Nutrition guide
Sodium Intake Guide
Sodium is essential but commonly consumed above recommended levels, mainly through processed and restaurant foods.
Use the Sodium Calculator Australia to convert a label or daily sodium total into approximate salt grams and compare it with the Australian adult Suggested Dietary Target.
Updated 16 October 2026 • Reviewed by Tools by Layna Editorial Team • General information only
The straight answer
Sodium is essential but commonly consumed above recommended levels, mainly through processed and restaurant foods.
What matters most
| Priority | How to apply it |
|---|---|
| Baseline need | Salt and sodium are related but not identical measures. |
| Loss modifier | Athletes with heavy sweat losses may have different needs. |
| Safety check | Kidney, heart and blood-pressure conditions require individual advice. |
How to use this guide
- Start sodium intake guide from the person’s normal food and fluid pattern, then account for known losses.
- Use this page-specific baseline when judging the estimate: Salt and sodium are related but not identical measures.
- Adjust for this major modifier rather than forcing a fixed litre target: Athletes with heavy sweat losses may have different needs.
- Use this safety or review signal before making a larger change: Kidney, heart and blood-pressure conditions require individual advice.
Worked example
Use per-100 g sodium to compare similar packaged foods and review the full day rather than one item in isolation.
What can change the answer
- For sodium intake guide, count fluid from drinks and relevant foods rather than water alone.
- Adjust for heat, humidity, exercise duration, clothing and individual sweat losses.
- Treat illness, vomiting, diarrhoea, pregnancy, medication and medical conditions as separate clinical contexts.
- Use this page-specific safety check before increasing intake: Kidney, heart and blood-pressure conditions require individual advice.
Common mistakes
- Using one sodium intake guide result as proof without checking whether the inputs were representative.
- Ignoring the page’s main limitation: Athletes with heavy sweat losses may have different needs.
- Changing course before checking this review signal: Kidney, heart and blood-pressure conditions require individual advice.
- Adding large amounts of water or sodium without a clear reason, especially when illness, medication or a medical condition changes fluid handling.
Sources and method notes
- Australia and New Zealand sodium reference values — The 2017 adult sodium target, AI and Upper Level distinctions.
- FSANZ: nutrition information panels — How sodium is declared per serving and per 100 g or 100 mL.
Related calculators and guides
Frequently asked questions
Is 2,000 mg of sodium the same as 2,000 mg of salt?
No. Salt contains sodium and chloride. Multiplying sodium by about 2.5 estimates the salt equivalent, so 2,000 mg sodium is about 5 g of salt.
What is the Australian adult sodium reference?
The Australian and New Zealand Suggested Dietary Target is 2,000 mg per day for adults. It is a population chronic-disease target, not a personalised sweat-replacement prescription; the adult Upper Level is listed as not determined.
Which label figure should I use to compare foods?
Use sodium per 100 g or 100 mL to compare similar products, then use the portion actually eaten to work out the amount consumed.
Bottom line
Sodium is essential but commonly consumed above recommended levels, mainly through processed and restaurant foods. Use sodium intake guide as a starting point and adjust from real conditions and response. More fluid or sodium is not automatically better.