How to Use the Low-Sodium Recipe Reduction Calculator
Curious how much of a difference trimming the salt, soy sauce, or miso in your go-to recipe actually makes? This calculator shows you. Enter how much salt, soy sauce, and miso you normally use, pick a reduction target (20%, 30%, or 50%), and it calculates how much sodium you'd save per meal — plus the total saved over a year if you cook that dish regularly.
Sodium content is estimated at 2,300mg per teaspoon of salt (about 5g), 1,000mg per tablespoon of soy sauce, and 700mg per tablespoon of miso. Plug in the actual seasoning amounts from a soup, stew, or stir-fry you make often, and you may be surprised how much sodium adds up.
The WHO recommends keeping daily sodium intake under 2,000mg, but average intake in many diets runs well above that. Cutting seasoning by just 20-30% lets your palate adjust gradually while noticeably lowering your total daily sodium. Pairing this with drinking less broth or leaning on vegetables and seaweed for umami flavor can help too.
Frequently Asked Questions
One teaspoon of table salt (about 5g) contains roughly 2,300mg of sodium. This calculator uses that figure to estimate sodium from salt, soy sauce, and miso.
The WHO recommends keeping daily sodium under 2,000mg. If you're used to salty food, start by cutting 20-30% and let your taste buds adjust gradually.