Sodium-Potassium Ratio Calculator
Calculate your sodium-to-potassium ratio and see if your electrolyte balance is optimal for heart health and blood pressure.
The Sodium-Potassium Ratio is a key indicator of cardiovascular health and electrolyte balance. It is calculated by dividing your daily sodium intake by your daily potassium intake.
Formula: Ratio = Sodium (mg) / Potassium (mg)
Why It Matters: Sodium and potassium work together to regulate fluid balance, nerve signals, and muscle contractions. When sodium is too high relative to potassium, blood pressure rises and cardiovascular risk increases.
Optimal Ranges:
- Below 0.6 — Excellent. Your potassium intake strongly offsets sodium.
- 0.6 – 1.0 — Good. A healthy balance for most adults.
- 1.0 – 2.0 — Elevated. Consider increasing potassium-rich foods or reducing sodium.
- Above 2.0 — High risk. This ratio is associated with significantly increased risk of heart disease and stroke.
Recommended Daily Intakes:
- Sodium: Less than 2,300 mg (ideally under 1,500 mg per the American Heart Association)
- Potassium: At least 2,600 mg for women, 3,400 mg for men
Potassium-Rich Foods:
| Food | Serving | Potassium (mg) |
|---|---|---|
| Banana | 1 medium | 422 |
| Sweet potato | 1 medium | 541 |
| Spinach (cooked) | 1 cup | 839 |
| Avocado | 1 whole | 975 |
| White beans | 1 cup | 1,004 |
| Salmon | 3 oz | 534 |
Practical Example: If you consume 2,400 mg of sodium and 3,000 mg of potassium daily, your ratio is 2400 / 3000 = 0.8 — which falls in the good range.
Tips:
- The World Health Organization recommends a sodium-to-potassium ratio below 1.0.
- Most people consume too much sodium and not enough potassium.
- Processed foods are the main source of excess sodium.
- Fresh fruits, vegetables, and legumes are the best sources of potassium.
- Tracking both minerals together gives a more complete picture than tracking either one alone.