Sodium & Potassium Checker
Add what you ate today. See sodium against the 2,300 mg line, potassium against your adequate intake, and the potassium-to-sodium ratio most food lists skip.
| Food | Servings | Amount |
|---|
Sodium today
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Potassium today
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Common questions
How much sodium should I have per day?
US guidance is under 2,300 mg a day for adults — about one teaspoon of salt. The National Academies call this the Chronic Disease Risk Reduction intake: going lower than that reduces risk further.
How much potassium do I need?
The adequate intake is 2,600 mg a day for adult women and 3,400 mg for men. Most people fall short, mainly because they eat few vegetables, fruit, beans and dairy.
Why does the potassium-to-sodium ratio matter?
Blood pressure responds to both: more potassium helps offset sodium. A ratio of 1 or higher (at least as much potassium as sodium, in mg) is a common rule of thumb. People with kidney disease or on certain blood-pressure drugs may need to limit potassium, so check with a clinician.
Method & sources
Sodium and potassium per serving come from USDA FoodData Central per-100 g values multiplied by the listed serving. Targets: sodium under 2,300 mg/day (CDRR); potassium adequate intake 2,600 mg/day for women and 3,400 mg/day for men. Packaged and restaurant foods vary widely — the label beats any database. Kidney disease and some medications (ACE inhibitors, ARBs, potassium-sparing diuretics) make potassium limits a clinician's call.
- National Academies — DRIs for sodium and potassium (2019)
- NIH Office of Dietary Supplements — Potassium fact sheet
- FDA — Sodium in your diet
- USDA FoodData Central
On a GLP-1 or fasting? Electrolyte calculator adds magnesium and drink labels.
Rankings: potassium-to-sodium ratio · high sodium foods · low sodium foods · potassium rich foods