A bit of salt in the diet is necessary for good health. The seasoning is also a kitchen staple and taste booster, but Americans consume way too much — usually without even picking up a saltshaker.
More than 70% of sodium consumed in the U.S. comes from processed and prepared foods, according to the U.S. Food and Drug Administration. That means every bite of pizza, deli meat and bread already comes packed with salt.
When people do have a chance to select the salt they want to sprinkle on their food, there’s a surprising number of options on the supermarket shelf.
What’s the healthiest choice? Here’s what the experts say:
How does salt affect your health?
Salt is an essential nutrient, meaning that the body can’t make it, so you need to get it from food, says registered dietitian Natalie Rizzo, nutrition editor for TODAY.com.
“Sodium is an important electrolyte that plays a role in hydration and cellular function,” Rizzo notes.
“The daily value of sodium is 2,300 milligrams, meaning you can have that amount in a day without any adverse effects.”
That’s about 1 teaspoon of table salt, or sodium chloride.
But the average American consumes about 40% more, or 3,300 milligrams of sodium per day, the Centers for Disease Control and Prevention notes.
Too much sodium can raise blood pressure, and the risk for heart disease and stroke, the agency warns.
The FDA has been urging the food industry to use less salt, noting that could prevent hundreds of thousands of premature deaths.
“Reducing sodium in the food supply has the potential to be one of the most important public health initiatives in a generation,” said Jim Jones, FDA deputy commissioner for human foods, in a statement on Thursday, Aug. 15.
What are the main types of salt?
Salt shoppers have several options to choose from:
Iodized salt
This is usually table salt fortified with iodine, a mineral important for thyroid function.
“Iodine is also in fish and dairy products, but the main source of iodine in the diet is iodized salt. Without enough iodine, you may experience goiters or thyroid issues,” Rizzo says.
The addition of iodine doesn’t affect the taste or smell of salt.
Table salt is mined from underground salt deposits, then processed, refined and ground into a fine texture.
Non-iodized salt
It doesn’t have added iodine. Specialty salts such as sea salt, kosher salt and Himalayan salt are usually not iodized, according to the National Institutes of Health.
Sea salt
Made by evaporating seawater, sea salt is less processed than table salt and retains small amounts of minerals. It can be flaky, fine or coarse. Sea salt is typically not iodized, though some brands are fortified with iodine.
Kosher salt
With its larger crystals, kosher salt — traditionally used for koshering meat prepared according Jewishdietary laws— is coarser than table salt or sea salt. It’s mined, but not iodized. Fewer of the large grains fit into a spoon, meaning kosher salt may have a bit less sodium per serving than regular salt, according to the American Heart Association.
Himalayan pink salt
Most of it comes from Pakistan’s Khewra salt mines. It’s less processed than table salt and usually comes in larger crystals.
The shade of pink is determined by traces of iron oxide, or rust, researchers note.
Compared to white table salt, pink salt contains more calcium, iron, magnesium and other minerals, the analysis found. But the small amounts don’t make a “clinically significant contribution” to nutrient intake, the authors write.
Pink salt is usually not iodized, but some brands are fortified with iodine.
What’s the healthiest salt?
Rizzo always recommends choosing iodized salt to get enough iodine.
The body needs the mineral to make thyroid hormones, which control the body’s metabolism, and are key for bone and brain development during pregnancy and infancy, according to the National Institutes of Health.
Any salt used for food should be fortified with iodine as a safe and effective way of preventing iodine deficiency, the World Health Organization recommends.
There’s really no reason to choose non-iodized salt, Rizzo says.
Iodine aside, table salt, kosher salt, sea salt and Himalayan pink salt are all pretty much the same in terms of nutrition, she adds.
Pink salt has trace minerals, but those amounts are miniscule.
“We are talking 0.2% (daily value) of potassium or 0.1% magnesium. Choosing one type of salt over another is not a good way to get these minerals in your diet,” Rizzo says.
“Different types of salts may have different textures and tastes, and I recommend choosing the one that you like the most or makes the most sense in the recipe.”
All salt is chemically similar; the main difference is the size of the grains.
“Salt is salt is salt, whether it’s pink or white or in tiny crystals or large flakes — it’s not good for us" above the recommended daily limits, Dr. Suzanne Steinbaum, a New York cardiologist, told NBC News.
How can I reduce the amount of salt I eat?
A good way to reduce the salt in food is to increase the acid, Rizzo says.
“For instance, lemon or lime juice or vinegar adds a pungent taste and, as a result, you do not need as much salt to taste the food,” she notes.
It may also help to avoid the “fancy” or coarse salt — people like the crunch of it and may inadvertently eat too much, says Dr. Susan Cheng, a cardiologist in the Smidt Heart Institute at Cedars-Sinai in Los Angeles.
“The less expensive regular salt you get from the grocery store that is not so fancy or coarse gives you as much taste for much less volume of salt. You’re ingesting less salt,” Cheng tells TODAY.com.
Another option is to experiment with salt-free seasonings, which can add flavor without the sodium. Such salt substitutes can lower risk of heart attack and stroke, a 2022 study found.
