Are Salt and Sodium the Same Thing?

Many people know that there’s a connection between salt and sodium. But are they the same thing? 

Let’s take a look at the difference between salt and sodium. That way, you can better understand nutrition labels, manage your sodium intake, and make informed choices about your diet. 

Is sodium salt?

Sodium and salt aren’t the same thing, even though the words are sometimes used interchangeably. 

Sodium is an essential mineral that the body needs in small amounts. Sodium is necessary to maintain fluid balance and regulate blood pressure. 

Salt (also called table salt) refers to sodium chloride — which is about 40% sodium and 60% chloride. One teaspoon of table salt contains about 2,400 mg of sodium. 

In short: Sodium is a nutrient. Salt is a source of sodium.

Why does the sodium vs. salt difference matter for health?

Your body needs some sodium to stay healthy. That’s because sodium carries out many vital roles in the body, including:

• Balancing fluid inside and outside of each cell

• Regulating blood pressure

• Helping you absorb nutrients

• Supporting muscle and nerve function

But getting too much sodium is harmful for your health. In the short term, it can cause puffiness, increased thirst, and bloating. Over the long term, too much sodium is linked to high blood pressure, kidney issues, and increased risk of stroke.

Your primary care provider may suggest that you cut back on sodium if you have (or are at risk for) certain medical conditions, such as high blood pressure or kidney disease. That’s when it’s especially important to know how sodium and salt overlap, along with how they differ.

The main source of sodium in your diet is salt — specifically salt that’s added during food processing. But sodium comes from other sources too.

Foods high in sodium

Most of the sodium you consume comes from salt. But you don’t need to run and throw away your salt shaker. That’s because the salt you use in cooking or at the table isn’t actually a major contributor to your sodium intake. In fact, it accounts for just 11% of the sodium in the average person’s diet. 

The bulk of the sodium many people consume comes from high amounts of salt in packaged and processed foods, including restaurant and fast food meals. 

Foods that are high in sodium include:

• Processed meats such as sausage, hotdogs, and deli meat

• Pretzels, chips, and crackers

• Processed cheese 

• Condiments like soy sauce, BBQ sauce, and teriyaki sauce

• Pizza

• Tacos and burritos

• Pasta and rice dishes

• Soups

• Frozen meals

How much sodium per day is healthy?

Most people in the U.S. get too much sodium — over 3,300 mg per day. This is more than double some recommended amounts. 

Different health organizations have different guidelines around sodium intake: 

• The Dietary Guidelines for Americans recommends a daily maximum of 2,300 mg (about 1 tsp of salt). 

• The World Health Organization recommends a daily limit of 2,000 mg.

• The American Heart Association recommends an upper limit of 1,500 mg.

It’s important to note that the amount of salt you should get each day may depend on your health. People with certain conditions — like high blood pressure — may need to limit their intake.

Tips for cutting back on sodium

The following tips can help you cut back on sodium:

• Eat at home: Prepared and restaurant food is high in sodium, so try to dine out less and cook more. This gives you more control over how much salt you’re getting.

• Shop consciously: When you’re at the grocery store, try cutting back on salty processed foods like chips, pretzels, and deli meats. 

• Look for lower-sodium options: Look for words such as “sodium reduced,” “no salt added,” or “less salt.” Read packages and try to choose options with 20% daily value (DV) or less of sodium. 

• Lean into herbs: Add flavor to your meals with herbs, spices, and citrus. 

• Try salt alternatives: You can buy salt substitutes, like NuSalt, that use potassium chloride instead of sodium chloride. You can also try salt-free seasoning blends that use herbs, spices, and/or nutritional yeast. 

• Pay attention to condiments: Sodium can “hide” in salad dressing, mustard, soy sauce, fish sauce, and salsa. Choose lower-sodium versions when possible.

• Drain and rinse canned vegetables and beans: This reduces sodium content significantly. 

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Written by:

Cara Rosenbloom, RD

Cara Rosenbloom, RD, has been a registered dietitian for 22 years. She began her career working as a dietitian at Toronto's Hospital for Sick Children (SickKids).

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

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