How to Select the Healthiest Salts for Cooking

If you've always been cautious about using salt in your kitchen, it might be time to reconsider. The days of relying solely on table salt are long behind us—today, there are plenty of options. And let’s face it, salt has been unfairly vilified (there’s no real reason for all the fuss). Salt is a vital mineral that plays a key role in your body’s functions, as noted by Jennifer Weis, RD. “Electrolytes are crucial for proper hydration, muscle contraction (including your heart), and maintaining pH balance in your blood,” she explains. The key is moderation, and salt is no exception. Don’t worry—we’ve got you covered with the information you need to make the healthiest choice for you.

How to Choose the Ideal Salt for Your Needs

Let's take a quick trip back to chemistry class. In simple terms, salt is a mineral found in rock form, primarily made of sodium chloride. It's harvested from oceans, salt lakes, and large rock formations containing sodium chloride deposits—what we commonly call salt. Salt mines operate worldwide, extracting ionized salt, or table salt as we know it. The origin, the way it's processed, and the structure of the crystals all influence the salt you end up using. The healthiest salt choice depends on your personal preferences—whether it's the texture you like, a particular salt to season a certain dish, or if you're aiming to reduce your sodium intake. These are moments when consulting with your doctor is a good idea.

People are exploring alternatives to regular salt to better manage their health and meet their taste preferences, according to Weis. Adults typically need around 2300 milligrams of sodium daily (about one teaspoon of regular iodized table salt), based on The Dietary Guidelines for Americans. Some individuals may choose to lower their sodium intake or increase their micronutrient intake by using different types of salt, including iodized salt, Weis explains. It's important to remember that there are subtle differences in salt, such as the size or texture of flakes for specific cooking or baking needs. Taste variations also exist due to the size of the grains and any additives or ingredients.

The Top 3 Healthiest Salts for Cooking

Salt isn’t a one-size-fits-all solution, and it's up to you to weigh the pros and cons based on your health needs. If you're unsure where to begin, take a look at these top three healthiest salts as a good starting point.

1. Sea Salt

Sea salt is derived from evaporated seawater or salt lake water. Because it undergoes less processing than iodized salt, it preserves more minerals. Coarse sea salt typically contains around 1560 milligrams of sodium per teaspoon and may also include small amounts of potassium, iron, and zinc, according to Weis.

2. Himalayan Salt or Himalayan Pink Salt

Another healthy alternative to table salt is Himalayan salt. With larger grains, you can use less to season your meals. Weis points out that “Himalayan salt contains more calcium, potassium, magnesium, and iron (in trace amounts), while having less sodium compared to table salt.” The sodium content of Himalayan pink salt is about 2200 milligrams per teaspoon.

3. Kosher Salt

Kosher salt, a variety of sea salt, is coarser than iodized salt, making it a great choice for cooking and seasoning meats. Coarse kosher salt contains around 1240 milligrams of sodium per teaspoon, which is similar to table salt but serves a more specific function. Depending on your tastes and dietary needs, this salt could be an excellent alternative to regular table salt.