By Zencalcy Editorial TeamLast reviewed About us
Salt and sodium are not the same thing: salt is sodium chloride, and sodium makes up roughly 39.3% of its mass. This calculator converts grams of salt into milligrams of sodium and an approximate teaspoon measure. The salt type you choose changes crystal size and volume, not the sodium content per gram.
Convert salt grams into sodium and teaspoons.
Sodium (mg) = salt (g) × 1000 × 0.393 Teaspoons ≈ salt (g) ÷ 5.7
The 0.393 factor reflects the mass of sodium in sodium chloride. Table, sea, kosher and pink salts are all close to this proportion, although trace minerals and crystal shape vary. A teaspoon of fine table salt weighs about 5.7 g; coarse crystals weigh less per spoon, so volume estimates are approximate.
| Symbol | Meaning |
|---|---|
| salt | Mass of salt in grams. |
| sodium | Sodium content in milligrams. |
| 0.393 | Approximate fraction of salt mass that is sodium. |
| teaspoons | Volume estimate based on 5.7 g of table salt per teaspoon. |
Sodium = 5 × 1000 × 0.393 = 1965 mg. The teaspoon estimate is 5 ÷ 5.7 = 0.88 tsp. The same 5 g of coarse kosher salt would still contain about 1965 mg of sodium, but it might measure closer to a full teaspoon because the crystals pack less tightly.
Food labels usually report sodium rather than salt, which is why the conversion matters. A product listing 400 mg of sodium contains roughly one gram of salt, because sodium is about 39.3% of salt by mass. The reverse trip, from salt to sodium, multiplies by 1000 and then by 0.393. This arithmetic is stable across table, sea, kosher and pink salts because they share the same main compound; the differences are in crystal size, trace minerals and how much a spoon holds. When you cook, weighing salt is more reliable than spooning it, especially with coarse flakes. When you read a label, compare sodium per 100 g across similar products, since serving sizes can be misleading.
Continue with the BMR Calculator (Mifflin-St Jeor), Harris-Benedict Calculator, or the Katch-McArdle Calculator — or browse more dietary tools and all health calculators.
Also see the Calorie Calculator, TDEE Calculator and the Macro Calculator.
Both are mainly sodium chloride, and both raise sodium intake similarly. Sea salt may contain trace minerals, but the amounts are small and do not make it a lower-sodium choice. Iodised table salt provides iodine that some sea salts lack.
Energy and nutrient estimates are population guidance, not personal prescriptions. Actual needs vary with body composition, medical conditions, medication, pregnancy and activity. Values are rounded and should be discussed with a registered dietitian or clinician when used to plan treatment.
Reference material used to build and check this calculator:
Last reviewed: September 2026. See how we build and check every tool on the about page.
Content updated: September 2026