Interactive Sodium to Potassium Ratio Calculator

Calculate your sodium-to-potassium ratio to assess electrolyte balance and hypertension risk. Enter daily intake in milligrams for professional analysis based on WHO/AHA guidelines.

Typical sources: Processed foods, table salt (1 tsp = 2,300mg)
Typical sources: Bananas, potatoes, leafy greens, beans

Sodium to Potassium Ratio Formulas & WHO/AHA Guidelines

Understanding electrolyte balance and cardiovascular risk factors

Na:K Ratio Definition

The sodium-to-potassium ratio reveals the balance between two critical electrolytes affecting blood pressure, kidney function, and cardiovascular health. A lower ratio indicates better electrolyte balance and reduced hypertension risk.

Calculation Formula

Na:K Ratio = Sodium (mg) ÷ Potassium (mg)

WHO/AHA Guidelines Interpretation

Ratio Range Risk Level Health Implications Recommended Actions
< 0.6 Optimal Excellent electrolyte balance. Lowest cardiovascular risk. Maintain current diet and lifestyle
0.6 – 1.0 Borderline Moderate risk. Some room for improvement. Increase potassium-rich foods, reduce sodium
> 1.0 High Risk Significant imbalance. Elevated hypertension risk. Dietary modification strongly recommended

📊 Key Statistics & Health Facts

  • The average American consumes a Na:K ratio of 1.4-2.0—more than double the optimal level
  • Only 2% of U.S. adults meet daily potassium recommendations (3,500mg)
  • Reducing ratio from 2.0 to 0.6 can lower stroke risk by 27% and heart disease by 15%
  • 90% of Americans exceed WHO sodium limits (<2,000mg/day)
  • Each 0.1 reduction in Na:K ratio correlates with 2-3 mmHg lower systolic blood pressure
  • Potassium-rich diets neutralize 30-50% of sodium’s blood pressure-raising effects
  • Kidneys excrete 90-95% of excess sodium but only 10-15% of potassium
  • Processed foods contribute 75-80% of dietary sodium but minimal potassium

📚 Authoritative Resources

Learn more about electrolyte balance from trusted sources:

How It Works
Three simple steps to assess your electrolyte balance
1

Enter Your Intake

Input your daily sodium and potassium consumption in milligrams. Use food labels or nutrition tracking apps for accurate values.

2

Calculate Ratio

Our calculator divides sodium by potassium to determine your electrolyte balance ratio using clinically validated formulas.

3

Get Analysis

Receive instant interpretation based on WHO/AHA guidelines with personalized recommendations for improvement.

Frequently Asked Questions
Everything you need to know about sodium-potassium ratios

The ideal sodium-to-potassium ratio is less than 0.6 according to WHO and AHA guidelines. This means you should consume at least 1.67 times more potassium than sodium daily. For example, if you consume 2,000mg of sodium, you should aim for at least 3,333mg of potassium.

A high sodium-to-potassium ratio (>1.0) is strongly associated with hypertension. Sodium causes water retention, increasing blood volume and pressure, while potassium helps relax blood vessel walls and promotes sodium excretion. Lowering your ratio to <0.6 can reduce systolic blood pressure by 5-10 mmHg.

Excellent sources include:

  • Bananas (450mg per medium banana)
  • Sweet potatoes (540mg per medium potato)
  • Spinach (840mg per cup cooked)
  • Avocados (700mg per avocado)
  • White beans (1,190mg per cup)
  • Plain yogurt (570mg per cup)
  • Salmon (500mg per 4oz)

Effective strategies include:

  • Avoid processed and packaged foods (80% of sodium intake)
  • Read nutrition labels (choose <140mg per serving)
  • Cook meals at home using fresh ingredients
  • Use herbs, spices, and citrus instead of salt
  • Choose “no salt added” or “low sodium” products
  • Rinse canned vegetables and beans
  • Limit restaurant meals and fast food

While this calculator identifies electrolyte imbalances, it cannot diagnose kidney disease. However, consistently high ratios may indicate kidney strain. If your ratio remains high despite dietary changes, or if you have diabetes, hypertension, or family history of kidney disease, consult your healthcare provider for kidney function tests.

Check weekly when starting dietary modifications to track progress. Once you achieve optimal ratio, monthly monitoring is sufficient. Daily fluctuations are normal—focus on weekly averages for meaningful trends. Use the same tracking method consistently for accurate comparisons.

This calculator is designed for adults (18+). Children have different electrolyte requirements based on age, weight, and growth stage. Pediatric electrolyte needs should be evaluated by a pediatrician or registered dietitian familiar with child development.

Yes. Diuretics (“water pills”), ACE inhibitors, ARBs, and potassium supplements can significantly affect sodium and potassium levels. Always inform your healthcare provider about your ratio results, especially when taking these medications. Do not adjust prescribed medications based solely on this calculator.

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