• Dips
• Ketchup
• Soy sauce
• BBQ sauce
• Teriyaki sauce
• Cocktail sauce
• Worcestershire sauce
• Salad dressings
• Pre-made gravy

Guide to Sodium on Food Labels

Reading food labels is the best way to determine if a prepared or processed food product is high in sodium. The nutrition facts label on a food product indicates the sodium content in milligrams (mg) per serving and as a percentage of the Daily Value (%DV).

As a general guideline, 5% DV or less of sodium per serving is considered low, and 20% DV or more of sodium per serving is considered high.

In addition to the nutrition facts label, food manufacturers can add claims to the front of the package of foods and beverages. Common claims include “low sodium” and “reduced sodium”, and are defined as such ^{(14, 15)}:

The Bottom Line

Salt is a mineral, electrolyte, and essential nutrient. The daily value of sodium is 2,300 mg per day for adults and children 14 years and older. Limiting sodium, particularly from processed foods, can ensure you’re not consuming too much sodium, which can put you at risk for high blood pressure, heart disease, and stroke.