Does it really make a difference what kind of salt you use? Yes, but not for the reasons you might think.
Salt and Nutrition
In the late 1990s, sea salt started appearing everywhere in the US. Suddenly we all abandoned the blue cardboard canister and the little girl with the umbrella. And there are good reasons for that. They just have little to do with nutrition. So what’s the real deal?
Let’s take a quick look at the stats.
| Nutrient per 6 grams | Iodized Table Salt | Himalayan Salt | Generic Sea Salt |
|---|---|---|---|
| Calories | 0 | 0 | 0 |
| Sodium (approx.) | ~2,300 mg (~40% by weight) | ~2,000–2,200 mg (~37 – 40% by weight) | ~2,100–2,120 mg (~38 – 40% by weight) |
| Chloride | Remainder of NaCl | Remainder of NaCl | Remainder of NaCl |
| Iodine | ~45 mcg (added) | None unless fortified | None unless fortified |
| Calcium | ~0.03% trace | ~0.07 – 0.10% trace | ~0.08 – 0.17% trace |
| Potassium | ~0.09% trace | ~0.28% trace | ~0.08 – 0.16% trace |
| Magnesium | <0.01% trace | ~0.03 – 0.10% trace | ~0.05 – 0.30% trace |
| Iron | <0.01% trace | ~0.0004% trace | <0.01% trace |
| Anti-caking agent | Often yes | Typically no | Typically no |
So for every 6 grams, they each contain about 40% sodium by weight, and they each have trace amounts of other nutrients. Yes, Himalayan salt has more potassium and magnesium than table salt, but at these trace amounts the difference is probably insignificant. In fact, I was surprised to see that even though Himalayan salt gets its pink color from iron, table salt actually has more iron in it.
The biggest nutritional difference is iodine. Typical table salt has iodine added to it, while other types of salt generally do not (Note: Read the label. In Ecuador I’ve found that most sea salt is also iodized, but not Himalayan salt). This is actually pretty important.
In the 1920s, doctors in the US noticed a troubling trend. They were seeing increasing cases of goiter caused by thyroid disease. Studies in Switzerland had already shown that iodine deficiency was a factor in this disease. Switzerland started adding iodine to salt in 1922, and the US followed in 1924. And it worked! Cases of thyroid disease were significantly reduced.
It turns out that iodine is pretty hard to get in food. Unless you eat a huge amount of dark leafy greens and/or fatty fish, you’re probably low on this very important nutrient. Allow me to emphasize this: most humans need to supplement iodine. In terms of nutrition, table salt is actually better for you.
So why has sea salt become so popular? It comes down to flavor and texture, and how salt is used in professional kitchens.
Flavor
If you’ve watched even a single cooking show, you know that professional chefs use a ton of salt compared to home cooks. And the truth is, iodized salt can taste slightly bitter or metallic. The unpleasant taste becomes more pronounced when iodized salt is heated above about 350°F/ 175°C, because iodine oxidizes under high temperatures. In the quantities that professional chefs use, the taste can be noticeable.
Marketing also plays a role. Sea salt is more profitable for manufacturers due to its minimal processing and premium pricing. Once professionals chefs started making it popular, manufacturers jumped on the opportunity.
Bottom line: In most savory recipes, you probably won’t notice the taste of iodine, especially in the quantities we use at home. To me, it’s not worth paying more and losing an essential nutrient at the same time. In sweet recipes, on the other hand, even the tiniest amount of salt is noticeable. In that case I think non-iodized salt is worth the price.
Texture
The other big difference is texture. Table salt is ground relatively finely. It’s easy to scoop and measure, and easy to use in a salt shaker. It’s a real pain in the butt, though, if you like to season by hand. Try it. Grab a pinch of table salt and try to sprinkle it on something. It just wants to run out of your fingers, doesn’t it? This is one of the main reasons chefs prefer grainier salt: it’s much easier to control.
Texture is important in finishing a dish, too. Pro chefs sometimes sprinkle on a touch of flaky salt just before serving a dish. That initial hit of salty flavor and crunchy texture catches our attention and makes us want to take another bite. This is where I think you get the best value for your money.
One other option, kosher salt, used to be the one most recommended by chefs. Like sea salt, it usually has no added iodine. It is ground, but the grains are larger than table salt, truly ideal for seasoning by hand. If you like to use a salt grinder, there’s also coarse kosher salt. Kosher salt is considerably less expensive than sea salt.
Bottom line: I think texture is the biggest advantage of sea salt. Kosher salt is a more economical alternative.
My Recommendation
In my opinion, the ideal salt is . . .
Sorry, there isn’t just one. If I had all the options in the world I’d pick three:
- Table salt: I use table salt for most cooking. Like I said, most of us need iodine and this is an easy way to get some into our diet. It’s inexpensive, it’s easy to measure and scoop, and mixes into food almost instantly,
- Kosher salt: Less expensive than sea salt, kosher salt has a perfect grainy texture and no iodine. You can easily pinch and sprinkle with it. If you can’t find kosher salt, then by all means use sea salt or Himalayan salt, when it makes sense (for example, in sweets). Just keep in mind they have a coarser texture that requires grinding.
- Finishing salt: If I could get hold of a box of Fleur de Sel, I’d be all over it. Flaky and clean-tasting, this would be the ideal choice for enhancing a dish right before serving.