Sodium Tracker blog

Guides & comparisons

Honest comparisons, alternatives and how-tos from the Sodium Tracker team.

Free Sodium tools

Banana Potassium CalculatorEnter a banana size and quantity to see total potassium in milligrams, its share of an adult daily target, and how it compares with other potassium-rich foods.
Blood Pressure Category ChartUse this blood pressure chart by age and gender to place an adult reading in the AHA category it reaches. Age and sex do not change the adult thresholds.
Daily Potassium CalculatorEstimate how much potassium per day you need and compare that target with foods eaten today.
Daily Sodium Limit CalculatorEnter your age and a guideline to see how much sodium per day it recommends, plus the equivalent amount of table salt and a comparison with average US intake.
DASH Diet Food ListSearch a DASH diet food list by food group, serving target and sodium preference. Review each food’s placement, serving context and sodium notes.
DASH Diet Grocery List BuilderChoose your household size, days of meals, DASH food groups and sodium preference to build a printable grocery list.
DASH Diet Meal PlannerPick your calorie level, your sodium target and how many meals you eat. The planner shows the published DASH daily serving targets for that calorie level and divides them — along with your sodium budget — across your meals.
High-Sodium Foods ChartFilter a chart of high sodium foods by category and serving size. See sodium per serving and its percentage of the 2,300 mg daily limit.
Low-Sodium Foods Reference ToolFilter a fixed list of foods low in sodium by category, serving size and sodium threshold.
MAP Blood Pressure CalculatorEnter systolic and diastolic readings to estimate mean arterial pressure, see the published MAP reference band, calculate pulse pressure and identify the AHA category for the raw reading.
Milligrams to Grams ConverterConvert milligrams to grams and between micrograms, milligrams, grams, kilograms, ounces and pounds. See the result written out and compare common nutrition-label values.
Salt to Sodium ConverterConvert between salt and sodium units instantly. See grams of salt, milligrams of sodium, teaspoons of salt and the share of the 2,300 mg daily limit.
Sodium Per-Meal Budget CalculatorTurn a daily sodium goal into an even meal-by-meal budget, then adjust it after reserving sodium for snacks.

Guides & comparisons

Teaspoon of salt to sodium in mg: a conversion guide

Reading nutrition labels for sodium step by step

Sodium vs salt: the conversion that clears up labels

Best 9 MyFitnessPal Alternatives in 2026: Compare Smarter

Best 7 Careclinic Alternatives in 2026: Compare Key Features

Best 10 Cronometer Alternatives in 2026: Compare Key Features

Best 9 Nutrients Alternatives in 2026: Compare Smarter Options

Best 9 Fitia Alternatives in 2026: Smart Picks

Best 8 Fooducate Alternatives in 2026: Compare Smarter Picks

Daily sodium intake: limits, labels, and personal targets

Best 8 Salt Log Alternatives in 2026: Track Sodium Smarter

Best 9 Kidney Diet Alternatives in 2026: Smarter Renal Tracking

Best 9 My Dash Diet Alternatives in 2026: Smarter Sodium Tracking

Best 9 Sodio Alternatives in 2026: Track Sodium Smarter