Sodium Intake Calculator

Log foods across a typical day to estimate your sodium intake and compare it to general low-sodium and DASH-style targets.

Last updated: 2026-07-09

Most Americans consume far more sodium than recommended — largely from packaged foods, restaurant meals, and condiments. High sodium raises blood pressure and can increase urinary calcium, a known kidney stone risk factor.

Enter how many servings of each item you had in a typical day to estimate total sodium.

Estimate Your Daily Sodium

Bread (1 slice)
~150 mg per serving
Cheese (1 slice)
~180 mg per serving
Deli meat (2 oz)
~500 mg per serving
Canned soup (1 cup)
~700 mg per serving
Pizza (1 slice)
~600 mg per serving
Frozen meal
~900 mg per serving
Chips (1 oz)
~170 mg per serving
Soy sauce (1 tbsp)
~900 mg per serving
Restaurant entrée
~1500 mg per serving
Fast food burger
~950 mg per serving
Salted nuts (1 oz)
~90 mg per serving
Olives (5)
~220 mg per serving
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Frequently Asked Questions

What is the daily sodium target for adults?+
The FDA suggests staying under 2,300 mg of sodium per day for healthy adults. Many with high blood pressure or kidney concerns aim closer to 1,500 mg.
Does this include salt I add at the table?+
It does not — the estimates are for the food items listed. Table salt (~2,300 mg per teaspoon) adds up quickly and should be counted separately.
Why is restaurant food so high?+
Restaurants often use salt for flavor, texture, and preservation. A single entrée can exceed a full day of sodium.
Can low sodium help kidney stones?+
Lower sodium reduces urinary calcium losses, which can help lower the risk of calcium-based stones. Talk with your clinician about your target.

Medical Disclaimer

This article is for educational and informational purposes only. It is not intended as medical advice, diagnosis, or treatment. Always consult your physician, registered dietitian, or other qualified healthcare provider with any questions you may have regarding a medical condition or dietary changes.

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