How to Use the Daily Sodium Intake Tracker
Excess sodium intake is a leading risk factor for high blood pressure, heart disease, and kidney problems. The WHO recommends less than 2,000mg of sodium per day, yet most people in developed countries consume far more than this — often without realizing it. This tracker helps you add up the sodium from everything you ate today and see how your intake compares to the recommended limit.
Enter each food you consumed and its sodium content in milligrams. For packaged foods, the amount is on the Nutrition Facts label under "Sodium." For restaurant meals, most major chains list nutritional data on their websites. Common reference values: regular instant ramen ~1,800mg, fast food burger ~1,000mg, one slice of pizza ~640mg, 2 tablespoons of soy sauce ~2,000mg. Click "Add food" to add more rows as needed.
If you exceed the daily limit, drinking extra water and eating potassium-rich foods like bananas, spinach, and sweet potatoes can help your body excrete excess sodium. Long-term, choosing low-sodium products, reducing processed foods, and cooking at home are the most effective strategies. Use this tracker regularly to build awareness of your sodium intake patterns.
Frequently Asked Questions
Enter the sodium for the amount you actually ate. If a label says 800mg per serving and you ate half a serving, enter 400mg. Accurate portioning gives you the most useful result.
Occasional excess is generally not dangerous for healthy people. Chronic high intake over months and years is what raises blood pressure and disease risk. If you go over today, aim to eat low-sodium the next day to balance it out.
Yes. For people with high blood pressure or kidney disease, many guidelines recommend staying below 1,500mg per day. Consult your doctor or a dietitian for a personalized sodium target.