Sodium: the 2,300 mg Limit and Where It Hides

Most Americans eat more sodium than recommended, and most of it doesn't come from the salt shaker. This guide explains the 2,300 mg daily limit, why health agencies focus on sodium, which foods contribute the most, and how to use the Nutrition Facts label to cut back without giving up flavor.

Sodium vs salt

Sodium is a mineral. Table salt is sodium chloride, and it's about 40% sodium by weight. One teaspoon of table salt contains roughly 2,300 mg of sodium, which is the entire daily limit for most adults. The Nutrition Facts label lists sodium, not salt, so that's the number to watch.

Sodium also appears in many food additives, such as monosodium glutamate (MSG), sodium bicarbonate (baking soda), sodium nitrite, sodium benzoate, and sodium phosphates. These all count toward the sodium number on the label.

The 2,300 mg limit and why it matters

Where the limit comes from

The Dietary Guidelines for Americans, in both the 2020–2025 edition and the current 2025–2030 edition, recommend that people 14 and older limit sodium to less than 2,300 mg per day, with lower limits for younger children. This matches the FDA's Daily Value for sodium, which is 2,300 mg. The number is based on a 2019 report from the National Academies of Sciences, Engineering, and Medicine, which set 2,300 mg as the level above which reducing intake is expected to lower chronic disease risk.

According to the FDA, Americans eat an average of about 3,400 mg of sodium a day. The CDC reports that most Americans exceed the recommended limit.

Why sodium matters

According to the CDC and the American Heart Association, eating too much sodium can raise blood pressure in many people, and high blood pressure is a major risk factor for heart disease and stroke. Clinical trials have shown that lowering sodium intake lowers blood pressure, with larger effects in people who already have high blood pressure.

People respond differently to sodium, and researchers still debate some questions, such as the ideal intake for people who already eat moderate amounts. But the major US health agencies agree that most Americans would benefit from eating less.

Where sodium hides

Packaged and restaurant foods

According to the FDA and CDC, more than 70% of the sodium Americans eat comes from packaged, prepared, and restaurant foods. Only a small share comes from salt added at the table or during home cooking. That's why reading labels makes such a big difference.

The top sources

The American Heart Association's "Salty Six" campaign highlights common foods that add a lot of sodium to the American diet:

• Breads and rolls
• Pizza
• Sandwiches
• Cold cuts and cured meats
• Soups
• Burritos and tacos

Some of these, like bread, aren't very salty per slice. They add up because people eat them often. Others, like canned soup or deli meat, can pack a large share of the daily limit into one serving.

Foods that don't taste salty

Sodium does jobs besides flavor. It helps preserve food, controls texture, and helps dough rise. Breakfast cereals, cottage cheese, flavored rice mixes, salad dressings, and even some sweet baked goods can contain more sodium than you'd expect. Taste isn't a reliable guide; the label is.

Reading sodium on the label

Use the %DV

The FDA's rule of thumb is that 5% DV or less (115 mg or less) per serving is low, and 20% DV or more (460 mg or more) per serving is high. A frozen meal with 1,000 mg of sodium provides about 43% DV in a single serving.

Know the claims

Front-of-package sodium claims are defined in FDA regulations at 21 CFR 101.61:

• Sodium free: less than 5 mg per serving
• Very low sodium: 35 mg or less per serving
• Low sodium: 140 mg or less per serving
• Reduced sodium: at least 25% less sodium than the regular product
• Light in sodium: at least 50% less sodium than the regular product (with other conditions)
• No salt added / unsalted: no salt added during processing; if the food isn't sodium free, the label must say so

Watch out for "reduced sodium." A reduced-sodium soup can still be high in sodium if the original version was very salty.

Industry-wide reduction efforts

In 2021 the FDA issued voluntary guidance with sodium reduction targets for many categories of packaged and restaurant foods, aiming to lower average US intake over time. In 2024 it issued draft guidance with a second, lower set of voluntary targets. These are goals for manufacturers, not legal limits, so sodium levels still vary widely between similar products. Comparing brands remains one of the best tools you have.

Practical ways to cut back

• Compare similar products. Sodium in the same type of food can differ by hundreds of milligrams between brands.
• Check the serving size. Many soups and frozen meals list two servings per container.
• Rinse canned beans and vegetables. Draining and rinsing can remove some of the sodium.
• Choose fresh or plain frozen vegetables over versions with sauces or seasonings.
• Season with herbs, spices, citrus, and vinegar instead of salt.
• Eat more potassium-rich foods like fruits, vegetables, beans, and dairy, as the Dietary Guidelines recommend; potassium helps balance sodium's effect on blood pressure.

Taste preferences adjust over time. Many people find that after a few weeks of eating less sodium, very salty foods start to taste too salty.

How to use this on myfoodfact.com

Sodium is one of the easiest nutrients to compare on myfoodfact.com:

• Browse lower-sodium products (under 400 mg per 100 g); for the FDA "low sodium" claim, check the package for 140 mg or less per serving.
• See the saltiest products in each category in products ranked by sodium, a quick way to find swaps.
• Refresh the basics with our guide to %DV and the 5/20 rule.

The bottom line

The Dietary Guidelines recommend less than 2,300 mg of sodium a day, and the average American eats well above that, mostly from packaged and restaurant foods. You don't have to eliminate salt. Reading the sodium line, using the 5/20 rule, and swapping a few high-sodium staples for lower-sodium versions can bring your intake down a long way.

This guide is for general information and is not medical advice. If you have high blood pressure, kidney disease, or heart failure, follow the sodium guidance from your health care team.