From the Research
Table salt, or sodium chloride (NaCl), contains approximately 40% sodium by weight, meaning one gram of salt contains about 400 milligrams of sodium. This composition is crucial to understand when monitoring sodium intake for health reasons, as excessive sodium consumption can increase blood pressure and the risk of cardiovascular disease 1, 2. The remaining 60% of salt is chloride.
Sodium Content and Health Implications
When considering the health implications, it's essential to note that the Dietary Guidelines for Americans recommends limiting sodium consumption to less than 2,300 milligrams per day, which is equivalent to about one teaspoon of salt 1. However, more recent studies suggest that the risk of cardiovascular disease increases when sodium intakes exceed 5 g/day, and a population-level mean target of <5 g/day may be more appropriate for populations with high mean sodium intake 3.
Practical Considerations for Sodium Intake
For practical purposes, remembering the 40% sodium content in salt can help individuals better control their sodium consumption when cooking or seasoning food. It's also worth noting that other salt varieties, like sea salt or kosher salt, have similar sodium content by weight despite differences in crystal size and texture.
Key Points for Reducing Sodium Intake
- Reduce sodium intake to less than 2,300 milligrams per day, or the equivalent of about one teaspoon of salt.
- Be aware that the risk of cardiovascular disease may increase with sodium intakes exceeding 5 g/day.
- Consider a population-level mean target of <5 g/day for high sodium intake populations.
- Use the 40% sodium content in salt as a guideline for controlling sodium consumption.