Nutrient glossary
What is sodium?
Sodium is the mineral in salt that regulates fluid balance, and the one most people need less of, not more.
Reviewed 20 July 2026. General information, not medical advice.
The short version
Your nerves and muscles need sodium, but the amount is small and modern food overshoots it easily. Around three quarters of UK salt intake comes from everyday processed food, bread, sauces, cured meat and ready meals, not the salt cellar.
High sodium intake pushes blood pressure up over time, and blood pressure is the biggest driver of heart disease and stroke. Cutting back works: population salt reduction measurably lowers it.
Daily reference (context, not a goal)
2,400 mg a day
The reference ceiling here is 2,400 mg of sodium a day, which is 6 g of salt. Multiply sodium by 2.5 to get the salt figure labels use.
This is the fixed adult reference used across these pages. In the app, your amount adjusts to your body and way of eating.
Where sodium concentrates
| Food | Per serving | Per 100g |
|---|---|---|
| Pizza (cheese) | 1,280 mg | 598 mg |
| Crab | 1,070 mg | 1,070 mg |
| Soy Sauce | 988 mg | 5,490 mg |
| Sausage (pork) | 825 mg | 750 mg |
| Anchovies | 734 mg | 3,670 mg |
| Baked Beans | 720 mg | 343 mg |
| Scallops | 600 mg | 667 mg |
| Ham | 529 mg | 945 mg |
Shown for awareness: the reference for sodium is a stay-under or context amount, so this table is about knowing where it lives, not chasing more of it.
Common questions
- Is sodium the same as salt?
- Salt is sodium chloride: 1 g of salt contains 400 mg of sodium. The 6 g salt guideline equals 2,400 mg of sodium.
- Do athletes need extra sodium?
- Heavy sweating does raise needs temporarily, but most training sessions are covered by normal food. Long endurance events in heat are the exception.