How Much is 6g of Salt? A Practical Guide

October 30, 2025 •

3 min read

The World Health Organization recommends that adults consume less than 6g of salt a day, but many people are unsure what this amount looks like in practice. The good news is that 6g of salt is equivalent to roughly one level teaspoon, providing a simple visual cue for managing your daily intake.

Quick Summary

Adults should aim for no more than 6g of salt per day, which corresponds to one level teaspoon. Achieving this involves monitoring not only added salt but also the 'hidden' salt in processed foods, using accurate measurement techniques, and exploring low-sodium alternatives for cooking.

Key Points

Measurement: 6g of salt is equivalent to one level teaspoon for fine table salt.
Daily Limit: 6g is the recommended total daily intake for adults, including hidden salt in processed foods.
Hidden Salt: A large portion of daily salt intake comes from processed foods, not just from the shaker.
Accuracy: For baking and precise measurements, a kitchen scale is more accurate than relying solely on volume measurements like teaspoons, especially with coarse salts.
Flavor Alternatives: Reduce dependence on salt by using herbs, spices, and citrus to enhance the flavor of meals.
Label Reading: Check food labels for salt or sodium content (multiply sodium by 2.5 for salt).
Health Impact: High salt intake can increase blood pressure, raising the risk of heart disease and stroke.

Understanding the 6g Recommendation

Many health organizations, including the World Health Organization and the UK's NHS, recommend limiting daily salt intake to 6 grams for adults. This recommendation is crucial because high salt consumption is linked to elevated blood pressure, which increases the risk of heart disease and stroke. However, a significant portion of this salt intake often comes from pre-packaged and processed foods, not just the salt shaker. Therefore, understanding how to measure and track this amount is essential for maintaining a heart-healthy diet.

How to Measure 6g of Salt

Since 6g of salt is approximately one level teaspoon, this is the most common and practical household measurement. However, it's important to be aware of the variables that can affect accuracy:

Type of salt: Different salt types have different crystal sizes and densities. Fine table salt is denser than coarse sea salt or kosher salt. A level teaspoon of fine table salt will weigh more than a level teaspoon of coarse salt. For the most accurate measurement, especially when baking, using a kitchen scale is the gold standard.
Accuracy of the teaspoon: Standard kitchen teaspoons can vary slightly in size. Using a dedicated set of measuring spoons will provide more consistent results than a cutlery teaspoon.
Leveling the measurement: To get a level teaspoon, fill the spoon and then scrape off the excess with the flat edge of a knife. A 'heaped' teaspoon will significantly exceed the 6g recommendation.

Practical Strategies for Controlling Salt Intake

Managing your salt intake goes beyond just measuring how much you add to your home-cooked meals. Here are some strategies to help you stay within the 6g limit:

Read food labels: Check the nutritional information on packaged foods. Look for the 'per 100g' or 'per serving' salt content. Some labels might list 'sodium' instead of 'salt'. To convert sodium to salt, multiply the sodium figure by 2.5. A traffic light system on some products can also help you quickly identify high, medium, or low-salt options.
Cook from scratch: Preparing meals at home gives you full control over the ingredients. Avoid relying on ready-made sauces, marinades, and pre-packaged meals, which are often high in hidden salt.
Experiment with salt alternatives: Flavor your food with herbs, spices, lemon juice, or garlic instead of relying on salt. Your taste buds will adapt over a few weeks, and you'll begin to appreciate the natural flavors of your food.
Reduce gradually: Don't cut salt out completely overnight. Instead, reduce the amount you add to recipes gradually. This allows your palate to adjust without feeling deprived.

Salt Measurements: Tablespoon vs. Teaspoon

Understanding the conversion between different measuring spoons can be useful for cooks. While 6g is approximately one level teaspoon of fine table salt, a tablespoon is a much larger quantity. A standard tablespoon holds three teaspoons.


Measurement	Approximate Grams of Salt	Key Considerations
1/4 teaspoon	1.5 grams	Good for adding a pinch of salt to a dish.
1 level teaspoon	6 grams	The recommended adult daily limit for total salt intake.
1 level tablespoon	18 grams	Significantly exceeds the daily recommendation.
1/4 cup	72 grams	A very large amount, only used for brining or large-batch cooking.

Comparison of Salt Types

Different salt varieties have varying weights per volume due to their crystal structure. This is why a scale is the most accurate tool.


Salt Type	Notes on Measurement	Common Uses
Table Salt	Fine, uniform crystals; 6g is a consistent level teaspoon.	Everyday cooking and baking.
Coarse Sea Salt	Larger crystals, less dense; a level teaspoon is often less than 6g.	Grinding, finishing, pickling.
Kosher Salt	Coarse, irregular crystals; a level teaspoon is less than 6g.	Seasoning meat, general cooking.
Himalayan Pink Salt	Typically coarser than table salt; weight per volume can vary.	Finishing salt, presentation.

Conclusion

For most adults, 6g of salt equates to about one level teaspoon. However, it's crucial to remember that this is the total recommended daily intake, including the salt already present in foods we buy. By being mindful of food labels, using accurate measurement methods like scales for precision, and experimenting with other flavorings, you can effectively manage your salt consumption. This simple step can have a significant positive impact on your long-term cardiovascular health. For more detailed information on healthy eating, visit the official NHS website for guidance on salt intake.

Frequently Asked Questions

For fine table salt, 6g is approximately one level teaspoon. It's important to level the spoon with a knife to ensure accuracy.

No, because of the different crystal sizes, coarse salt is less dense than fine table salt. A level teaspoon of coarse salt will weigh less than 6g, while a level teaspoon of fine salt is very close to 6g.

While a scale is the most accurate, using a standard, level measuring teaspoon is a reliable household method for estimating 6g of fine table salt. Be sure to level it carefully.

Salt is made of sodium and chloride. To calculate the sodium content, you multiply the salt amount by 0.4. Therefore, 6g of salt contains approximately 2.4g (or 2,400mg) of sodium.

The recommended maximum daily intake of salt for adults is 6g. This figure includes both the salt added during cooking and the salt hidden in processed foods.

To reduce your salt intake, cook more meals from scratch, read food labels to choose lower-salt options, and use herbs, spices, and citrus to add flavor instead of salt.

No. Despite common misconceptions, sea salt and rock salt are chemically similar to table salt and contain roughly the same amount of sodium chloride. Their health effects are comparable.