Home › Calculators › Health & Nutrition › Salt Intake Calculator Salt Intake Calculator Pick the foods you eat and adjust the amounts in grams — the calculator adds up the salt and compares it to the daily limit (5 g). Includes 379 common foods and ingredients.
By Miikka · CalcBrew · Updated Jul 11, 2026
Good — under the limit
0 % of daily limit
0 g 5 g
WHO recommends at most 5 g of salt per day. Adjust below how much of each food you eat.
🌰 Almonds (plain)0.0 g/100 g 🌰 Almonds (roasted, salted)0.9 g/100 g 🍎 Apple0.0 g/100 g 🍎 Apple jam0.0 g/100 g 🍎 Apple juice0.0 g/100 g 🥧 Apple pie0.4 g/100 g 🍑 Apricot jam0.0 g/100 g 🥑 Avocado0.0 g/100 g 🥓 Bacon3.5 g/100 g 🥖 Baguette1.3 g/100 g 🧈 Baking margarine (80%)1.1 g/100 g 🐟 Baltic herring0.2 g/100 g 🍌 Banana0.0 g/100 g 🍌 Banana smoothie (yogurt-based)0.1 g/100 g 🍖 Barbecue sauce1.8 g/100 g 🥣 Barley flakes0.0 g/100 g 🍚 Basmati rice, boiled0.0 g/100 g ⚡ Battery energy drink0.1 g/100 g 🥫 Béarnaise sauce1.2 g/100 g 🍔 Beef patty / hamburger patty0.9 g/100 g 🥩 Beef steak0.1 g/100 g 🫐 Berry smoothie0.0 g/100 g 🫐 Berry squash, diluted0.0 g/100 g 🍔 Big Mac-style large burger1.1 g/100 g 🌭 Black pudding / blood sausage1.0 g/100 g 🫐 Blackcurrant0.0 g/100 g 🧀 Blue cheese3.5 g/100 g 🦪 Blue mussel0.6 g/100 g 🫐 Blueberry0.0 g/100 g 🫐 Blueberry jam0.0 g/100 g 🫐 Blueberry juice drink0.0 g/100 g 🥧 Blueberry pie0.4 g/100 g 🌭 Bologna-type sausage (sliced)2.2 g/100 g ☕ Bottled Frappuccino coffee drink0.1 g/100 g 🥣 Bran flakes1.0 g/100 g 🌭 Bratwurst1.8 g/100 g 🧀 Bread cheese (squeaky cheese)0.9 g/100 g 🍗 Breaded chicken fillet1.3 g/100 g 🧀 Brie cheese1.5 g/100 g 🥘 Brown gravy1.5 g/100 g 🍚 Brown rice, boiled0.0 g/100 g 🍫 Brownie0.4 g/100 g 🥣 Buckwheat flakes0.0 g/100 g 🧈 Butter (salted)1.2 g/100 g 🧈 Butter (unsalted)0.1 g/100 g 🍪 Butter cookie0.6 g/100 g 🥐 Butter-eye bun0.6 g/100 g 🧈 Butter-vegetable oil blend1.1 g/100 g 🥛 Buttermilk (fat-free)0.1 g/100 g 🥘 Cabbage casserole (ready)0.7 g/100 g 🥗 Caesar dressing2.0 g/100 g 🧀 Camembert1.8 g/100 g 🍫 Caramel biscuit bar (e.g. Twix)0.3 g/100 g 🍞 Cardamom bun0.6 g/100 g 🥕 Carrot cake0.6 g/100 g 🥜 Cashew nuts (salted)1.0 g/100 g 🍫 Cereal bar0.3 g/100 g 🧀 Cheddar cheese1.8 g/100 g 🧀 Cheese dip1.6 g/100 g 🧀 Cheese puffs (corn snacks)2.0 g/100 g 🍔 Cheeseburger1.4 g/100 g 🍰 Cheesecake0.5 g/100 g 🍒 Cherry0.0 g/100 g 🍬 Chewing gum (sugar-free)0.0 g/100 g 🍬 Chewing gum (sugared)0.0 g/100 g 🍗 Chicken breast fillet0.1 g/100 g 🍔 Chicken burger1.2 g/100 g 🍗 Chicken cold cut2.0 g/100 g 🍗 Chicken nuggets1.4 g/100 g 🍗 Chicken nuggets (frozen)1.3 g/100 g 🍗 Chicken thigh/drumstick0.1 g/100 g 🍫 Chocolate bar (e.g. Mars/Snickers)0.4 g/100 g 🍪 Chocolate biscuit0.5 g/100 g 🍰 Chocolate cake0.5 g/100 g 🍪 Chocolate chip cookie0.6 g/100 g 🍫 Chocolate granola bar0.3 g/100 g 🍫 Chocolate hazelnut spread0.1 g/100 g 🍨 Chocolate ice cream0.2 g/100 g 🍫 Chocolate muesli0.2 g/100 g 🧁 Chocolate muffin0.5 g/100 g 🍫 Chocolate praline0.2 g/100 g 🍫 Chocolate pudding0.2 g/100 g 🍫 Chocolate spread (Nutella)0.1 g/100 g 🍫 Chocolate-coated nuts/dragees0.2 g/100 g 🍫 Chocolate-coated wafer (e.g. Kit Kat)0.3 g/100 g 🌭 Chorizo3.3 g/100 g 🍥 Cinnamon roll0.6 g/100 g 🫐 Cloudberry jam0.0 g/100 g 🥤 Coca-Cola (regular)0.0 g/100 g 🐟 Cod0.2 g/100 g 🥛 Coffee cream (10%)0.1 g/100 g 🐟 Cold-smoked salmon3.0 g/100 g 🍖 Cooked ham (sliced)2.2 g/100 g 🥛 Cooking cream (15%)0.1 g/100 g 🌭 Cooking sausage (cubed)1.8 g/100 g 🥣 Corn flakes1.1 g/100 g 🌽 Corn snacks (cheese flavor)1.9 g/100 g 🥣 Cornflakes1.8 g/100 g 🧀 Cottage cheese0.8 g/100 g 🧀 Cottage cheese0.7 g/100 g 🫐 Cranberry0.0 g/100 g 🍷 Cranberry juice drink0.0 g/100 g 🧀 Cream cheese0.8 g/100 g 🧀 Cream cheese (hard type)1.3 g/100 g 🍦 Cream ice cream bar (chocolate coated)0.2 g/100 g 🥗 Creamy salad dressing1.7 g/100 g 🥛 Crème fraîche0.1 g/100 g 🥞 Crepe / thin pancake0.5 g/100 g 🍞 Crispbread (rye)1.2 g/100 g 🥐 Croissant1.0 g/100 g 🐟 Cured salmon (gravlax)3.5 g/100 g 🍫 Dark chocolate0.1 g/100 g 🌴 Date0.0 g/100 g 🍖 Diced ham2.0 g/100 g 🥤 Diet/Zero cola0.0 g/100 g 🍪 Digestive biscuit1.2 g/100 g 🌭 Dijon mustard5.5 g/100 g 🍔 Double cheeseburger1.5 g/100 g 🍩 Doughnut (glazed)0.6 g/100 g 🍑 Dried apricot0.0 g/100 g 🫐 Dried cranberry0.0 g/100 g 🥤 Drinkable yogurt0.1 g/100 g 🧀 Edam cheese1.5 g/100 g 🧀 Emmental cheese0.7 g/100 g ⚡ Energy drink, sugar-free0.1 g/100 g 🍊 Fanta Orange0.0 g/100 g 🥣 Fat-free viili0.1 g/100 g 🧀 Feta cheese3.0 g/100 g 🍩 Finnish doughnut (munkki)0.6 g/100 g 🐟 Fish fingers0.9 g/100 g 🐟 Fish fingers (frozen)1.0 g/100 g 🐟 Fish soup (ready)0.7 g/100 g 🫓 Flatbread (rieska)0.9 g/100 g ☕ Flavored iced coffee / mocha0.1 g/100 g 🥔 Flavored potato chips (sour cream & onion)1.7 g/100 g 🥣 Flavoured quark0.1 g/100 g 🌭 Frankfurter / hot dog sausage2.0 g/100 g 🍟 French fries0.7 g/100 g 🍟 French fries (frozen)0.5 g/100 g 🍟 French fries, large0.7 g/100 g 🌭 French hot dog1.4 g/100 g 🐟 Fried Baltic herring1.0 g/100 g 🥣 Frosted flakes0.7 g/100 g 🫐 Frozen berries0.0 g/100 g 🍕 Frozen pizza1.3 g/100 g 🥦 Frozen vegetable mix0.1 g/100 g 🍬 Fruit gummy candy0.1 g/100 g 🥣 Fruit muesli (sweetened)0.1 g/100 g 🥤 Fruit smoothie0.0 g/100 g 🍓 Fruit yogurt0.1 g/100 g 🍬 Fudge0.3 g/100 g 🧄 Garlic mayonnaise (aioli)1.2 g/100 g 🥤 Gatorade sports drink0.1 g/100 g 🍪 Gingerbread cookie0.7 g/100 g 🍩 Glazed doughnut0.6 g/100 g 🧀 Gouda cheese2.0 g/100 g 🥣 Granola0.2 g/100 g 🍇 Grapes0.0 g/100 g 🥣 Greek yogurt0.1 g/100 g 🌭 Grilling sausage1.9 g/100 g 🥩 Ground beef0.1 g/100 g 🍗 Ground chicken0.1 g/100 g 🧀 Halloumi2.7 g/100 g 🍔 Hamburger (plain)1.3 g/100 g 🍬 Hard candy0.0 g/100 g 🐟 Herring1.5 g/100 g 🍳 Hollandaise sauce1.3 g/100 g 🍯 Honey0.0 g/100 g 🥣 Honey nut cereal0.6 g/100 g 🍈 Honeydew melon0.0 g/100 g 🌭 Hot dog1.3 g/100 g 🌭 Hot dog sausage2.0 g/100 g 🐟 Hot-smoked salmon1.8 g/100 g 🥣 Hummus1.2 g/100 g 🍦 Ice cream bar0.1 g/100 g 🍦 Ice cream cone0.2 g/100 g 🍦 Ice lolly (water-based)0.0 g/100 g ☕ Iced caffè latte, ready-to-drink0.1 g/100 g 🥣 Instant porridge (flavored)0.5 g/100 g 🍊 Jaffa orange soda0.0 g/100 g 🍩 Jam doughnut (Berliner)0.5 g/100 g 🌭 Kabanos sausage2.6 g/100 g 🥧 Karelian pasty0.8 g/100 g 🥧 Karelian pasty (frozen)0.8 g/100 g 🍲 Karelian stew meat0.3 g/100 g 🥙 Kebab in pita1.1 g/100 g 🥩 Kebab meat1.5 g/100 g 🥙 Kebab with fries0.6 g/100 g 🌯 Kebab wrap (durum)1.0 g/100 g 🍅 Ketchup1.8 g/100 g 🥝 Kiwi0.0 g/100 g 🥛 Lactose-free milk drink0.1 g/100 g 🍝 Lasagne (ready meal)0.7 g/100 g 🎂 Layer cake (cream cake)0.4 g/100 g 🍋 Lemon0.0 g/100 g 🍬 Licorice0.6 g/100 g 🥚 Light mayonnaise1.3 g/100 g 🧈 Light spread (40%)1.0 g/100 g 🔴 Lingonberry0.0 g/100 g 🍒 Lingonberry jam0.0 g/100 g 🥫 Liver sausage / liver pâté1.5 g/100 g 🧀 Low-salt hard cheese0.6 g/100 g 🧆 Macaroni casserole (ready)0.8 g/100 g 🍊 Mandarin0.0 g/100 g 🥭 Mango0.0 g/100 g 🧈 Margarine (60%)1.0 g/100 g 🍬 Marianne mint chocolate candy0.1 g/100 g 🍗 Marinated chicken strips1.2 g/100 g 🍊 Marmalade0.0 g/100 g 🍬 Marshmallow0.1 g/100 g 🥚 Mayonnaise1.0 g/100 g 🥘 Meat and potato casserole0.8 g/100 g 🥟 Meat pie (frozen/ready)1.2 g/100 g 🍲 Meat soup (ready)0.7 g/100 g 🧆 Meatball1.4 g/100 g 🍖 Meatballs (frozen)1.8 g/100 g 🍖 Meatballs and mashed potato (ready meal)0.9 g/100 g 🍖 Meatballs in sauce (ready meal)0.9 g/100 g 🍿 Microwave popcorn1.5 g/100 g 🧀 Mild semi-hard cheese1.2 g/100 g 🍫 Milk chocolate0.3 g/100 g 🍝 Minced meat sauce (ready)0.8 g/100 g 🍲 Minced meat soup0.7 g/100 g 🍬 Mint pastille0.0 g/100 g 🍞 Mixed grain bread1.0 g/100 g 🥜 Mixed salted nuts1.0 g/100 g ⚡ Monster energy drink0.1 g/100 g 🧀 Mozzarella0.6 g/100 g 🥣 Muesli0.1 g/100 g 🥣 Muesli, no added sugar0.1 g/100 g 🧁 Muffin0.6 g/100 g 🥣 Multigrain flakes0.0 g/100 g 🍑 Nectarine0.0 g/100 g 🥣 Nut muesli0.1 g/100 g 🍞 Oat bread1.0 g/100 g 🍪 Oat cookie0.6 g/100 g 🥛 Oat drink0.1 g/100 g 🥣 Oat flakes0.0 g/100 g 🥣 Oat hoops (Cheerios)0.9 g/100 g 🥣 Oat porridge (with water)0.3 g/100 g 🫒 Oil and vinegar dressing (vinaigrette)1.5 g/100 g 🫒 Olives (in brine)3.3 g/100 g 🍊 Orange0.0 g/100 g 🍊 Orange juice0.0 g/100 g 🍊 Orange marmalade0.0 g/100 g 🥞 Oven pancake0.5 g/100 g 🧀 Parmesan1.6 g/100 g 🍝 Pasta, boiled0.0 g/100 g 🍝 Pasta, dry0.0 g/100 g 🍲 Pea soup (canned)0.9 g/100 g 🍑 Peach0.0 g/100 g 🥜 Peanut butter0.6 g/100 g 🥜 Peanut butter, no added salt0.0 g/100 g 🥜 Peanut butter, unsweetened0.1 g/100 g 🥜 Peanuts (roasted, salted)0.9 g/100 g 🍐 Pear0.0 g/100 g 🥤 Pepsi (regular)0.0 g/100 g 🌿 Pesto2.5 g/100 g 🐟 Pickled herring2.5 g/100 g 🐟 Pike0.1 g/100 g 🍍 Pineapple0.0 g/100 g 🍍 Pineapple juice0.0 g/100 g 🥜 Pistachios (salted)1.0 g/100 g 🫓 Pita bread1.2 g/100 g 🍕 Pizza (fresh/restaurant)1.2 g/100 g 🥣 Plain quark0.1 g/100 g 🥣 Plain yogurt0.1 g/100 g 🍑 Plum0.0 g/100 g 🍑 Plum marmalade0.0 g/100 g 🐟 Pollock (saithe)0.2 g/100 g 🥤 Pommac soda0.0 g/100 g 🍿 Popcorn (salted, buttered)1.3 g/100 g 🌭 Pori-style sausage sandwich1.5 g/100 g 🥩 Pork chop / cutlet0.1 g/100 g 🥩 Pork tenderloin steak0.1 g/100 g 🥩 Pork-beef mince0.1 g/100 g 🥤 Powerade sports drink0.1 g/100 g 🥗 Prepared salad (e.g. chicken pasta)0.8 g/100 g 🥨 Pretzel sticks2.8 g/100 g 🧀 Processed cheese2.5 g/100 g 🍫 Protein bar0.5 g/100 g 🍑 Prune0.0 g/100 g 🍖 Pulled pork1.8 g/100 g 🐟 Rainbow trout0.1 g/100 g 🍇 Raisin0.0 g/100 g 🥗 Ranch dressing1.9 g/100 g 🍓 Raspberry0.0 g/100 g 🍇 Raspberry jam0.0 g/100 g ⚡ Red Bull energy drink0.1 g/100 g 🍶 Reduced-salt soy sauce10.0 g/100 g 🍘 Rice cakes (salted)0.5 g/100 g 🥣 Rice krispies1.0 g/100 g 🌭 Ring sausage1.8 g/100 g 🥣 Rolled oats0.0 g/100 g 🧁 Runeberg torte0.4 g/100 g 🍞 Rusk / sweet zwieback0.9 g/100 g 🍞 Rye bread1.0 g/100 g 🍘 Rye crispbread1.2 g/100 g 🥣 Rye flakes0.0 g/100 g 🥣 Rye flakes0.0 g/100 g 🍖 Salami (meetwurst)4.0 g/100 g 🍬 Salmiak (salty licorice)4.0 g/100 g 🐟 Salmon, fresh0.1 g/100 g 🐟 Salmon, fried0.6 g/100 g 🍅 Salsa dip1.2 g/100 g 🍪 Salted crackers1.8 g/100 g 🍬 Salted licorice1.5 g/100 g 🥔 Salted potato chips1.4 g/100 g 🍖 Sauna-smoked ham2.4 g/100 g 🌭 Sausage sauce (ready)1.0 g/100 g 🥛 Semi-skimmed milk (1.5%)0.1 g/100 g 🥣 Semolina0.0 g/100 g 🥣 Semolina porridge (with milk)0.2 g/100 g 🥣 Semolina pudding0.1 g/100 g 🦐 Shrimp in brine (canned)2.0 g/100 g 🦐 Shrimp, cooked1.5 g/100 g 🧁 Shrove bun (cream bun)0.4 g/100 g 🥛 Skimmed milk0.1 g/100 g 🐟 Smoked fish1.8 g/100 g 🍖 Smoked ham2.5 g/100 g 🐟 Smoked vendace1.6 g/100 g 🍫 Soft chocolate candy (e.g. Dumle)0.2 g/100 g 🥛 Sour cream (smetana)0.1 g/100 g 🥣 Sour cream dip (onion)1.1 g/100 g 🍞 Sourdough rusk1.3 g/100 g 🍶 Soy sauce16.0 g/100 g 🥣 Spelt flakes0.0 g/100 g 🥬 Spinach pancakes (frozen)0.9 g/100 g 🥤 Sports drink, from powder (isotonic)0.1 g/100 g 🥤 Sprite0.0 g/100 g 🌶️ Sriracha sauce4.5 g/100 g 🍓 Strawberry0.0 g/100 g 🍰 Strawberry cake0.4 g/100 g 🍨 Strawberry ice cream0.1 g/100 g 🍓 Strawberry jam0.0 g/100 g 🍓 Strawberry jam, low-sugar0.0 g/100 g 🍓 Sugar-free jam0.0 g/100 g 🥣 Sugar-frosted cereal0.7 g/100 g 🌻 Sunflower seeds (roasted, salted)1.0 g/100 g 🍣 Sushi box (ready)1.0 g/100 g 🌶️ Sweet chili sauce2.0 g/100 g 🌭 Sweet mustard1.6 g/100 g 🍟 Sweet potato fries0.8 g/100 g 🥐 Sweet wheat bun0.6 g/100 g 🍞 Toast bread1.1 g/100 g 🍬 Toffee0.3 g/100 g 🍅 Tomato juice0.5 g/100 g 🍝 Tomato pasta sauce1.0 g/100 g 🍅 Tomato soup (ready)0.7 g/100 g 🥤 Tonic water0.0 g/100 g 🌮 Tortilla chips (nacho cheese)1.6 g/100 g 🌮 Tortilla chips (salted)1.2 g/100 g 🐟 Tuna in oil (canned)0.9 g/100 g 🐟 Tuna in water (canned)1.0 g/100 g 🐟 Tuna, fresh0.1 g/100 g 🦃 Turkey cold cut2.0 g/100 g 🥣 Turkish yogurt (10%)0.1 g/100 g 🥒 Tzatziki (yogurt dip)1.0 g/100 g 🍨 Vanilla ice cream0.1 g/100 g 🍨 Vanilla ice cream0.2 g/100 g 🍮 Vanilla pudding0.1 g/100 g 🥦 Vegetable patty (frozen)1.0 g/100 g 🍔 Veggie burger1.1 g/100 g 🥣 Viili (fermented milk)0.1 g/100 g 🧇 Waffle0.7 g/100 g 🌰 Walnuts0.0 g/100 g 🍉 Watermelon0.0 g/100 g 🍞 Wheat roll1.1 g/100 g 🫓 Wheat tortilla1.3 g/100 g 🥛 Whipping cream (35%)0.1 g/100 g 🍚 White rice, boiled0.0 g/100 g 🍞 White wheat bread1.1 g/100 g 🍝 Whole grain pasta, boiled0.0 g/100 g 🍞 Whole grain roll1.0 g/100 g 🥛 Whole milk (3.5%)0.1 g/100 g 🍞 Whole wheat bread1.0 g/100 g 🍬 Wine gum0.1 g/100 g 🥡 Wok meal (ready meal)1.0 g/100 g 🥫 Worcestershire sauce5.5 g/100 g
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The salt intake calculator works out how much salt you get per day from the foods you choose. Pick foods from a comprehensive list, adjust the amounts in grams, and the calculator sums the salt and compares it to the WHO 5 g limit.
How the calculator works and what it’s for ▾ How the calculator works Pick the foods you eat from the list (379 common foods and ingredients) and enter the amount in grams. The salt in each food is calculated from its salt content (g/100 g) and your portion. The total updates in real time and a progress bar compares it to the daily limit.
How much salt is too much WHO recommends at most 5 g of salt (2000 mg sodium) per day. Most people get 8–10 g. Excess salt raises blood pressure and increases the risk of cardiovascular disease.
Where most salt comes from Most salt is hidden in processed foods: bread, cheese, sausages and cold cuts, ready meals, chips and sauces. Soy sauce, stock cubes and ketchup are especially salty.
How much salt in everyday portions Examples: 1 slice of rye bread ≈ 0.35 g, 1 glass of milk ≈ 0.2 g, 1 slice of cheese ≈ 0.3 g, 1 hot dog sausage ≈ 0.9 g, 1 serving of crisps ≈ 0.45 g, and 1 tbsp of soy sauce up to 2.4 g of salt. Single portions are small, but they add up over the day.
🔄 Reviewed June 2026
Frequently asked questions How does the salt intake calculator work? ▼ Pick the foods you eat and enter the amount in grams. The calculator computes the salt in each (salt = sodium × 2.5) and shows your daily total and share of the limit.
How much salt is recommended per day? ▼ WHO recommends at most 5 g of salt (2000 mg sodium) per day. Most people get 8–10 g, far too much, which raises blood pressure.
Which foods are highest in salt? ▼ Bread, cheese, sausages and cold cuts, ready meals, chips and sauces such as soy sauce, ketchup and stock cubes.
How is sodium converted to salt? ▼ Multiply sodium by 2.5. E.g. 2 g sodium = 5 g salt. Labels may show either salt or sodium.
Cite this calculator APA CalcBrew. (2026). Salt Intake Calculator. https://calcbrew.com/salt-intake-calculatorCopy
MLA “Salt Intake Calculator.” CalcBrew, 2026, calcbrew.com/salt-intake-calculator.Copy
Link to https://calcbrew.com/salt-intake-calculator . Results are estimates; cite the underlying formula or data source for academic work.