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On a U.S. Nutrition Facts label, start with Sodium: its amount is listed in milligrams (mg) for one stated serving, alongside a percent Daily Value (%DV) based on 2,300 mg of sodium per day. Check the serving size before judging the number, then multiply the sodium by every serving you actually eat. As a quick guide, the U.S. Food and Drug Administration (FDA) considers 5% DV or less low and 20% DV or more high per serving.
Sodium and salt are related but not identical. Salt is sodium chloride; sodium is only one part of that compound. If you encounter a label that gives salt rather than sodium, you can make an approximate mass conversion, but that calculation is separate from the U.S. %DV system. The thresholds in this guide are identified by jurisdiction: FDA figures are U.S. guidance, while the salt-per-100-gram traffic-light values are from the U.K. National Health Service (NHS).
What the sodium line actually tells you
Sodium is measured, not “salt”
The Nutrition Facts panel measures sodium, an electrolyte naturally present in salt and many other ingredients. Table salt is sodium chloride, a compound made of sodium and chloride. Because sodium is only part of the compound, a gram of salt weighs more than a gram of sodium. This is why a U.S. panel can list sodium even when the ingredient list or package wording talks about salt.
For U.S. packaged foods, the sodium line appears in milligrams (mg). The number is tied to the serving size printed near the top of the panel, not automatically to the entire package. The FDA’s label guide explains how to use both the serving information and %DV: How to Understand and Use the Nutrition Facts Label.
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The 2,300-milligram Daily Value
The %DV uses a reference of 2,300 mg sodium per day for people eating a 2,000-calorie diet. That reference is a labeling standard, not a personalized prescription. For example, a food showing 460 mg sodium and 20% DV is using 460 ÷ 2,300 = 0.20. The percentage helps you judge the contribution of one serving within the reference day; it does not tell you how much sodium you personally need.
Use the Daily Value consistently when comparing U.S. products. A label showing 10% DV is making the same percentage comparison whether the food is a soup, snack, sauce or frozen meal. It does not mean that 10% is an ideal amount for every person or every meal. Someone following a clinician-directed limit should compare the food with that individualized target instead.
A five-step method for any U.S. label
- Find “Sodium.” On the Nutrition Facts panel, locate the sodium row and note both the milligrams and %DV.
- Read the serving size first. Confirm the unit (for example, pieces, cups or grams) and the number of servings per container. Every sodium value on that panel applies to one listed serving unless the package presents a separate, clearly identified amount.
- Use %DV as a screening tool. The FDA’s general guide is 5% DV or less per serving for a low contribution and 20% DV or more for a high contribution. Values between those points are neither automatically “good” nor “bad”; they show a middle contribution.
- Scale for the portion you eat. Multiply the listed sodium and %DV by the number of servings consumed. Two servings of a food labeled 300 mg (13% DV) provide 600 mg and 26% DV before you count anything else eaten that day. FDA sodium guidance emphasizes this portion calculation: Sodium in Your Diet.
- Compare equivalent amounts. If two packages use different serving sizes, do not compare their headline numbers directly. Recalculate both for the same amount of food, such as 100 g, or for the portion you realistically eat.
A useful habit is to write the arithmetic beside the package while shopping: sodium per serving × servings eaten. Doing that prevents a large container from looking “low” simply because the manufacturer lists a small serving.
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How serving size changes the answer
Serving size is the most common source of an incorrect sodium comparison. Imagine two illustrative labels:
| Illustrative product | Serving listed | Sodium per serving | %DV per serving | Amount if you eat two servings |
|---|---|---|---|---|
| A | 1 cup | 300 mg | 13% | 600 mg; 26% DV |
| B | 1/2 cup | 200 mg | 9% | 400 mg; 18% DV |
Product B appears lower if you glance only at the panel, but the comparison changes when both are expressed as 1 cup: B would provide about 400 mg per cup, while A provides 300 mg per cup. These numbers are an illustration of the method, not measurements of named products. When package portions differ, write down the common amount first and then scale each label to that amount.
If the package contains four listed servings and you eat three, multiply the sodium and %DV by three, not four. If you eat half a serving, halve the listed amount. The label’s serving is a reference unit for calculation; it does not dictate how much you must eat.
Comparing products fairly
Align the serving basis
For a quick shopping decision, compare products that define a similar serving. If serving sizes are materially different, convert to a common weight or volume. A per-100-gram comparison is especially useful for foods sold in different package sizes or with different suggested portions.
To normalize by weight, divide the sodium listed by the serving weight, then multiply by 100. For example, a label with 240 mg sodium in a 60 g serving works out to 400 mg per 100 g (240 ÷ 60 × 100). Apply the same calculation to the other product before choosing. This keeps a 30 g snack serving from being compared unfairly with a 60 g serving.
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Read both milligrams and %DV
Milligrams tell you the absolute sodium in the portion; %DV shows how large that amount is relative to the 2,300-mg labeling reference. Keep both in view. A product can have a modest-looking milligram figure because its serving is unusually small, while another can show a larger milligram number but a lower amount per 100 g because its serving is larger.
Account for what you actually finish
After normalizing the serving basis, multiply by the portion you will eat. A “single-serve” habit is not guaranteed by the package shape: if a container lists two servings and you eat the whole container, count both servings. The FDA advises using the serving information this way when tracking sodium intake.
Sodium-to-salt conversion
The approximate formula
NHS food-label guidance gives a practical conversion for readers who need to translate between the two terms: salt in grams ≈ sodium in grams × 2.5. To reverse it, divide salt in grams by 2.5 to estimate sodium in grams. Keep the units consistent before calculating. The NHS explanation is available at How to read food labels.
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| Sodium shown | Approximate salt equivalent | Calculation |
|---|---|---|
| 0.1 g sodium (100 mg) | 0.25 g salt | 0.1 × 2.5 |
| 0.4 g sodium (400 mg) | 1.0 g salt | 0.4 × 2.5 |
| 1.0 g sodium (1,000 mg) | 2.5 g salt | 1.0 × 2.5 |
The relationship is approximate because it converts the mass of sodium to the mass of sodium chloride; it is not a laboratory analysis of every food’s ingredients. Most importantly, it does not convert directly to U.S. %DV. To calculate %DV on a U.S. label, divide milligrams of sodium by 2,300 mg and multiply by 100. Use the salt conversion only when you need a salt-mass estimate.
Convert units before doing either calculation. For instance, 400 mg sodium is 0.4 g sodium, which is approximately 1 g salt. Multiplying 400 by 2.5 without first converting to grams would produce a meaningless result. Likewise, a salt value in grams must be divided by 2.5 to obtain sodium grams, then multiplied by 1,000 if you need milligrams.
U.S. guidance versus U.K. label thresholds
Label conventions and reference values vary by jurisdiction. Do not apply one country’s color bands or limits as if they were the other country’s law.
| Jurisdiction and measure | Low | High | How to use it |
|---|---|---|---|
| United States: sodium per serving | 5% DV or less | 20% DV or more | Use the %DV on the Nutrition Facts panel; the reference is 2,300 mg sodium per day. |
| United Kingdom: salt per 100 g | 0.3 g salt or less (or 0.1 g sodium) | More than 1.5 g salt (or 0.6 g sodium) | These are NHS per-100-gram label thresholds, not FDA rules. |
The NHS values are designed for the U.K. traffic-light approach and are expressed per 100 g, so they can be compared across products with different portions. A U.S. package may not display salt or use those bands at all. If you are reading a U.K. label, use the salt and sodium columns provided; if you are reading a U.S. label, use the sodium milligrams and %DV.
Notice that the U.K. figures describe the food’s concentration per 100 g, while the U.S. figures describe a serving’s contribution to a daily reference. A product can therefore receive different practical interpretations under the two systems without either label being incorrect. Identify the country and the unit before applying a threshold.
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What the daily limit means in practice
FDA consumer guidance says adults should limit sodium to less than 2,300 mg per day in the U.S. context. The same FDA page reports that more than 70% of dietary sodium comes from packaged and prepared foods, rather than salt added at the table: Sodium in Your Diet. That is why reading labels on breads, sauces, soups, snacks, deli foods, frozen meals and restaurant-style packaged items can make a larger difference than judging the salt shaker alone.
Think of 2,300 mg as a daily budget for the label-reading exercise. If breakfast contributes 600 mg, lunch 800 mg and dinner 700 mg, you have already reached 2,100 mg before snacks or condiments. The arithmetic is straightforward, but your actual target may differ if a clinician has prescribed a lower limit or if another national guideline applies.
Use the number to spot cumulative contributions, not to label one food as healthy or unhealthy. Several foods that each provide 10% DV can together use a substantial share of the reference day. Conversely, a 20% DV item may fit occasionally if the rest of the day is planned accordingly. Portion, frequency and the rest of the diet all matter.
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Words such as “sodium-free,” “low sodium” and “reduced sodium” are regulated claims, but they do not all mean the same thing. The FDA’s Nutrition Labeling and Education Act (NLEA) Requirements—Attachment 1 lists the criteria and conditions for these statements.
“Low sodium” is a defined threshold
The attachment identifies 140 mg or less sodium per reference amount for a low-sodium claim, subject to additional conditions that can apply to a product and its serving presentation. Treat that figure as a claim criterion, not as a universal daily target. Always verify the actual sodium line and serving size.
“Reduced sodium” is relative
Reduced-sodium wording describes a reduction from a reference food. It does not automatically mean the food meets the “low sodium” threshold. A product can be reduced relative to its original or reference version and still contribute a substantial amount of sodium. Use the numeric milligrams and %DV to compare it with alternatives.
Claims do not replace the panel
Front-of-package language is useful for screening, but the Nutrition Facts panel tells you the amount per serving and the serving basis. If a claim and the numbers seem to point in different directions, rely on the panel for your portion calculation and consult the claim definition for the exact legal meaning. A claim also does not remove the need to check how many servings you will consume.
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Mistake: treating one package as one serving
Correction: read “servings per container,” then multiply sodium and %DV by the number of servings consumed.
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Mistake: comparing unequal portions
Correction: convert both products to the same weight, volume or edible portion before deciding which is lower.
Mistake: confusing salt grams with sodium milligrams
Correction: convert units first. For example, 0.4 g sodium equals 400 mg sodium and approximately 1 g salt; neither number is itself a U.S. %DV.
Mistake: assuming “reduced” means “low”
Correction: check the milligrams and %DV, then review the FDA claim criteria rather than relying on the adjective.
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Mistake: applying U.K. thresholds to a U.S. label
Correction: use 5%/20% DV guidance for the U.S. panel and reserve the NHS 0.3-g/1.5-g-per-100-g bands for U.K. labeling.
Mistake: treating %DV as personal medical advice
Correction: use %DV as a standardized comparison tool. If your clinician has set a sodium limit for hypertension, kidney disease, heart failure or another condition, follow that individualized instruction.
Mistake: looking only at a front claim
Correction: turn the package over, confirm serving size, read sodium in milligrams and calculate the amount in the portion you will actually eat.
Independent reader supportYour contribution helps us test, update, and keep practical guides available for everyone.Practical ways to lower sodium after reading the label
Once you identify the largest contributors, change the products or portions that matter most rather than trying to eliminate every source at once. FDA consumer guidance suggests gradually cutting back and using no-salt seasoning blends, herbs and spices for flavor: Eating Too Much Salt? Ways to Cut Back…Gradually.
- Choose the lower-sodium option after aligning serving sizes or comparing per 100 g.
- Use less of a high-sodium sauce, dressing, seasoning packet or cured topping; recalculate the portion you actually use.
- Build meals around foods with little or no Nutrition Facts sodium, then add flavor with herbs, spices, citrus, garlic or a no-salt blend.
- Make changes gradually so your taste preferences can adapt, as FDA suggests.
- Keep a short tally for a day: record the sodium from each serving, then add the totals. This shows which packaged or prepared foods account for the largest shares.
- Do not assume a salt substitute is appropriate for you; ask a health professional if you have a medical condition or take medicines that affect potassium or fluid balance.
When to seek individualized advice
This guide explains label arithmetic, not treatment. Sodium needs and safe limits can depend on age, health conditions, medications, pregnancy and the dietary plan prescribed by a clinician. If you have been given a specific sodium target, compare each food with that target rather than substituting the general 2,300-mg labeling reference. A registered dietitian can also help translate mixed U.S. and international labels into the units used in your care plan.
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Frequently asked questions
Frequently Asked Questions
Is sodium the same thing as salt?
No. Salt is sodium chloride, while sodium is one component of that compound. U.S. Nutrition Facts panels generally list sodium in milligrams, not total salt. For an approximate mass conversion, multiply sodium in grams by 2.5 to estimate salt in grams.
How do I calculate sodium for the whole package?
Multiply the sodium per serving by the number of servings you eat. If a package has three servings and you finish it, multiply both the milligrams and the %DV by three.
What does 20% DV sodium mean?
It means one listed serving provides 20% of the U.S. labeling Daily Value of 2,300 mg sodium. FDA guidance treats 20% DV or more as generally high per serving; it is not a personalized medical limit.
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1Repair Windows errors before they cause bigger problems2Fix the driver behind crashes, sound loss and screen glitches3Clear out junk files and repair common Windows errorsShould I compare milligrams or %DV?
Use both. Milligrams show the absolute amount in the portion, while %DV puts that amount against the 2,300-mg reference. First align serving sizes or compare the same weight, then examine both figures.
What is the difference between low-sodium and reduced-sodium?
A low-sodium claim has a defined FDA criterion, including 140 mg or less per reference amount subject to additional conditions. Reduced sodium means the product is lower than a reference food; it can still contain more sodium than a product that qualifies as low sodium.
Can I use U.K. salt traffic-light values on a U.S. label?
No. The NHS values are U.K. guidance expressed per 100 g: 0.3 g salt or less is low and more than 1.5 g is high (equivalent sodium values are 0.1 g and 0.6 g). U.S. labels use sodium per serving and %DV.
How do I convert milligrams of sodium to grams of salt?
Convert milligrams to grams by dividing by 1,000, then multiply by 2.5. Thus 400 mg sodium equals 0.4 g sodium and approximately 1 g salt. This conversion does not produce a U.S. %DV.
What if my clinician gave me a sodium limit below 2,300 mg?
Follow the individualized limit. The 2,300-mg figure is the U.S. labeling reference, not a prescription for every person. Use the label’s milligrams and your clinician’s target when planning portions.
The Bottom Line
For a U.S. label, read the serving size first, find sodium in milligrams and %DV, and multiply by the servings you actually eat. Use 5% DV or less as generally low and 20% DV or more as generally high, while remembering that 2,300 mg is a labeling reference. Compare equal portions, treat “reduced sodium” as a relative claim, and keep U.S. sodium guidance separate from U.K. salt-per-100-gram thresholds. If you need salt mass, sodium in grams × 2.5 is an approximate conversion—not a substitute for %DV or individualized medical advice.
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