Heart
Sodium and potassium: the numbers, the swaps, and who should check first
Last reviewed: October 2026 by our RD team
If you have been told to “watch your salt,” you may have also heard that potassium is good for you, that salt substitutes are back in the news, and that three organizations disagree about the number. That is a lot to untangle at a grocery shelf.
Our RD team sorts this into three questions: what is the target, where does the sodium actually come from, and does potassium help or hurt you? The third depends on your kidneys and your medicines, so we spend real space on it.
Most sodium arrives in a package. Most potassium is a friend, unless your kidneys cannot clear it.
This is education, not medical advice. If you have kidney disease, heart failure, or a sodium or potassium limit from a clinician, use that number and skip the generic ones here. We separate what the sources say (labeled “evidence”) from what our RD team would do in practice (labeled “our view”).
Two numbers, five sources
| Source | What it says | Worth knowing |
|---|---|---|
| Dietary Guidelines for Americans 2025–2030 | Ages 14 and older: less than 2,300 mg a day. Ages 1–3: less than 1,200 mg; 4–8: less than 1,500 mg; 9–13: less than 1,800 mg. | Also says highly active people may benefit from more sodium to offset sweat losses, and that highly processed, high-sodium foods should be avoided. |
| American Heart Association (AHA) | No more than 2,300 mg a day, with an optimal goal of no more than 1,500 mg for most adults. | Says cutting 1,000 mg a day can improve blood pressure for most people. The 1,500 mg goal may not apply to people who lose a lot of sodium in sweat. |
| 2025 AHA/ACC blood pressure guideline | Reduce sodium to less than 2,300 mg a day, moving toward an ideal limit of less than 1,500 mg, for adults with or without hypertension (a strong, Class 1 recommendation). | This is the clinical guideline many cardiologists work from. |
| NHLBI (DASH eating plan) | DASH lists 2,300 mg a day, and notes 1,500 mg lowers blood pressure even further. | The 1,500 mg line appears as a footnote to the standard DASH table. |
| FDA (Nutrition Facts label) | The Daily Value for sodium is less than 2,300 mg. As a rule of thumb, 5% DV or less per serving is low and 20% DV or more is high. | The label is the tool that turns any of these numbers into a shopping decision. |
Sources: DGA 2025–2030; AHA “How Much Sodium Should I Eat Per Day?” (reviewed July 15, 2025); 2025 AHA/ACC guideline-at-a-glance (JACC); NHLBI DASH page (updated Feb. 25, 2026); FDA “Sodium in Your Diet.”
Where the sources agree, and where they differ
Evidence: every source above puts the adult ceiling at less than 2,300 mg a day. The difference is the second, lower number: the AHA, the AHA/ACC guideline, and NHLBI point toward 1,500 mg, while the Dietary Guidelines name only 2,300 mg. The sources also differ on current intake: the AHA says Americans average over 3,100 mg a day and the FDA says about 3,400 mg (different pages and survey years), so we cite both.
Our view: for a generally healthy adult, getting from usual intake toward 2,300 mg is the big win. With high blood pressure, the lower AHA goal is a conversation for your clinician, not a rule to impose overnight. Our plain-English Dietary Guidelines guide compares these sources on other topics too.
Where sodium actually comes from
The FDA says more than 70% of dietary sodium comes from packaged and prepared foods, not from salt added at the table or in cooking, and the AHA gives the same figure including restaurant food. So the shaker matters less than the soup, bread, sauce, and deli meat you already buy.
The FDA, citing CDC data, lists nine foods that supply about 40% of the sodium Americans eat: deli meat sandwiches, pizza, burritos and tacos, soups, savory snacks (chips, crackers, popcorn), poultry, pasta mixed dishes, burgers, and egg dishes and omelets.
Taste is a poor guide. The FDA notes that cereals, pastries, and breads can carry meaningful sodium without tasting salty, and that additives such as MSG, baking soda, sodium nitrite, and sodium benzoate count too. The Nutrition Facts line is more reliable than your tongue.
| Food | Portion | Sodium (mg, approx.) |
|---|---|---|
| Whole-wheat bread, commercially prepared | 1 slice (32 g) | 146 |
| White bread, commercially prepared | 1 slice (29 g) | 142 |
| Cheddar, sharp, sliced | 1 slice (1 oz) | 180 |
| Cottage cheese, 2% milkfat | ½ cup (113 g) | 348 |
| Peanut butter, smooth, with salt | 2 tablespoons (32 g) | 136 |
| Tuna, light, canned in water, without salt | 3 oz drained | 42 |
| Lentils, boiled, without salt | 1 cup | 4 |
Our arithmetic from USDA FoodData Central per-100 g values and standard portion weights, rounded. Entries are generic examples, not brand data; your own labels may differ a lot. Notice that a sandwich on two slices of bread plus cheese has roughly 470 mg before any deli meat, sauce, or pickles.
Reading label claims
| What it says | What it means |
|---|---|
| Salt/sodium-free | Less than 5 mg of sodium per serving |
| Very low sodium | 35 mg or less per serving |
| Low sodium | 140 mg or less per serving |
| Reduced sodium | At least 25% less sodium than the regular product |
| No salt added or unsalted | No salt added during processing, but the food may not be sodium-free unless it says so |
Source: FDA “Sodium in Your Diet”; the AHA lists the same definitions. “Reduced” is relative to that brand’s own regular product, so a reduced-sodium soup can still be high in sodium.
From teaspoons to milligrams
| Table salt | Sodium |
|---|---|
| ¼ teaspoon | 575 mg |
| ½ teaspoon | 1,150 mg |
| ¾ teaspoon | 1,725 mg |
| 1 teaspoon | 2,300 mg |
Table salt is about 40% sodium by weight. Source: AHA, “Shaking the Salt Habit to Lower High Blood Pressure.”
A simple sodium budget
You do not need to track every day. One week is enough to learn where your sodium lives. Here is how our RD team would run it.
- Pick a number with your clinician if you have a condition. Otherwise use 2,300 mg as the ceiling.
- Split it into rough slots. Our rule of thumb (not from a guideline) is about 500 mg at breakfast, 700 at lunch, 700 at dinner, and 400 for snacks. Adjust to your life.
- Write down only the packaged foods. Read the label’s sodium per serving, then check the serving size. Eating two servings means twice the sodium.
- Find your top two sources and swap or shrink just those. Retest next week.
Swaps that work
| Swap | Why it helps | Source |
|---|---|---|
| Rinse canned beans, tuna, and vegetables | Removes some of the sodium in the canning liquid | FDA; AHA |
| Choose no-salt-added or low-sodium broth, canned vegetables, and nuts | Same food, lower starting sodium | AHA |
| Season with herbs, spices, garlic (not garlic salt), lemon, or vinegar | Adds flavor without sodium | AHA; FDA |
| Ask for sauces and dressings on the side at restaurants | You control how much of the saltiest part you eat | FDA; AHA |
Taste adapts. The FDA says your taste for sodium gradually decreases when you cut back. Our view: change one or two foods at a time.
Potassium: friend for most, hazard for some
Evidence: NIH ODS says low potassium intake is linked with higher blood pressure, especially with a high-sodium diet, and that raising potassium while lowering sodium might help lower blood pressure and stroke risk. The 2025 AHA/ACC guideline lists more dietary potassium among lifestyle changes it strongly recommends for everyone with elevated blood pressure or hypertension (the 2017 version excepted people with CKD or medicines that reduce potassium excretion). ODS says potassium from food has not been shown to harm healthy people with normal kidney function, since the extra leaves in urine. The hazard is for people whose kidneys, medicines, or conditions limit that.
| Group | Adequate intake per day |
|---|---|
| Teens 14–18 years (boys / girls) | 3,000 mg / 2,300 mg |
| Adults 19+ (men) | 3,400 mg |
| Adults 19+ (women) | 2,600 mg |
| Pregnancy / breastfeeding (adult) | 2,900 mg / 2,800 mg |
ODS: many people in the United States get less than these amounts. The FDA Daily Value used on food labels is 4,700 mg. ODS notes that no upper limit has been set for potassium.
| Food | Serving | Potassium (mg) |
|---|---|---|
| Apricots, dried | ½ cup | 755 |
| Lentils, cooked | 1 cup | 731 |
| Potato, baked, flesh only | 1 medium | 610 |
| Banana | 1 medium | 422 |
| Milk, 1% | 1 cup | 366 |
| Salmon, Atlantic, farmed, cooked | 3 ounces | 326 |
| Yogurt, Greek, plain, nonfat | 6 ounces | 240 |
Source: NIH ODS, Potassium fact sheet for health professionals, Table 2. Food labels list potassium per serving, so check the serving size.
Who should check first
| Situation | Why (evidence) |
|---|---|
| Chronic kidney disease | CKD can make it harder for the kidneys to remove potassium, and blood levels can become very high (NIDDK). Work with a dietitian or clinician to set the right amount. |
| ACE inhibitors (for example, benazepril) and ARBs (for example, losartan) | They decrease the amount of potassium lost in urine and can raise potassium levels, especially with kidney problems (NIH ODS). |
| Potassium-sparing diuretics (for example, amiloride, spironolactone) | Same effect: less potassium lost in urine (NIH ODS). |
| Type 1 diabetes, heart failure, liver disease, adrenal insufficiency | ODS lists these among conditions where hyperkalemia can occur. |
| Potassium supplements or salt substitutes in large amounts | Even healthy people can exceed what the kidneys can excrete if they take very high amounts (NIH ODS). |
Water pills of the loop and thiazide type (for example, furosemide) do the opposite: they increase potassium lost in urine and can lower levels (NIH ODS). The guideline’s list of drugs that reduce potassium excretion also names triamterene, eplerenone, finerenone, many other ACE inhibitors and ARBs, and cyclosporine and tacrolimus. Our view: never change a medicine because of this table; use it to prepare a question for your prescriber or pharmacist.
Potassium salt substitutes and the October 2026 FDA rule
What they are: many salt substitutes replace some or all of the sodium chloride with potassium chloride. ODS reports potassium content from about 440 mg to 2,800 mg per teaspoon.
Evidence for benefit: the 2025 AHA/ACC guideline gives a Class 2a recommendation (it is reasonable) that potassium-based salt substitutes can be useful to prevent or treat elevated blood pressure in adults with or without hypertension, except in the presence of CKD or use of drugs that reduce potassium excretion, where monitoring of blood potassium levels is indicated. The AHA says they can be useful in some adults and to check with a healthcare professional first. ODS adds, from an AHRQ review, that some of the benefit may come from the sodium reduction rather than the extra potassium.
Evidence for caution: ODS says people with kidney disease or those taking certain medications should consult a provider before using salt substitutes, because of hyperkalemia risk. NIDDK advises people with high potassium to use herbs and spices instead of salt substitutes.
Very active people and heavy sweaters
The Dietary Guidelines say highly active individuals may benefit from increased sodium intake to offset sweat losses. The AHA likewise says its 1,500 mg goal may not apply to competitive athletes and workers under major heat stress, and it notes that the body needs under 500 mg a day to function, so most people are far from too little. Our view: if you sweat heavily, ask a clinician or sports dietitian about your own number rather than guessing, especially with high blood pressure or kidney disease.
Iodized salt: a quick tension
Iodized salt is one reliable iodine source. If you cut salt, especially on a plant-based diet, make sure iodine has another plan. Our vegetarian and vegan nutrients guide explains iodine in more detail.
When to see a doctor
A registered dietitian can build a plan around your labs and medicines.
A short “good enough” check
- I know which target applies to me: a clinician’s number if I have one, otherwise under 2,300 mg.
- I found my top two packaged sodium sources and nudged one this week.
- I know whether kidney disease or my medicines mean I should skip potassium salt substitutes.
- I get fruit, vegetables, beans, or dairy most days.
Frequently asked questions
Is 1,500 mg of sodium the “real” limit?
The sources frame it differently. The Dietary Guidelines name a ceiling of less than 2,300 mg. The AHA and the 2025 AHA/ACC guideline describe 1,500 mg as an ideal goal for most adults. NHLBI says 1,500 mg lowers blood pressure further. Our view: start by getting under 2,300 mg, and ask your clinician if a lower number fits your blood pressure.
Can I eat too little sodium?
The AHA says it is unlikely most people get too little, and the body needs under 500 mg a day. Very heavy sweating and some medical conditions are exceptions, which is why a clinician’s advice matters if you are in those groups.
Are potassium salt substitutes safe for me?
If your kidneys work normally and you take no medicines that affect potassium, guideline groups say they can be useful for blood pressure. If you have kidney disease or take an ACE inhibitor, ARB, or potassium-sparing diuretic, ask first. When in doubt, use herbs, citrus, and spices.
Does the new FDA rule mean everything will have potassium chloride?
No. The rule is voluntary and applies to standardized foods, so many products will not change. Check ingredient lists if you need to avoid potassium.
Sources
- U.S. Department of Agriculture & U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2025–2030 (January 2026). https://cdn.realfood.gov/DGA.pdf
- American Heart Association. How Much Sodium Should I Eat Per Day? (reviewed July 15, 2025). https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/how-much-sodium-should-i-eat-per-day
- American Heart Association. Shaking the Salt Habit to Lower High Blood Pressure (reviewed Aug. 14, 2025). https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/shaking-the-salt-habit-to-lower-high-blood-pressure
- 2025 AHA/ACC High Blood Pressure Guideline-at-a-Glance. J Am Coll Cardiol. https://www.jacc.org/doi/10.1016/j.jacc.2025.07.010
- 2025 AHA/ACC High Blood Pressure Guideline (Circulation). https://www.ahajournals.org/doi/10.1161/CIR.0000000000001356
- NHLBI. DASH Eating Plan (updated Feb. 25, 2026). https://www.nhlbi.nih.gov/health/dash-eating-plan
- FDA. Sodium in Your Diet (content current as of Mar. 5, 2024). https://www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet
- NIH Office of Dietary Supplements. Potassium: Fact Sheet for Health Professionals (updated June 2, 2022). https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/
- NIH Office of Dietary Supplements. Potassium: Fact Sheet for Consumers (updated Mar. 22, 2021). https://ods.od.nih.gov/factsheets/Potassium-Consumer/
- NIDDK. Healthy Eating for Adults with Chronic Kidney Disease (last reviewed Jan. 2025). https://www.niddk.nih.gov/health-information/kidney-disease/chronic-kidney-disease-ckd/healthy-eating-adults-chronic-kidney-disease
- FDA. Use of Salt Substitutes To Reduce the Sodium Content in Standardized Foods; Final Rule. Federal Register 91(196):65040–65070, Oct. 13, 2026. https://www.federalregister.gov/documents/2026/10/13/2026-20848/use-of-salt-substitutes-to-reduce-the-sodium-content-in-standardized-foods
- FDA. FDA Issues Final Rule on Salt Substitutes in Standardized Foods (Constituent Update, Oct. 9, 2026). https://www.fda.gov/food/hfp-constituent-updates/fda-issues-final-rule-salt-substitutes-standardized-foods
- U.S. Department of Agriculture. FoodData Central (sodium values for the everyday-basics table). https://fdc.nal.usda.gov/
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