Sodium
What it is and what it does
- Sodium is an essential nutrient. (WHO fact sheet: Sodium reduction (11 May 2026))
- ICMR-NIN counts sodium among the 'macro' minerals, with potassium, calcium, phosphorus, magnesium and sulphur. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- Common (edible) salt is sodium chloride: 40% sodium and 60% chloride. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- Sodium is needed to maintain blood plasma volume and acid-base balance, to carry nerve impulses and for normal cell function. (WHO fact sheet: Sodium reduction (11 May 2026))
- Sodium has an important role in nerve conduction and is mainly involved in keeping the body's water and fluid balance. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- Together with potassium, sodium is essential for water and fluid balance, electrolyte balance and the electrical functions of all cells. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- The body also needs sodium for muscles and nerves to work properly. (MedlinePlus Medical Encyclopedia (US National Library of Medicine): Sodium in diet (review date 4/30/2026))
Why it matters
- Sodium deficiency is extremely unlikely in healthy people. (WHO fact sheet: Sodium reduction (11 May 2026))
- Too much: excess sodium is linked to adverse health outcomes, including increased blood pressure. (WHO fact sheet: Sodium reduction (11 May 2026))
- ICMR-NIN: high salt intake is associated with high blood pressure and related blood-vessel and heart diseases. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- In India, average salt intake ranges from 3 g to 10 g a day across states, and about 45% of people eat more than 5 g a day. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- Worldwide, the average adult intake in 2021 was 4278 mg sodium a day (equivalent to 11 g salt). (WHO fact sheet: Sodium reduction (11 May 2026))
General information, not medical advice — for your own needs, ask a doctor or dietitian.
How much is needed
| Who | Amount | What the figure is | Whose figure |
|---|---|---|---|
| Adults (men and women) | 2000 mg/day | Recommended (safe) intake | ICMR-NIN 2020 |
| Adults (text) | 2000 mg sodium = 5 g salt per day | Safe intake | ICMR-NIN 2020 |
| Diet (ratio) | 1:1 sodium : potassium, in mmol | Desirable ratio | ICMR-NIN 2020 |
| Adults | less than 2000 mg sodium (= less than 5 g salt) per day | WHO recommended intake (upper bound) | WHO |
| Adults 19+ years, incl. pregnancy and breastfeeding (US) | 1,500 mg/day | AI (adequate intake) | US NASEM 2019 via Linus Pauling Institute (not an Indian value) |
| Adults (US) | 2,300 (limit) mg/day | Intake limit for adults (US CDRR value) | US NASEM via MedlinePlus (not an Indian value) |
India’s own figure (ICMR-NIN 2020) comes first. Figures from other bodies are shown only where they help, and say whose they are.
Sources: ICMR-NIN Expert Group. Short Report of Nutrient Requirements for Indians: Recommended Dietary Allowances and Estimated Average Requirements - 2020; WHO fact sheet: Sodium reduction (11 May 2026); Linus Pauling Institute, Oregon State University. Micronutrient Information Center: Sodium (Chloride) (last updated 4/11/19); MedlinePlus Medical Encyclopedia (US National Library of Medicine): Sodium in diet (review date 4/30/2026)
In every millet and pseudo-cereal, per 100 g raw
| Grain | Amount | Source |
|---|---|---|
| Teff | 12 mg | USDA FDC 169747 |
| Fonio | 8 mg | FAO WAFCT 2019 |
| Jowar (sorghum) | 5.42 mg | IFCT A005 |
| Proso millet | 5 mg | USDA FDC 169702 |
| Little millet | 4.77 mg | IFCT A016 |
| Ragi (finger millet) | 4.75 mg | IFCT A010 |
| Quinoa | 4.5 mg | IFCT A009 |
| Bajra (pearl millet) | 4.11 mg | IFCT A003 |
| Kodo millet | 3.35 mg | IFCT A017 |
| Rajgira (amaranth) | 2.81 mg | IFCT A002 |
| Kuttu (buckwheat) | 1 mg | USDA FDC 170286 |
Each grain has ONE source, named on its page: IFCT = Indian Food Composition Tables 2017 (ICMR-NIN) with its food code; USDA FDC; FAO WAFCT 2019; NIN 2007 via ICAR-IIMR. Values exactly as printed, not converted — tables differ in method, so compare within a source. Published values for the grain, not a laboratory test of our packs.
Absorption and food
- Hot weather and vigorous physical activity increase sodium loss through sweat. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- Higher sodium intake increases calcium excretion, which may lower bone density. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- Sodium intake needs to be balanced with potassium intake. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- Baking soda used while cooking pulses and vegetables adds sodium to the food, just like salt. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- All foods contain some sodium, but foods themselves supply under 10% of the sodium people eat; most comes from salt added in cooking or processing (ICMR-NIN). (ICMR-NIN. Dietary Guidelines for Indians 2024)
- Processed foods such as snacks, savouries, soups, sauces, ketchup, salted butter, cheese, canned foods and papads add to salt intake. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- Rock salts such as pink (sendha namak) and black (kala namak) salt have almost the same sodium content as common salt, so ICMR-NIN advises limiting every variety. (ICMR-NIN. Dietary Guidelines for Indians 2024)