You want to know: Kosher, sea, Himalayan, table—there are so many types of salt. What are their differences, and are any of them healthy? Is one better for cooking?
The dietitian says: Sodium is an electrolyte that, coupled with potassium, helps our kidneys maintain the body’s fluid status and blood volume. “Sodium is important to consume,” explains Roper St. Francis registered dietitian Jessie Thomas, RD, LD, “but an imbalance—specifically, too much sodium and not enough potassium—can lead to high blood pressure.” Much of our sodium intake isn’t (solely) from the salt we add to our foods. We consume about 70 percent of our sodium from processed foods and dining out (think canned, boxed and packaged foods; fast foods and restaurant meals). In fact, adding salt to flavor fresh foods when making a recipe from scratch usually contributes to an appropriate amount of sodium intake.
Tips and tricks to reduce sodium intake:
- Focus on fresh, whole foods and limit packaged or heavily processed items.
- Keep salt off the table so adding it doesn’t become a habit.
- When cooking, use little or no added salt, letting natural flavors shine.
- Enhance taste with herbs, spices, citrus, garlic, or vinegar instead of relying on salt.
- Consider reduced-sodium salt alternatives (often made with potassium) if appropriate for your health needs.
- Use bottled sauces, dressings, seasoning mixes, and instant foods sparingly.
- Cut back on processed and convenience foods, which are often the biggest sodium sources.
- Compare labels and choose lower-sodium options whenever possible.
A closer look: The salt we cook and season with combines sodium and chlorine, NaCl. As the salt market has grown, we’ve moved from having one option at the store to having access to table salt, sea salt, Himalayan salt, Kosher salt and more.
- Table salt: Though primarily just NaCl, this salt, also known as refined salt, may also have added iodine and anticaking agents, as its refined aspect can lead to clumping.
- Sea salt: The product of evaporating seawater, this coarser salt is similar in content to table salt but may contain traces of potassium, iron and zinc, as well. Due to ocean pollution, some worry that sea salt could have trace amounts of microplastics.
- Himalayan salt: From the Khewra Salt Mine in Pakistan, this salt’s pink hue comes from its trace amounts of calcium, magnesium, copper, potassium and iron.
- Kosher salt: Named for its adherence to strict Kosher guidelines, this salt’s coarse texture makes it easy to pick up when cooking, making it a favorite among chefs.
The takeaway: Most salts don’t vary much in their mineral content. Though flavors may differ slightly, texture marks the biggest contrast. No matter the salt, however, the Dietary Guidelines for Americans 2025-2030, advises consuming no more than 2,300 milligrams per day. That’s equivalent to about one teaspoon. The American Heart Association agrees but goes one step further, recommending 1,500 milligrams as the ideal limit for heart health, though Thomas finds that to be an unrealistic goal for most. To meet either challenge, you’ll need to keep processed foods to a minimum.
Did you know? Iodine, found in dairy, shrimp, limas and more, is also added to table salt. A component of thyroid hormones, it’s essential to metabolism.