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Random freezes, missing sound and display glitches usually trace back to one bad driver. Find and replace yours safely.Free scan · under a minuteStart with the serving size, then read sodium in milligrams and its percent Daily Value (%DV). On a U.S. Nutrition Facts label, %DV is based on 2,300 mg of sodium per day. As a quick FDA guide, 5% DV or less per serving is generally low and 20% DV or more is generally high. Multiply the listed amount by every serving you actually eat; the number printed on the package does not automatically describe the whole container. The word “salt” adds another wrinkle: salt is sodium chloride, while sodium is only one part of that compound.
This guide explains U.S. labels first, then shows how the U.K. presents salt and how to make an approximate sodium-to-salt conversion. It is general label-reading information, not a personal sodium prescription.
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Sodium and salt are related, but they are not the same number
Sodium is a mineral and an electrolyte. Salt is sodium chloride, a compound made from sodium and chloride. Table salt is one source of sodium, but sodium also appears in other ingredients and additives, including forms used in packaged and prepared foods. That is why a label can list sodium even when the ingredient list does not simply say “salt.”
U.S. Nutrition Facts panels report sodium in milligrams (mg). They do not normally print a line for the total mass of salt. If you want to estimate salt mass, the U.K. National Health Service gives this approximate relationship: multiply sodium in grams by 2.5, or divide salt in grams by 2.5 to estimate sodium. This is a mass conversion only; it does not change the U.S. %DV calculation.
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The distinction matters when you compare advice from different countries. U.S. guidance generally centers on sodium, while many U.K. labels emphasize salt per 100 grams. Always identify which substance, unit, serving basis and jurisdiction a number refers to.
How to read a U.S. Nutrition Facts panel
- Find the “Sodium” row. It appears below total carbohydrate and above total sugars on the standard panel. Record both the milligrams and the %DV.
- Read the serving size before judging the number. Sodium and %DV apply to the stated serving, not automatically to the entire package. A package can contain two, three or more servings.
- Use %DV as a screening tool. FDA’s general guide treats 5% DV or less per serving as low and 20% DV or more as high. Values between those points are neither “low” nor “high” under that quick guide.
- Scale the label to your portion. Multiply sodium and %DV by the number of servings you consume. Two servings means twice the listed sodium and twice the listed %DV.
- Compare equivalent amounts. If two products use different serving sizes, adjust them to the same portion or compare a common amount such as 100 g before deciding which has less sodium.
FDA’s label explanation, including the serving-size and %DV rules, is available at How to Understand and Use the Nutrition Facts Label.
Serving size controls every calculation
Suppose a frozen meal lists a serving size of one-half package, 500 mg sodium and 22% DV. Eating the full package is two servings: 1,000 mg sodium and 44% DV. The front of the box may look like a single meal, but the Nutrition Facts panel still governs the arithmetic.
Some packages use a dual-column design showing “per serving” and “per package” when the package could reasonably be eaten in one sitting. If both columns are present, use the column that matches what you eat. If only one column appears, do the multiplication yourself.
Milligrams and %DV answer different questions
Milligrams tell you the absolute quantity of sodium. %DV tells you how much of the U.S. Daily Value that quantity represents. A product with 400 mg can show a different percentage if its label is outdated or uses an incorrect basis, so check that the panel is a current U.S. Nutrition Facts label. FDA’s current Daily Value for sodium is 2,300 mg per day; the agency’s Daily Value reference is at Daily Value on the Nutrition and Supplement Facts Labels.
Calculate how much sodium you actually eat
The basic equation is:
Label sodium per serving × servings eaten = sodium consumed.
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The same multiplication applies to %DV. These examples are arithmetic demonstrations, not claims about particular products.
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|---|---|---|---|
| 300 mg, 13% DV per serving | 1 serving | 300 mg | 13% |
| 300 mg, 13% DV per serving | 2 servings | 600 mg | 26% |
| 750 mg, 33% DV per serving | Half a serving | 375 mg | About 16.5% |
| 120 mg, 5% DV per serving | 3 servings | 360 mg | 15% |
For a fraction of a serving, multiply by the fraction. For mixed dishes, calculate each labeled food separately and add the sodium. Keep units consistent: do not add milligrams to grams without converting first.
Account for the whole day
Add the sodium from meals, snacks, drinks and condiments that you actually consume. A low-sodium item can still contribute substantially when you eat several servings or combine it with other packaged foods. FDA says adults should limit sodium to less than 2,300 mg per day in the U.S. Its consumer guidance also states that over 70% of dietary sodium comes from packaged and prepared foods in the U.S., rather than from salt added at the table. See Sodium in Your Diet for that context.
How to compare two products fairly
Comparing the numbers printed in two boxes can mislead when serving sizes differ. Use this sequence:
- Write down each serving size in grams, ounces or another unit.
- Choose a common amount, such as one serving you would actually eat or 100 g.
- Convert each product’s sodium to that common amount.
- Check both the milligrams and %DV, then multiply for your expected portion.
| Comparison question | Why it matters | What to record |
|---|---|---|
| Are serving sizes equivalent? | A smaller stated serving can make sodium look lower. | Serving size and weight |
| Which has less sodium at the same amount? | Absolute sodium is the direct quantity comparison. | Adjusted mg sodium |
| What share of the Daily Value is it? | %DV gives a quick sense of daily impact. | Adjusted %DV |
| How much will you eat? | Your portion, not the package’s reference portion, determines intake. | Number of servings eaten |
For example, Product A could list 200 mg per 80 g serving and Product B 250 mg per 120 g serving. Product A has the lower listed amount, but per 100 g the figures are 250 mg and about 208 mg respectively, so Product B is lower at that common weight. This is why FDA advises comparing similar serving sizes rather than treating a printed serving as a universal portion.
Convert sodium to an approximate salt amount
The NHS relationship is:
- Salt (g) ≈ sodium (g) × 2.5
- Sodium (g) ≈ salt (g) ÷ 2.5
Convert milligrams to grams first by dividing by 1,000. Then multiply by 2.5. The result estimates the mass of sodium chloride that would contain that amount of sodium; it is not a laboratory measurement of every ingredient in the food.
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| Sodium on label | Sodium in grams | Approximate salt |
|---|---|---|
| 100 mg | 0.1 g | 0.25 g salt |
| 400 mg | 0.4 g | 1.0 g salt |
| 1,000 mg | 1.0 g | 2.5 g salt |
| 2,300 mg | 2.3 g | About 5.75 g salt |
For the 400 mg example: 400 mg is 0.4 g sodium; 0.4 × 2.5 = 1.0 g salt. Keep this separate from %DV: 400 mg is about 17% of the U.S. 2,300 mg Daily Value, while 1 g is the approximate salt mass. One number cannot be substituted for the other.
Because the factor is approximate, do not use it to make clinical decisions or to infer the exact recipe. Use the label’s sodium value for U.S. dietary tracking.
U.S. sodium guidance and what “daily” means
The 2,300 mg Daily Value is a labeling reference for a day, not a guarantee that every person’s ideal intake is identical. People may receive individualized limits from a clinician for conditions such as hypertension, kidney disease or heart failure. Follow that prescribed target instead of relying on the general label benchmark.
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Sodium adds up across the day. If breakfast contributes 500 mg, lunch 700 mg and dinner 900 mg, the running total is 2,100 mg before snacks or drinks. Reading each label and recording portions gives a more realistic picture than looking for one “salty” item.
How U.K. salt labels differ
U.K. packaging commonly reports salt, often per 100 g, rather than sodium per serving. NHS guidance classifies more than 1.5 g salt per 100 g (or 0.6 g sodium per 100 g) as high, and 0.3 g salt or less per 100 g (or 0.1 g sodium per 100 g) as low. These are U.K. thresholds, not FDA rules for U.S. Nutrition Facts panels.
| Label system | Primary substance | Common reference basis | Low/high guide |
|---|---|---|---|
| United States | Sodium | Per stated serving; %DV based on 2,300 mg/day | 5% DV or less generally low; 20% DV or more generally high |
| United Kingdom | Salt (with sodium sometimes shown) | Often per 100 g | ≤0.3 g salt/100 g (or ≤0.1 g sodium) low; >1.5 g salt/100 g (or >0.6 g sodium) high |
Do not place a U.K. “high salt” traffic-light value next to a U.S. %DV and assume they measure the same thing. First identify salt versus sodium, then align the reference amount.
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Understand front-of-pack and package claims
Words such as “sodium-free,” “low sodium,” “reduced sodium” and related statements have regulatory definitions. They are not interchangeable. FDA’s Nutrition Labeling and Education Act (NLEA) Requirements—Attachment 1 lists criteria; for example, a low-sodium claim can involve 140 mg or less per reference amount, with additional conditions that can apply.
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“Reduced sodium” is a relative claim: it compares the product with a reference food. It does not automatically mean the product is low in absolute sodium. A reduced-sodium version could still have a high %DV. Use the numeric sodium amount, serving basis and %DV to make the comparison, even when a package makes a favorable front-panel claim.
Independent reader supportYour contribution helps us test, update, and keep practical guides available for everyone.Practical ways to lower sodium after you read the label
Label reading is most useful when it changes a decision. FDA suggests using no-salt seasoning blends, herbs and spices to add flavor while cutting back. See its consumer update, Eating Too Much Salt? Ways to Cut Back…Gradually, for gradual reduction ideas.
- Choose the lower-sodium option after adjusting products to the same serving or weight.
- Use half the package seasoning or sauce, then calculate the portion you actually used.
- Rinse canned foods when appropriate and check the label afterward; rinsing does not guarantee removal of a specific amount.
- Build meals around unseasoned ingredients and add herbs, spices, citrus or vinegar for flavor.
- Recheck familiar products periodically because formulations and serving sizes can change.
Salt substitutes can be unsuitable for some people, especially those with medical conditions or medication interactions. Ask a clinician or pharmacist before using one; do not assume a potassium-containing substitute is safe for everyone.
Common label-reading mistakes and fixes
Mistake: treating the package as one serving
Fix: Read “servings per container,” then multiply sodium and %DV by the number of servings eaten.
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Mistake: comparing different serving sizes
Fix: Convert both products to the same weight or an equivalent portion before choosing.
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Mistake: confusing sodium with salt
Fix: Use the sodium milligrams for U.S. tracking. Convert to salt only for an approximate mass comparison, using the 2.5 factor and consistent units.
Mistake: assuming “reduced sodium” means “low”
Fix: Read the actual mg and %DV; reduced is a comparison with a reference food.
Mistake: applying U.K. thresholds to a U.S. label
Fix: Identify the country’s labeling system and reference basis before interpreting a low or high designation.
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Fix: Include sauces, seasoning packets, deli foods and restaurant or ready-to-eat items in the daily total. FDA’s estimate that over 70% of U.S. dietary sodium comes from packaged and prepared foods explains why these sources matter.
A worked label-reading example
Imagine a package lists two servings. Each serving is 75 g, with 480 mg sodium and 21% DV. You eat the whole package.
- Serving size: 75 g.
- Servings eaten: 2.
- Sodium: 480 × 2 = 960 mg.
- %DV: 21 × 2 = 42% DV.
- Approximate salt: 960 mg = 0.96 g sodium; 0.96 × 2.5 ≈ 2.4 g salt.
If you compare that package with another product labeled per 100 g, first convert both to the same weight. The 960 mg figure describes your actual package portion; the 2.4 g figure is only an approximate salt-mass interpretation.
Five-second checklist at the shelf
- What is the serving size and how many servings are in the package?
- How many milligrams of sodium and what %DV are in one serving?
- How many servings will I really eat?
- Is the comparison product measured on the same basis?
- Am I looking at sodium (U.S.) or salt (often U.K.)?
- Is a front-of-pack claim relative, such as “reduced,” rather than an absolute guarantee?
- Does a clinician-directed sodium limit change the target I should use?
Bottom line
For a U.S. Nutrition Facts label, start with serving size, read sodium in milligrams and use %DV as a quick guide: 5% or less is generally low and 20% or more generally high. Multiply for the portion you eat, compare equivalent amounts, and treat “salt” as a different measurement. If you need an approximate salt mass, convert grams of sodium with the NHS 2.5 factor, while keeping the U.S. 2,300 mg Daily Value and any clinician’s personal limit separate.
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