Is 145 mg of sodium a lot for a single serving or your daily intake?

January 7, 2026 •

4 min read

According to the American Heart Association, most adults should ideally consume no more than 1,500 mg of sodium per day, and a maximum of 2,300 mg. When you encounter the figure 145 mg on a nutrition label, it's natural to wonder how it fits into your overall health goals. The answer, however, depends heavily on context—what is this 145 mg contributing towards?

Quick Summary

Whether 145 mg of sodium is significant depends on its context within a single food serving or total daily intake. This amount is generally considered low per serving based on FDA standards but should be viewed in relation to overall daily consumption goals to make informed dietary choices.

Key Points

Context is Crucial: 145 mg of sodium is a low amount for a single serving of food but should be considered in the context of your total daily intake goals.
Low Sodium Labeling: The FDA defines 'low sodium' as 140 mg or less per serving, making a 145 mg item fall just outside this specific claim, but still considered low overall.
Check the Daily Value (%DV): On a 2,300 mg daily limit, 145 mg is just over 6% of the Daily Value, indicating a low contribution for one serving.
Processed vs. Fresh: Most dietary sodium comes from processed foods, so choosing fresh, whole foods like fruits, vegetables, and lean meats is an effective way to lower your intake.
Rinse Canned Foods: A simple and effective tip for lowering sodium from canned goods like beans or vegetables is to rinse them before use.
Read the Label Completely: Always check the serving size on a nutrition label, as the sodium content listed is per serving and may be multiplied if you eat more than one.

The Context That Matters: A Serving vs. A Day

Understanding whether 145 mg of sodium is 'a lot' is primarily a matter of perspective. A single serving containing 145 mg is evaluated differently than if that were your entire intake for the day. For most adults, health organizations recommend a daily limit ranging from 1,500 mg to 2,300 mg. Therefore, 145 mg represents a small fraction of a typical daily sodium allowance. This quantity becomes significant when consumed multiple times throughout the day, particularly through packaged and processed foods where sodium levels can add up quickly and unexpectedly. On a granular level, understanding FDA labeling standards helps clarify its meaning.

Navigating Official Sodium Guidelines

Health authorities worldwide provide clear recommendations for daily sodium intake to help manage blood pressure and reduce the risk of heart disease.

World Health Organization (WHO) Recommendations

The World Health Organization suggests that adults consume less than 2,000 mg of sodium per day. This is roughly equivalent to less than a teaspoon of salt. This target serves as a global benchmark for public health initiatives aimed at reducing non-communicable diseases linked to high sodium consumption.

American Heart Association (AHA) Guidelines

The AHA recommends no more than 2,300 mg per day for most adults and promotes an ideal limit of no more than 1,500 mg, especially for those with or at risk of high blood pressure. This stricter ideal target reflects the strong link between dietary sodium and cardiovascular health.

How 145 mg Compares to Daily Recommendations

Against a 2,300 mg daily limit, 145 mg constitutes approximately 6.3% of your daily value. Against the more ambitious 1,500 mg target, it represents about 9.7%. This puts 145 mg firmly in the 'low' category for a single serving, but it also highlights how a few servings of similar items can quickly add up over the course of a day. This is particularly relevant when considering that most dietary sodium comes from processed foods, not table salt.

Decoding Nutrition Labels for Sodium Content

To make informed choices, it is crucial to understand the terminology used on food packaging. The U.S. Food and Drug Administration (FDA) regulates specific terms related to sodium content.

Sodium-Free or Salt-Free: Contains less than 5 mg of sodium per serving.
Very Low Sodium: Contains 35 mg or less of sodium per serving.
Low Sodium: Contains 140 mg or less of sodium per serving. A food with 145 mg would not meet this specific claim.
Reduced or Less Sodium: Contains at least 25% less sodium than the standard version of the product. It is important to note that the regular version might still be high in sodium.
No Salt Added or Unsalted: No salt is added during processing. However, the product may still naturally contain sodium. The label must explicitly state if it is not sodium-free.

When evaluating a food label, always check the serving size, as this determines the amount of sodium listed. If a can of soup lists 360 mg of sodium per half-cup serving and you consume the whole can, you are actually ingesting 720 mg of sodium.

High vs. Low Sodium Foods: A Comparison

To illustrate the context of 145 mg, consider the following examples. Switching from processed options to fresh foods can drastically lower your intake.


Food Item	Example	Typical Sodium (mg per serving)	Serving Size
High Sodium	Canned Chicken Noodle Soup	740	1 cup
	Packaged Deli Turkey	500+	2 ounces
	Frozen Pizza (Slice)	765	140g slice
Low Sodium	Fresh Chicken Breast	<100	4 ounces
	Canned Beans (rinsed)	~225	175mL (¾ cup)
	Fresh Broccoli	10	Cooked, 1 cup
	Your 145mg Item	145	Variable

Practical Tips for Managing Your Sodium Intake

Reducing your sodium intake doesn’t require eliminating all salt from your diet, but rather making mindful substitutions and changes.

Cook at home: You have complete control over how much salt goes into your food. Use herbs and spices for flavor instead.
Rinse canned goods: Rinsing canned beans, tuna, and vegetables can help wash away excess sodium.
Focus on fresh: Choose fresh or frozen vegetables without added sauces, as they contain very little natural sodium.
Check condiments: Read labels on sauces, dressings, and condiments, as they can be hidden sources of significant sodium.
Compare brands: When buying packaged goods, compare the labels of different brands and choose the one with a lower sodium content.
Gradual reduction: If you're used to a high-sodium diet, reduce your intake gradually. Your taste buds will adjust over time, allowing you to appreciate the natural flavors of food.

Conclusion: The Final Verdict on 145 mg

So, is 145 mg of sodium a lot? For a single serving of a packaged product, it's a relatively low amount that won't exceed the FDA's 'low sodium' threshold. However, if this is part of a larger meal with other high-sodium ingredients or if you consume several servings, it can add up quickly. The key takeaway is to look beyond the single number and consider your total daily intake and overall dietary pattern. By actively managing your sodium consumption, using nutrition labels as a guide, and favoring fresh foods, you can take meaningful steps toward better heart health and well-being. For more detailed guidance, refer to official sources like the U.S. Food and Drug Administration's resources on sodium.

Frequently Asked Questions

No, 145 mg of sodium is not considered high for a single serving of food. In fact, it's just over the threshold for what the FDA considers a 'low sodium' product (140 mg or less per serving). For most healthy adults, it represents a very small portion of their total daily sodium intake.

The American Heart Association recommends no more than 2,300 mg of sodium per day, with an ideal limit of 1,500 mg for most adults. The World Health Organization recommends less than 2,000 mg per day.

You can find the sodium content by checking the Nutrition Facts label on packaged foods. Look at the amount in milligrams (mg) and the Percent Daily Value (%DV). Remember to always account for the serving size.

Most Americans consume significantly more sodium than recommended. The average American adult consumes about 3,400 mg of sodium daily, far exceeding recommended limits.

The % Daily Value (%DV) indicates how much a single serving of a food contributes to your total daily intake, based on a 2,000-calorie diet. The FDA considers 5% DV or less of sodium per serving to be low, while 20% DV or more is high.

To reduce sodium, you can cook more meals at home to control seasoning, choose fresh produce over processed foods, rinse canned goods, and use herbs and spices for flavor instead of salt.

No, sea salt is not significantly lower in sodium than table salt. The sodium content is essentially the same, so it does not offer a health advantage in terms of sodium reduction. Using either type of salt should be done in moderation.