Insights & Actions for Healthy Living

Should I use sea salt instead of regular salt?

Deciding whether to use sea salt or table salt is a question I get asked a lot.

If your doctor has recommended that you cut your salt intake due to a medical problem, it is best to use alternate seasonings that are salt free. Avoiding sodium is the goal.

Both sea and table salt have similar nutritional content. They both contain the same amount of sodium.

Sea salt is processed differently than table salt. Water from the sea is evaporated leaving behind salt and certain trace minerals. These elements are not removed and provide a slightly different taste to sea salt. It is often marketed as natural due to the way it is processed. Sea salt is generally coarser in texture than table salt.

Table salt is removed from underground mines as well as mined from the sea and is processed to remove trace minerals. It is a mixture of sodium and chloride that has been processed into fine grains. It usually has added iodine hence iodized salt as well as an ingredient that keeps it from clumping. Iodine is added to help maintain thyroid function and prevent goiter.

One key difference between the two types of salt is the price; sea salt is generally significantly more expensive than table salt.

Salt substitutes are seasonings that replace the sodium with potassium in addition to the chloride. If you are taking diuretics, have a heart condition or taking a potassium medication you should check with your doctor before using salt substitutes as they may cause difficulty with your heart.

Here is a quick and easy recipe to make your own salt free seasoning at home.

Salt Free Seasoning

Yield: 6 tablespoons


1 Tbsp. garlic powder
2 tsp. dried thyme leaves
1 ½ tsp. dried parsley leaves
2 tsp. onion powder
2 tsp. paprika
2 tsp. celery seed
2-1/2 tsp. ground pepper
1 Tbsp. dry mustard powder

Mix all together, store in airtight container or shaker.

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