I am
Show me:
Show me:
heartfoundation.org.au|Helpline 13 11 12

Sodium and salt converter

Convert the sodium listed on food products into grams of salt or vice versa.

How much salt?

Australians are eating nearly double the recommended amount. 

We recommend adults eat less than 5g of salt (2000 mg of sodium) a day to reduce your risk of high blood pressure and lower the risk of heart disease. That equals about 1 teaspoon a day.  

If you have high blood pressure, we recommend you reduce your salt intake to 4g (1600 mg sodium) per day. 

How to use this tool

This calculator converts the sodium listed on food products into grams of salt or vice versa. 

The Nutrition Information Panel on a packaged food product in Australia has a ‘per serve’ column and a ‘’per 100g’ column. 

You can use the 'per 100g' column when comparing the salt contents of different foods and the ‘per serve’ column when trying to understand how much salt you have consumed

Healthy eating tip

While you need to watch the salt content of some foods, it’s important to look at the food as a whole rather than deciding on one nutrient alone. Don’t forget to check the energy (kJ), sugar and saturated fat content too to make sure you are making the best choice and try to base your diet around core foods like fruits, vegetables, grains, nuts and seeds that are naturally low in salt. 

More on this topic

Reading food labels

Reading food labels

Reading food labels

Nutrition information panels and ingredients lists are a good way of comparing similar foods so you can choose the healthiest option....

Heart Foundation recipes

Heart Foundation recipes

Heart Foundation recipes

Search all of our heart healthy recipes ...

Is salt bad for your heart?

Is salt bad for your heart?

Is salt bad for your heart?

Most Australians are eating more than the recommended amounts and this can cause health problems....

You might also be interested in

Cyril credits cardiac rehab for getting his life back

Cyril credits cardiac rehab for getting his life back

Cyril credits cardiac rehab for getting his life back

Cyril suffered a heart attack in 2015. Cardiac rehab helped get his life back on track. ...

What's your BMI?

What's your BMI?

What's your BMI?

Are you within a healthy weight range for your height?...

Cholesterol and triglycerides action plan

Cholesterol and triglycerides action plan

Key steps that can help you manage your cholesterol and triglyceride levels....

10 ways to get the right balance of fats 

10 ways to get the right balance of fats 

10 ways to get the right balance of fats 

Getting the right balance of fats in your diet can improve your heart health....

Heart Foundation recipes

Heart Foundation recipes

Heart Foundation recipes

Search all of our heart healthy recipes ...

Key healthy eating messages for heart attack recovery 

Key healthy eating messages for heart attack recovery 

Key healthy eating messages for heart attack recovery 

Eating healthy foods can help you recover and reduce your risk of more heart problems. ...

Five foods to help lower blood pressure

Five foods to help lower blood pressure

Five foods to help lower blood pressure

One the easiest steps you can take to prevent high blood pressure is choosing healthy foods....

Heart Age Calculator

Heart Age Calculator

Heart Age Calculator

Try our Heart Age Calculator to understand what contributes to your risk of heart disease....

Aboriginal heart health

Aboriginal heart health

Aboriginal heart health

Visit the St Vincents Hospital NSW and Heart Foundation Aboriginal heart health website for more information...

Heart Foundation recipes

Heart Foundation recipes

Heart Foundation recipes

Check out our recipe categories to find your next heart healthy meal....

Nutrition after a heart attack

Nutrition after a heart attack

Nutrition after a heart attack

Discover key information on heart-healthy eating and drinking....

Five ways to lower cholesterol

Five ways to lower cholesterol

Five ways to lower cholesterol

Lower your cholesterol, whether you're eating breakfast, lunch, dinner, dessert or even a snack....

Heart Healthy Dinner Plan

Heart Healthy Dinner Plan

Heart Healthy Dinner Plan

Sign up now and discover delicious, easy to follow dinner recipes. Plus shopping lists, tips and other helpful information to make healthy eating easy. ...

Are you at risk of heart disease?

Are you at risk of heart disease?

Are you at risk of heart disease?

There is no single cause for any one heart condition, but there are risk factors that increase your chance of developing one. ...

Kylie defied the heart attack stereotypes

Kylie defied the heart attack stereotypes

Kylie defied the heart attack stereotypes

Cardiac rehabilitation was a turning point for Kylie and essential to her heart failure recovery....

Nutrition action plan

Nutrition action plan

Blood pressure and your heart

Blood pressure and your heart

Blood pressure and your heart

Understand blood pressure and how it can impact your heart health....

New diet recommendations matter to your heart

New diet recommendations matter to your heart

New diet recommendations matter to your heart

Heart-healthy eating is not about one specific food or nutrient; it’s about regularly eating a variety of healthy foods over time....

Quit smoking action plan

Quit smoking action plan

Blood cholesterol

Blood cholesterol

Blood cholesterol

Keeping your blood cholesterol at a healthy level can help you reduce your risk of heart disease and other serious conditions. ...

Norm discovered he was at risk of a major heart attack just in the nick of time

Norm discovered he was at risk of a major heart attack just in the nick of time

Norm discovered he was at risk of a major heart attack just in the nick of time

Norm didn’t worry too much about his cholesterol problem – until an angiogram revealed he had an 80 per cent blockage in a major heart artery. ...

Dairy and your heart health

Dairy and your heart health

Dairy and your heart health

Not all dairy products are equal. Discover different types of dairy foods and their impact on heart health....

Should you be cooking with coconut oil?

Should you be cooking with coconut oil?

Should you be cooking with coconut oil?

25 June 2018...

Diabetes and heart disease

Diabetes and heart disease

Diabetes and heart disease

Diabetes is an ongoing health condition where your body’s usual ways of controlling your blood sugar, or blood glucose levels, don’t work properly. ...

Sorting fat from fiction

Sorting fat from fiction

Sorting fat from fiction

It seems when healthy eating is the subject, everyone wants to talk about fat. It can be a confusing and polarising topic....

Know your risk: Family history and heart disease 

Know your risk: Family history and heart disease 

Know your risk: Family history and heart disease 

A family history of heart disease could mean you are at greater risk....

Spring back to heart-healthy eating with these delicious tips

Spring back to heart-healthy eating with these delicious tips

Spring back to heart-healthy eating with these delicious tips

With spring sprung, now is the time to get back to heart-healthy eating. ...

Fats, oils and heart health

Fats, oils and heart health

Fats, oils and heart health

Get the right balance of healthy fats in your diet ...

Why are you playing this game? It’s putting your heart at risk.

Why are you playing this game? It’s putting your heart at risk.

Why are you playing this game? It’s putting your heart at risk.

The game is “hide and seek”. You play it without even realising. The shock is that when you play this game, you could be placing your heart health at risk....

Reading food labels

Reading food labels

Reading food labels

Nutrition information panels and ingredients lists are a good way of comparing similar foods so you can choose the healthiest option....

You’ll love our heart-healthy winter recipes

You’ll love our heart-healthy winter recipes

You’ll love our heart-healthy winter recipes

Fruit, vegetables and heart health

Fruit, vegetables and heart health

Fruit, vegetables and heart health

How to boost your fruit and vegetable intake to help protect your heart. ...

What is a healthy body weight?

What is a healthy body weight?

What is a healthy body weight?

Find out what a healthy body weight is and the steps you can take to achieve it. ...

Healthy eating to protect your heart

Healthy eating to protect your heart

Healthy eating to protect your heart

What does a heart-friendly diet look like?...

Time to book a Heart Health Check?

Time to book a Heart Health Check?

Time to book a Heart Health Check?

If you're 45 and over, or 30 and over if you're of Aboriginal or Torres Strait Islander descent, you should book your Heart Health Check today...

9 food and heart health myths, busted

9 food and heart health myths, busted

9 food and heart health myths, busted

Let’s dive into nine common food and health myths and the facts behind them....

Heart-healthy drinks

Heart-healthy drinks

Heart-healthy drinks

While water is clearly the most heart-healthy drink, there are ther drinks that can be enjoyed in moderation. ...

Heart health information in your language

Heart health information in your language

A selection of heart health information brochures in a range languages...

How to make healthier meals at home

How to make healthier meals at home

How to make healthier meals at home

Cooking at home is often healthier than eating out....

Mental health and heart disease

Mental health and heart disease

Mental health and heart disease

Having a mental health condition can have a negative impact on your heart health and increase your risk of heart disease....

Protein and heart health

Protein and heart health

Protein and heart health

What are the best sources of protein when it come to your heart health...

Risk factors for women

Risk factors for women

Risk factors for women

In Australia, 90% of women have one risk factor for heart disease, and 50% have two or more. ...

Is salt bad for your heart?

Is salt bad for your heart?

Is salt bad for your heart?

Most Australians are eating more than the recommended amounts and this can cause health problems....

Smoking and your heart

Smoking and your heart

Smoking and your heart

Understand how smoking can impact your heart health. ...

What waist measurements mean for your heart

What waist measurements mean for your heart

What waist measurements mean for your heart

How your waist measurement contributes to your heart health...

Wholegrains and heart health

Wholegrains and heart health

Wholegrains and heart health

All you need to know about wholegrains to put you on the right track...

Heart Healthy Dinner Plan

Heart Healthy Dinner Plan

Heart Healthy Dinner Plan

Sign up now and discover delicious, easy to follow dinner recipes. Plus shopping lists, tips and other helpful information to make healthy eating easy. ...

Heart Foundation Recovery Support and Resources

Heart Foundation Recovery Support and Resources

Heart Foundation Recovery Support and Resources

Heart Foundation programs and resources to support your recovery....

Are you at risk of heart disease?

Are you at risk of heart disease?

Are you at risk of heart disease?

There is no single cause for any one heart condition, but there are risk factors that increase your chance of developing one. ...

Fundraise to save Australian hearts

Fundraise to save Australian hearts

Fundraise to save Australian hearts

Join the Heart Foundation community. Together, we can make a real difference for Australian hearts. ...

MyMarathon

MyMarathon

MyMarathon

The fundraising race where you set the pace. Run, jog or walk MyMarathon at your own pace during October....

Support us and help save Australian hearts

Support us and help save Australian hearts

Support us and help save Australian hearts

Join the fight against Australia’s biggest killer by supporting the Heart Foundation.  ...

Clinical Guidelines

Clinical Guidelines

Clinical Guidelines

Full list of clinical guidlines and references for CVD, heart failure, ACS, hypertension, atrial fibrillation, SCAD and RHD...

Support and resources for health care professionals

Support and resources for health care professionals

Support and resources for health care professionals

Our range of clinical and patient support resources are available for you to use in your daily practice....

Aboriginal heart health

Aboriginal heart health

Aboriginal heart health

Visit the St Vincents Hospital NSW and Heart Foundation Aboriginal heart health website for more information...

Heart Health Network

Heart Health Network

Heart Health Network

Heart Health Network is the Heart Foundation’s newsletter for health professionals delivered to your inbox once a month....

Heart Foundation recipes

Heart Foundation recipes

Heart Foundation recipes

Check out our recipe categories to find your next heart healthy meal....

A nurse shares her top recovery tips for young cardiac patients

A nurse shares her top recovery tips for young cardiac patients

A nurse shares her top recovery tips for young cardiac patients

Pauline is a nurse and shares advice for young people who have had a heart event or are recovering from surgery....

WEBINAR | Absolute CVD risk assessment practical update

WEBINAR | Absolute CVD risk assessment practical update

A multidisciplinary panel of experts discuss the practical application of absolute CVD risk assessment through Heart Health Checks....

What is coronary heart disease?

What is coronary heart disease?

What is coronary heart disease?

Coronary heart disease (CHD) or coronary artery disease occurs when a coronary artery clogs and narrows because of a buildup of plaque....

Donate Monthly | Become a Regular Donor

Donate Monthly | Become a Regular Donor

Donate Monthly | Become a Regular Donor

Join the fight against heart disease....

Our corporate partners

Our corporate partners

Our corporate partners

We value the support of all of our corporate partners....

WEBINAR | Supporting young hearts: Ask a Cardiologist

WEBINAR | Supporting young hearts: Ask a Cardiologist

WEBINAR | Supporting young hearts: Ask a Cardiologist

Sat Oct 17 2020
Free

Get your family moving

Get your family moving

Get your family moving

Get your kids active and set them up for healthier habits into adulthood....

Getting active at school

Getting active at school

Getting active at school

Physical activity resources for school staff....

Jump Rope for Heart

Jump Rope for Heart

Jump Rope for Heart

Jump Rope for Heart teaches school children how to keep fit and healthy through skipping!...

Cardiac arrest at 33: the challenges of restarting your life

Cardiac arrest at 33: the challenges of restarting your life

Cardiac arrest at 33: the challenges of restarting your life

Emma shares her story and opens up about her emotional struggles....

What is FoodTrack?

What is FoodTrack?

What is FoodTrack?

FoodTrack supports the collection and monitoring of nutrition and product data for foods and beverages in Australian supermarkets. ...

How to volunteer with us

How to volunteer with us

How to volunteer with us

Join our volunteers and make a difference to the heart health of Australians....

Heart Foundation Walking

Heart Foundation Walking

Heart Foundation Walking

Learn more about Heart Foundation Walking and find your local walking group....

Baking recipes

Baking recipes

Baking recipes

Find heart healthy baking recipes ...

Australian Heart Maps

Australian Heart Maps

Australian Heart Maps

Our Heart Maps allow you to take a closer look at heart disease indicators across Australia....

Absolute CVD risk charts

Absolute CVD risk charts

Absolute CVD risk charts provide a visual tool to calculate CVD risk for use in practice in Australia....

Queensland Election 2020

Queensland Election 2020

Queensland Election 2020

Every day 15 Queenslanders die of heart disease. Fight to save Queensland Hearts....

State based advocacy

State based advocacy

State based advocacy activity supporting local communities...

What is heart valve disease?

What is heart valve disease?

What is heart valve disease?

Heart valve disease means that your heart valve or valves don't open or close properly....