Key takeaways:
For most healthy adults, the recommended sodium limit is 2,300 mg per day or less. Some health experts and organizations recommend even lower limits in order to avoid certain health risks.
Most adults in the U.S. eat more sodium than recommended. Packaged foods and restaurant meals are a big reason why.
Following a lower-sodium diet doesn’t mean giving up flavor. Simple changes — like using herbs and spices instead of salt, eating fewer ultra-processed foods, and reading Nutrition Facts labels — can help you lower your sodium intake.
You’ve probably heard that eating too much sodium isn’t good for your health. Still, an estimated 9 out of 10 adults in the U.S. consume more sodium than recommended. So, how much sodium per day should you actually be getting? And how much sodium is too much?
Recommendations vary by health organization. We’ll review the specific guidance around daily sodium intake, how to know if you’re getting too much, and easy ways to cut back without giving up your favorite foods.
How much sodium per day should you get?
According to the Dietary Guidelines for Americans, healthy adults should aim for no more than 2,300 mg of sodium per day. But many health experts and major health organizations think this is still too much. They recommend lower limits in order to steer clear of health risks:
The World Health Organization recommends less than 2,000 mg per day.
The American Heart Association recommends an optimal goal of 1,500 mg per day for adults.
People with certain medical conditions, like heart failure or kidney disease, may need to aim for even lower amounts of sodium per day. But these recommendations are often based on a person’s individual needs and should be discussed with their healthcare team.
Your body needs some sodium to function properly. Sodium helps maintain fluid balance, supports normal nerve and muscle function, and helps move nutrients into your cells.
But getting too much sodium can be harmful. A high-sodium diet can raise your blood pressure, which can increase your risk of heart disease and stroke. It can also increase your risk for kidney disease and other health problems.
How can you tell how much sodium you’re consuming?
The easiest way to track your sodium intake is to check the Nutrition Facts label on packaged foods. The label lists sodium in milligrams (mg) and as a percentage of the Daily Value (% DV). You can use the % DV to compare foods and help keep your total daily sodium intake at or below 100% DV.
As a general guide:
Foods with 5% DV or less of sodium per serving are considered low in sodium.
Foods with 20% DV or more per serving are considered high in sodium.
Of course, eating more than one serving of a food will increase the sodium content accordingly.
Is sodium the same as salt?
Sodium and salt are related, but they aren’t the same thing. Understanding the difference between sodium and salt is important for tracking your sodium intake.
Table salt is made up of sodium (a mineral) and chloride (an electrolyte). In 1 tsp of table salt, there’s about 2,400 mg of sodium. That’s more than the daily limits discussed above.
But table salt isn’t the only source of sodium in your diet. In fact, most sodium we eat comes from packaged and ultra-processed foods. These foods often have added sodium in the form of ingredients like:
Sodium benzoate: a common preservative
Sodium bicarbonate: also known as baking soda, it’s used in many baked goods
Sodium nitrite: a preservative used in processed meats to prevent bacterial growth
Some foods also naturally contain some sodium. Examples include milk, meat and poultry, and vegetables. But naturally occurring sodium contributes much less to your sodium intake than sodium found in packaged foods.
Foods that are high in sodium
Knowing which foods are high in sodium can help you keep track of your intake. Common high-sodium foods include:
Processed meats
Breads and other baked goods
Condiments like ketchup and soy sauce
Salty snack foods such as chips, crackers, popcorn, and pretzels
Frozen meals
Restaurant foods
Checking the Nutrition Facts label can help you compare foods and choose options with less sodium.
What happens if you eat too much sodium?
For most healthy people, an occasional high-sodium meal is okay. Long-term health risks happen when someone eats too much sodium on a regular basis.
Consistently getting too much sodium over the long term can increase your risk of:
High blood pressure (hypertension)
Heart disease
Kidney disease
Kidney stones
Osteoporosis
Stroke
Stomach cancer
What are the easiest ways to limit sodium?
You don’t have to give up flavor and your favorite foods to cut down on sodium. Small changes can make a big difference. You can reduce your sodium intake by:
Making easy food swaps: Replace high-sodium foods with lower-sodium options. For example, choose chicken breast instead of deli meat for your sandwich, or unsalted popcorn instead of potato chips for a snack.
Reading nutrition labels: Avoid foods with more than 20% DV of sodium. If you’re trying to follow a low-sodium diet, choose foods with 5% DV or less. Also, pay attention to the serving size.
Limiting ultra-processed foods: Even non-salty foods like breakfast cereals and cookies, may contain high levels of sodium.
Replacing salt with other flavors: Try seasoning your food with garlic, lemon zest, herbs, and spices instead of salt.
Rinsing canned food: Canned foods, such as beans, tuna, and vegetables, can contain added sodium. Draining and rinsing them removes some of the sodium. You can also usually find low-sodium or no-salt-added options.
Trying the DASH diet: The Dietary Approaches to Stop Hypertension (DASH) eating pattern emphasizes fruits, vegetables, whole grains, legumes, and other foods that are naturally lower in sodium. The diet can help support healthy blood pressure levels and other aspects of your health.
Frequently asked questions
Most people can benefit from eating less sodium because most U.S. adults consume more than the recommended daily amount. A low-sodium diet may be especially important for people with certain health conditions, such as high blood pressure or heart disease. It may also be important if you have liver failure or chronic kidney disease. Your care team can help you figure out how much sodium is right for you.
Drinking water won’t “cancel out” the effects of eating too much sodium or quickly lower the amount of sodium in your body. Instead, your kidneys help keep sodium and water levels balanced by removing extra water and sodium through urine. Staying hydrated can help your kidneys do their job. But keep in mind that drinking too much water can also be harmful. In very rare cases, drinking too much water can dilute the sodium in your bloodstream and cause low blood sodium (hyponatremia).
Most people can benefit from eating less sodium because most U.S. adults consume more than the recommended daily amount. A low-sodium diet may be especially important for people with certain health conditions, such as high blood pressure or heart disease. It may also be important if you have liver failure or chronic kidney disease. Your care team can help you figure out how much sodium is right for you.
Drinking water won’t “cancel out” the effects of eating too much sodium or quickly lower the amount of sodium in your body. Instead, your kidneys help keep sodium and water levels balanced by removing extra water and sodium through urine. Staying hydrated can help your kidneys do their job. But keep in mind that drinking too much water can also be harmful. In very rare cases, drinking too much water can dilute the sodium in your bloodstream and cause low blood sodium (hyponatremia).
The bottom line
Your body needs sodium to stay healthy, but many people consume more than they need. Most adults should aim for no more than 2,300 mg of sodium per day, and some health organizations recommend even lower limits. To help keep your sodium intake within the recommended range, it helps to read Nutrition Facts labels, limit packaged and ultra-processed foods, and rinse canned foods before eating them. A few simple changes can go a long way toward helping you meet your daily sodium goal.
Why trust our experts?
References
American Heart Association. (2025). How much sodium should I eat per day?
American Heart Association. (2025). Sodium sources: Where does all that sodium come from?
Haytowitz, D. B. (n.d.). Effect of draining and rinsing on the sodium and water soluble vitamin content of canned vegetables. The U.S. Department of Agriculture.
Jackson, S. L., et al. (2016). Prevalence of excess sodium intake in the United States - NHANES, 2009-2012. MMWR.
Office of Disease Prevention and Health Promotion. (2021). Cut down on sodium.
U.S. Food and Drug Administration. (2025). Sodium in your diet: Use the nutrition facts label and reduce your intake.
World Health Organization. (2026). Sodium reduction.
