Most people use “salt” and “sodium” interchangeably, but they are not technically the same. Salt is a combination of two essential minerals: sodium and chloride.
Your kidneys regulate sodium levels, and an excess can lead to hypertension (blood pressure) and other health problems. Despite this, sodium is a mineral that is vital for maintaining nerve and muscle function and for ensuring a proper fluid balance in your body.
Table salt, also known as common salt, has added iodine. Iodine is essential to make thyroid hormones and is particularly important during pregnancy and childhood for proper bone and brain development.
Some regions have iodine-deficient soils, which can increase the risk of iodine deficiency. To address this, many countries, including the United States, have implemented salt iodization programs. While the general population in the United States generally gets enough iodine, some pregnant women may also be at risk of deficiency.
A teaspoon (tsp) of table salt contains 2,360 milligrams (mg) of sodium and 310 micrograms (mcg) of iodine.
Table salt is ideal for cooking because of its fine texture and ability to dissolve easily. However, the iodine content in table salt can sometimes give it a metallic taste. If you want to avoid that taste, consider using other types of salt.
Chefs often prefer sea salt to table salt for its coarser texture and more robust flavor. Food manufacturers could add sea salt to snacks like potato chips and label the product “all natural” because sea salt undergoes minimal to no processing.
Sea salt may have a larger crystal grain than table salt and therefore contain less sodium by volume. That said, the sodium content in sea salt can vary by brand, ranging from about 320-560 mg per quarter tsp. (This comparison is based on volume (tsp) rather than weight.)
The trace minerals in sea salt offer minimal health benefits and are not listed in the United States Department of Agriculture (USDA) nutrition database for brands of sea salt. To get more minerals in your diet, focus on nutrient-dense foods like fruits, vegetables, whole grains and legumes.
Kosher salt takes its name from the Jewish tradition of kashrut, which has dietary guidelines such as forbidding eating meat with blood. In tradition, Jews use coarse salt to remove blood, which leads to the term “kosher salt”. Today, kosher salt is widely used in America, but it does not necessarily follow all Jewish culinary traditions. For a kosher salt to be accepted as kosher, it must be certified by a Jewish institute.
Kosher salt can be used for various cooking methods. It is great for seasoning, salting, marinating and smoking.
The sodium content in kosher salt can vary by brand, which contains about 310-590 mg/quart tsp. Although kosher salt is known for its coarse texture, it is also available in a fine texture.
Unlike seawater salt, such as table salt and sea salt, Himalayan pink salt is harvested from mines in Pakistan. Its large crystals sport a vibrant pink color, making it an excellent choice for adding a pop of color when garnishing a dish. Some also use it for cooking.
Pink Himalayan salt is often considered a gourmet salt and may contain more minerals than table salt, although the levels are not significant enough to offer nutritional benefits. However, gourmet salts can also contain heavy metals because they are less refined. It is important to note that despite the claims that gourmet salts are healthier, there is no clinical research to support this.
The sodium content in Himalayan pink salt can vary depending on the brand, ranging from about 380-970 mg/quart tsp.
Herbal black salt, also known as Kala Namak, is a coarse salt used in traditional South Asian and Ayurvedic cooking and medicine. It is made from the Himalayas or other natural saline rocks through a special oven process with Ayurvedic herbs. Kala Namak is known for its color, which can vary from dark purple to pink, and its egg smell and taste due to sulfur.
Herbal black salt is believed to offer health benefits, such as improving oral health and cardiovascular function, due to its blend of Ayurvedic herbs and antioxidant properties. However, most of what is known about the benefits of Kala Namak comes from traditional Ayurvedic medicine rather than extensive scientific studies. Clinical research involving humans is limited.
Research suggests that Kala Namak contains less sodium and more minerals than table salt. However, these minerals are present only in trace amounts. According to the USDA nutrition database, one tablespoon of black salt contains 1,930 mg of sodium and 0 mg of calcium, iron, and potassium.
Kala Namak adds a strong and distinctive umami flavor to dishes and should be used sparingly, like an herb, rather than as a one-to-one substitute for salt. Start with a small amount and adjust to taste.
Salt substitutes aim to mimic a salt-like taste, often using potassium chloride instead of sodium chloride. They may help those trying to reduce sodium intake, but individuals with kidney disease should consult their doctor first, as these substitutes can increase potassium levels. Always consult a health professional before using salt substitutes if you have any health problems.
A quarter teaspoon of salt substitute contains no sodium and can have a potassium content ranging from 525-690 mg, depending on the brand.
When selecting the healthiest salt, prioritize your total sodium intake instead of focusing only on the type of salt you use. Dietary guidelines emphasize limiting sodium to no more than 2,300 milligrams per day, instead of recommending a specific type of salt. Reducing your daily sodium intake by 1,000 milligrams can improve blood pressure and heart health.
It is useful to know how much sodium is in the salt. Table salt is about 40% sodium, with the following amounts:
- 1/4 tsp: 575 mg of sodium
- 1/2 tsp: 1,150 mg of sodium
- 3/4 tsp: 1,725 mg of sodium
- 1 teaspoon: 2,300 mg of sodium
It is crucial to monitor sodium levels not only in salt, but also in foods, especially packaged and processed items, as they are major sources of sodium in the typical American diet. Consult a registered dietitian (RD) for personalized advice on managing sodium intake and overall diet.
The healthiest salt for you isn’t just the one that’s lower in sodium. It could be the salt that helps you eat more nutritious foods, such as vegetables, which many people struggle to include in their diet. It should also fit your budget, culinary preferences, and any religious practices.
Remember, salt is just one way to add flavor to your food. Spices and herbs can make your meals tasty without relying on salt, and using more of them can help reduce your salt intake.
Here are more tips to reduce your salt intake:
- Remove the salt from the table and use pepper or other spices and herbs for flavor
- Do not add salt to your food before tasting
- Check Nutrition Facts labels to choose products with less sodium or no added salt
- Eat more fruits and vegetables, and choose unsalted versions of canned or frozen foods
- Use fresh lemon juice to season seafood and vegetables instead of salt
- Limit fast food
- Consider using a salt substitute, but avoid it if you have kidney disease
- Follow the DASH diet (Dietary Approaches to Stop Hypertension), which has been proven to lower blood pressure.
While some salts may be marketed as healthier alternatives to table salt, there is no evidence to support these claims, as they all contain sodium. Too much sodium is harmful to your health, which is why dietary guidelines focus on limiting general sodium intake instead of choosing a specific type of salt.
To manage your sodium intake, focus on reducing overall salt consumption, using herbs and spices to add flavor, and incorporating more nutritious foods into your diet.