How Many mEq of Sodium Are in a Teaspoon of Salt?

December 26, 2025 •

3 min read

According to the Centers for Disease Control and Prevention (CDC), a single teaspoon of table salt contains approximately 2,400 milligrams (mg) of sodium. However, medical and nutritional contexts often use milliequivalents (mEq) to measure electrolytes like sodium, necessitating a specific conversion to understand its true chemical effect on the body.

Quick Summary

A standard level teaspoon of table salt contains approximately 104 mEq of sodium, a unit representing the mineral's chemical activity in the body's fluids.

Key Points

Conversion Rule: A level teaspoon of fine table salt contains approximately 104 mEq of sodium.
Salt vs. Sodium: Table salt (sodium chloride) is only about 40% sodium by weight; the term 'salt' is not interchangeable with 'sodium'.
Measurement Clarity: The mEq unit is used medically to assess electrolyte balance based on chemical activity, which differs from a simple weight-based measurement like milligrams.
Density Matters: The amount of sodium in a teaspoon varies with grain size; coarser salts (kosher) have less sodium per teaspoon than fine salts due to lower density.
Hidden Sources: The majority of sodium in a typical diet comes from processed and restaurant foods, not from using the salt shaker at home.

The Calculation: From Grams to mEq

To determine how many mEq of sodium are in a teaspoon of salt, a multi-step chemical conversion is required. It is a process that involves understanding the weight of the salt, its sodium content, and the chemical properties of the sodium ion itself.

Step 1: Determine the Weight of the Salt

The first factor is the density of the salt. A standard, level teaspoon of fine-grain table salt weighs roughly 6 grams (g). The weight can vary based on the grain size; coarse salts like kosher salt have larger crystals, meaning a teaspoon by volume would weigh less than a teaspoon of fine salt. For this calculation, the 6-gram figure for fine table salt is used as the baseline.

Step 2: Calculate the Sodium Content in Milligrams (mg)

Table salt, or sodium chloride (NaCl), is composed of about 40% sodium by weight.

Calculation: 6 g of salt * 40% sodium = 2.4 g of sodium.
To convert grams to milligrams, multiply by 1,000: 2.4 g * 1,000 = 2,400 mg of sodium.

Step 3: Convert Milligrams (mg) to Milliequivalents (mEq)

Milliequivalents measure the chemical combining power of an ion, taking into account its atomic weight and valence (electrical charge). The formula for this conversion is:

mEq = (mg * valence) / atomic weight

For sodium (Na+):

Valence: +1.
Atomic Weight: 23.
Calculation: mEq = (2,400 mg * 1) / 23 ≈ 104.3 mEq

This calculation confirms that a teaspoon of fine table salt contains approximately 104 mEq of sodium.

Why mEq is a Meaningful Measurement

For healthcare professionals, mEq is a more relevant unit than mg for assessing electrolyte levels because it accounts for the chemical activity of the ion in the body's fluids. Sodium is a crucial electrolyte that helps regulate nerve impulses, muscle function, and fluid balance. When sodium is dissolved in the body, it separates into ions. The mEq measurement reflects this ionic concentration, which is critical for medical diagnoses and treatments.

A Comparison of Salt Types and Sodium Content

As noted earlier, the weight and therefore the sodium content of a teaspoon can vary significantly depending on the type and grain size of the salt. Below is a comparison table showing approximate sodium content per level teaspoon for different common salts.


Type of Salt	Approx. Weight per Teaspoon	Approx. Sodium Content (mg)	Approx. Sodium Content (mEq)
Fine Table Salt	6 g	2,400 mg	104 mEq
Fine Sea Salt	5.3 g	2,120 mg	92 mEq
Coarse Kosher Salt	4.8 g	1,920 mg	83 mEq
Flake Kosher Salt	2.8 g	1,120 mg	49 mEq

Recommended Sodium Intake and Hidden Sources

For most healthy adults, federal guidelines recommend limiting sodium intake to less than 2,300 mg per day, which is equivalent to about one teaspoon of salt. However, the World Health Organization (WHO) recommends less than 2,000 mg/day. It is important to note that most of the sodium we consume comes from processed and restaurant foods, not from a salt shaker. Many people unknowingly exceed recommended limits, putting them at increased risk for high blood pressure and other health issues.

Tips for Reducing Sodium Intake

Read Nutrition Labels: Pay attention to the serving size and sodium content listed on packaged foods. A food with 5% DV or less of sodium per serving is considered low, while 20% DV or more is high.
Cook at Home: Preparing your own meals gives you control over the amount of salt added. Flavor food with herbs, spices, and acid (lemon, vinegar) instead of relying solely on salt.
Rinse Canned Foods: Rinsing canned beans and vegetables can wash away some of the added sodium.
Choose Fresh: Opt for fresh meat, poultry, and vegetables over processed or pre-seasoned varieties, which often contain high levels of sodium.
Beware of “Salty-Tasting” Foods: Some processed foods and condiments are unexpectedly high in sodium. Be mindful of items like sauces, dressings, and bread, which can be significant hidden sources.

Conclusion

Understanding the conversion of sodium from milligrams to milliequivalents provides a more complete picture of its effect on the body's electrolyte balance. While a teaspoon of salt contains approximately 104 mEq of sodium, the true takeaway is that excessive sodium intake, largely from processed foods, is a significant public health concern. By being mindful of food labels and prioritizing fresh, whole foods, individuals can better manage their sodium consumption and support long-term cardiovascular health. For more information, the World Health Organization offers key facts and recommendations for sodium reduction.

Frequently Asked Questions

Milligrams (mg) measure the weight of the sodium, while milliequivalents (mEq) measure its chemical activity or combining power as an electrolyte in the body's fluids. While 104 mEq is equivalent to 2,400 mg of sodium, the mEq value provides more useful information for medical and physiological contexts.

By weight, table salt and sea salt have virtually identical sodium content (~40%). However, sea salt crystals are often larger, meaning a teaspoon by volume may contain less sea salt and therefore less sodium than a teaspoon of fine table salt.

In many countries, including the United States, the average daily sodium intake is significantly higher than recommended. For instance, Americans consume an average of 3,400 mg per day, far exceeding the 2,300 mg daily limit.

More than 70% of dietary sodium typically comes from processed and restaurant foods, not from the salt shaker. Common hidden sources include bread, sauces, cold cuts, pizza, and canned soups.

Excessive sodium intake is strongly linked to high blood pressure (hypertension), which increases the risk of heart disease, stroke, and kidney disease.

To reduce sodium, focus on preparing more meals at home, seasoning food with herbs and spices instead of salt, and reading nutrition labels on packaged foods to choose lower-sodium options.

For healthy adults, the World Health Organization (WHO) recommends less than 2,000 mg of sodium per day, or less than 5 grams of salt per day.