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.→

• Eating out on a low sodium diet without guessing

  Use practical strategies for eating out on a low sodium diet: check chain nutrition data, adjust sauces and sides, choose simpler cooking, and plan the day.

  Oct 14, 2026 →

• How to reduce sodium intake with changes that last

  Learn how to reduce sodium intake by comparing labels, cooking strategically, rinsing canned foods, adjusting restaurant orders, and tracking patterns.

  Oct 11, 2026 →

• Salt substitute for low sodium diet: options and cautions

  Choose a salt substitute for low sodium diet cooking from herbs, acids, aromatics, and potassium chloride products—with key kidney and medication cautions.

  Oct 8, 2026 →

• Low sodium diet meal plan: a flexible sample day

  Build a low sodium diet meal plan by spreading a 1,500–2,300 mg budget across meals, planning snacks, batch cooking, and leaving room for eating out.

  Oct 5, 2026 →

• Low sodium snacks: ideas that still satisfy

  Try low sodium snacks built from fruit, unsalted nuts, yogurt, vegetables, popcorn, and carefully checked packaged options for easier daily planning.

  Oct 2, 2026 →

• Low sodium diet food list for a practical grocery trip

  Use this low sodium diet food list to shop for produce, grains, beans, proteins, dairy, snacks, and no-salt-added staples without guessing.

  Sep 29, 2026 →

• Foods high in sodium: where the daily total hides

  Learn which foods high in sodium contribute most often, why bread and sauces can matter without tasting salty, and how to compare labels fairly.

  Sep 26, 2026 →

• Potassium rich foods: practical choices and safety notes

  Find potassium rich foods across vegetables, fruit, beans, dairy, and fish, with practical serving ideas and an important kidney and medication warning.

  Sep 23, 2026 →

• What is the DASH diet? Food groups and sodium levels

  Learn what is the DASH diet, which food groups it emphasizes, how its 2,300 mg and 1,500 mg sodium versions differ, and how to begin.

  Sep 20, 2026 →

• Teaspoon of salt to sodium in mg: a conversion guide

  Convert a teaspoon of salt to sodium in mg with a practical table for quarter, half, and full teaspoons, plus tips for dividing recipe totals.

  Sep 17, 2026 →

• Reading nutrition labels for sodium step by step

  Learn reading nutrition labels for sodium using serving size, milligrams, percent Daily Value, and regulated low or reduced sodium package claims.

  Sep 14, 2026 →

• Sodium vs salt: the conversion that clears up labels

  Understand sodium vs salt, why sodium is about 40% of salt by weight, how to convert grams and milligrams, and why labels report sodium.

  Sep 11, 2026 →

• Best 9 Nutrients Alternatives in 2026: Compare Smarter Options

  Compare nutrients alternatives across iOS and Android, watch support, nutrient scoring rules, meal logging, reports, pricing, and privacy to find the right fit.

  Sep 8, 2026 →

• Best 7 Careclinic Alternatives in 2026: Compare Key Features

  Compare careclinic alternatives by platform support, watch compatibility, sodium scoring rules, logging tools, and pricing to find the right fit for health tracking.

  Sep 8, 2026 →

• Best 9 MyFitnessPal Alternatives in 2026: Compare Smarter

  Compare myfitnesspal alternatives by platform, watch support, food database depth, scoring rules, privacy, and pricing to find the right nutrition tracking app.

  Sep 8, 2026 →

• Best 10 Cronometer Alternatives in 2026: Compare Key Features

  Compare platforms, watch support, scoring rules, and nutrition features in this practical review of 10 cronometer alternatives for different tracking needs.

  Sep 8, 2026 →

• Best 8 Fooducate Alternatives in 2026: Compare Smarter Picks

  Compare fooducate alternatives across iOS and Android, Apple Watch support, barcode tools, scoring rules, nutrition depth, and pricing to choose the right app.

  Sep 8, 2026 →

• Best 9 Fitia Alternatives in 2026: Smart Picks

  Compare fitia alternatives by platform, watch support, nutrition scoring rules, food databases, meal logging to choose the right app for your health goals.

  Sep 8, 2026 →

• Daily sodium intake: limits, labels, and personal targets

  Understand daily sodium intake using the FDA Daily Value, AHA guidance, food-label math, common hidden sources, and individualized medical advice.

  Sep 8, 2026 →

• Best 8 Salt Log Alternatives in 2026: Track Sodium Smarter

  Compare the best my salt log alternatives for 2026. We review 8 apps by platform, watch support, scoring rules, and food database depth.

  Sep 8, 2026 →

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

  We compare 9 my dash diet alternatives for 2026, covering platform support, watch sync, scoring rules, and sodium tracking accuracy. Find your fit.

  Sep 8, 2026 →

• Best 9 Kidney Diet Alternatives in 2026: Smarter Renal Tracking

  Compare 9 kidney diet alternatives for 2026. We review platform support, watch compatibility, and scoring rules to help you manage renal nutrition.

  Sep 8, 2026 →

• Best 9 Sodio Alternatives in 2026: Track Sodium Smarter

  Compare 9 sodio alternatives for 2026. We review platform support, watch sync, scoring rules, and food databases to find the best sodium tracker.

  Sep 8, 2026 →