Track daily sodium intake.
Sodium and salt are different quantities and confusing them is the commonest error in tracking intake: salt is sodium chloride, and only about 40 percent of its mass is sodium, so 1 g of sodium equals 2.5 g of salt. Roughly three quarters of sodium in a typical diet comes from processed and restaurant food rather than the salt cellar, which is why estimating per meal is more accurate than counting shakes of salt.
Sodium and salt equivalence
Daily sodium mg = meals x sodium per meal + snack sodium; salt g = sodium mg x 2.5 / 1000
These figures are population-average estimates for general planning only and are not medical or dietetic advice. Individual energy and nutrient needs vary widely with body composition, activity, medication and health status. Consult a qualified health professional or registered dietitian before making significant changes to what you eat, and especially if you are pregnant or breastfeeding, are under 18, or have a medical condition or a history of disordered eating.
The WHO recommends under 2000 mg of sodium (5 g of salt) a day and US dietary guidelines use 2300 mg. People with hypertension are often advised to aim lower, around 1500 mg, on individual medical advice.
A home-cooked meal from fresh ingredients is typically 300-600 mg, a supermarket ready meal 800-1500 mg, and a restaurant or takeaway main often 1200-2500 mg. Bread, cheese, processed meat and sauces are the largest hidden contributors.
Because labels differ by region — UK and EU labels usually state salt, US and Canadian labels state sodium. Having both lets you compare a product from either system without converting by hand.