The difference between salt and sodium
When labels say sodium and health advice says salt, a small but important translation problem appears. The two are not the same thing, and a simple multiplier moves you between them.
Short answer
Table salt (sodium chloride) is about 40 per cent sodium, so you find the salt equivalent by multiplying the sodium figure on a label by 2.5. The World Health Organization recommends less than 5 grams of salt (about 2 grams of sodium) a day for adults. Most of the salt in a day comes not from the salt cellar but from bread, cheese and processed products.
The chemistry is simple: salt carries sodium
Table salt is a compound called sodium chloride; roughly 40 per cent of its weight is sodium and 60 per cent chloride. The component followed for health reasons is sodium: it is needed for nerve conduction, muscle contraction and fluid balance, but too much can affect blood pressure adversely. The amount of sodium the body needs is small and is more than met by an ordinary diet, so the issue is excess rather than shortage.
The conversion: the 2.5 rule
If a label gives sodium, multiply by 2.5 for the salt equivalent: 0.4 g of sodium ≈ 1 g of salt. Conversely, if salt is given, divide by 2.5 to find the sodium. Labels in Türkiye usually carry a salt line directly, while imported products and food databases may show sodium, sometimes in milligrams. Take care when working in milligrams: 400 mg of sodium = 0.4 g of sodium ≈ 1 g of salt. For label reading as a whole, see the food label guide.
How much is too much?
The World Health Organization recommends less than 5 grams of salt (about 2 g of sodium) a day for adults, which is roughly a level teaspoon. Average consumption in Türkiye is known to be well above that figure. The recommendation is a general public health target; for people with high blood pressure, kidney disease or heart disease, targets are set individually by a doctor. Sodium losses rise during long exercise involving heavy sweating, and that particular situation is also assessed separately from the general advice.
Hidden salt: the salt cellar may be innocent
Most of the salt in a day comes not from salt added at the table but from inside ready-made products. The main sources can be surprising:
- Bread: the amount in a single slice looks small, but the daily quantity eaten makes its total contribution large.
- Cheese and olives: the quiet salt carriers of breakfast; in brined products the amount is higher still.
- Processed meats: sucuk (a spiced dry sausage), salami and sausages carry additives containing both salt and sodium.
- Ready-made soups, sauces, pickles and crisps: the group where comparing labels pays off most.
Always compare on a 100 gram basis, as portion-based figures can mislead. This subject is covered in the portion and 100 gram guide.
Eating out and ready-made sauces
The hardest area for managing salt is away from home; you cannot see how much salt is in a restaurant dish and usually cannot control it. Because it lifts the perception of flavour, salt is generally used generously in professional kitchens, and a single meal out can account for a large part of the recommended daily total on its own. Sauces make the picture heavier: soy sauce, with a salt equivalent of over 2 grams in a single tablespoon, is one of the densest sources, and ready-made salad dressings, ketchup and pickle brine are similarly deceptive. There are practical steps all the same: asking for sauce on the side and adding it yourself, planning soups and brined meze as the day's single salt load, not reaching for the salt cellar before tasting, and cooking plainly at home the day after a heavy day out. The aim is not to forbid eating out but to see the total of the day and the week and to build the balance with meals at home.
Gentle ways to reduce salt
Taste habits change over time, and a gradual reduction lasts better than an abrupt cut. Practical steps include leaving salt until the end of cooking (a late addition gives a more noticeable taste with less salt), building depth of flavour with spices, lemon and garlic, soaking brined products briefly in water, and finding lower-salt options by comparing labels. Within a few weeks the palate adjusts to the new level, and the old degree of saltiness starts to feel excessive to most people.
Remember: the goal is not a life without salt but a kitchen managed with an understanding of where the salt comes from. An eye that can convert the sodium on a label into salt is the most important tool in that management.
Frequently asked questions
Are rock salt and Himalayan salt healthier?
Their sodium content is largely the same as that of table salt, and the differences in trace minerals are not meaningful in nutritional terms. The iodine added to table salt is also important in preventing iodine deficiency.
Is it better to cut out salt completely?
No; sodium is a vital mineral, and the goal is to reduce excess rather than to reach zero. Deficiency is rare on an ordinary diet, and particular situations require medical assessment.
Does a product labelled “sodium free” contain no salt?
Claims of this kind are made against thresholds set in regulation and mean “at a negligible level”. The numerical value in the nutrition table is always more informative than the claim.
Are potassium salts a good alternative?
Reduced-sodium salts containing potassium chloride may be an option for some people, but they may not be suitable for those with kidney disease or taking certain medicines. It is necessary to consult a doctor before switching.
This guide draws on the World Health Organization's recommendations on sodium intake and on the salt presentation rules in the labelling requirements of the Turkish Food Codex, the national food regulation in Türkiye.