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What is the difference between sea salt and table salt? You may have wondered this in your cooking!

Is table salt really all that different from sea salt? We’ll break down each salt’s distinct characteristics, as well as tell you which is healthier.



Salt, as the most fundamental seasoning, must be an uncomplicated component. However, the opposite is often the case due to the sheer number of options available. In this article, we will discuss the differences between table salt and sea salt, two of the most widely used types of salt, as well as their preparation and recommended applications. In addition, we’ll discuss their dietary compositions and offer our thoughts on which is the healthier option.

Explain the meaning of “table salt.”

To obtain the salt used in cooking, it must first be extracted from salt mines. Then it goes through a purification process to get rid of any remaining minerals. After that, iodine and anti-clumping additives are typically added to most table salts. The thyroid gland relies on the mineral iodine to function properly. But it can’t be made by your own body. In the 1920s, when iodine deficiency and related illnesses like goiters (thyroid tumors) were widespread, the United States began fortifying salt with the mineral. Most people today can get enough iodine from the food they eat and do not require iodized salt. Iodine can be found in foods such as cod, Greek yogurt, milk, eggs, and seaweed.

Table salt has a fine texture and dissolves rapidly. Since it has been filtered to remove any remaining minerals, the taste is very pronounced. Due to the presence of anti-caking additives, table salt can take on a metallic flavor if used in excessive amounts; therefore, it is best reserved for low-salt recipes, such as those involving cakes or doughs.

Sea salt: what is it?

In order to produce sea salt, saltwater must be evaporated. As a result of its minimal processing, it retains some of its natural mineral content, including calcium, magnesium, iron, and potassium. Where and how sea salt was harvested determine its final flavor, texture, and appearance. Among the many types of sea salt available, some of the most well-known are the moist and delicate fleur de sel from France, the flaky and soft Maldon salt from the United Kingdom, and the coarse and gray Celtic salt, or sel gris, from France.

Due to the presence of trace minerals, sea salt crystals are larger and have a more complex flavor. Some varieties are better suited for use in cooking and baking, while others are better suited for use as a finishing salt, but all are wonderful additions to any recipe. Use flaky, soft, and delicate sea salts for finishing, and coarse sea salts in recipes. The latter will also add a different kind of texture to your meal.

Differences and Comparabilities Between Common Table Salt and Sea Salt

What then, if any, are the distinctions and parallels between common table salt and sea salt? A brief summary is as follows:

The sodium content and nutritional value of both table salt and sea salt are similar, but their precise composition is different. Sea salt has trace amounts of naturally occurring minerals while table salt is typically fortified with iodine and anti-caking agents. In terms of size and texture, sea salt is coarser and can add crunch to a dish when used as a finishing salt, while table salt dissolves quickly. Flavor: Due to the trace minerals it contains, sea salt has a more nuanced taste than regular table salt. Sea salt can be stored indefinitely. But because it is often fortified with iodine and contains anti-caking agents, table salt can be stored for up to five years without going bad. Sea salt is more expensive than regular table salt. This is because the production of sea salt is more labor-intensive overall, as it is typically made in smaller batches and sometimes even by hand. Sea salts start at more than twice the price of iodized table salt ($0.30 per pound).

Should You Use Sea Salt Instead of Table Salt?

While sea salt may have been promoted as a healthier alternative to table salt, the two salts are essentially nutritionally identical. Each salt has a sodium content of about 40% by weight. Nonetheless, sea salt may contain less sodium overall because its crystals are larger than those found in table salt. This is because a smaller quantity of sea salt crystals can be measured in the same volume. In comparison to the 2,360 milligrams of sodium in a teaspoon of table salt, there are about 2,000 milligrams in a teaspoon of sea salt.

Most people get enough of the minerals they need every day from their diet, so you probably don’t need to worry about the extra elements (iodine for table salt and trace minerals in sea salt). Unless your doctor advises you to use a certain salt because of a preexisting condition, use the salt that you prefer.

What If My Blood Pressure Is Too High?

Maintaining normal nerve, muscle, and blood pressure all require the presence of sodium in the diet. Still, any kind of salt should be used sparingly. High blood pressure and heart disease have both been linked to excessive sodium intake. Adults, as recommended by the Dietary Guidelines, should limit their daily salt intake to 2,300 milligrams or less (about 1 teaspoon of salt). However, the American Heart Association suggests that adults, and especially those with high blood pressure or preexisting kidney or heart conditions, keep their daily sodium intake to less than 1,500 milligrams.

Final Thoughts

There is no difference in health benefits between regular table salt and sea salt. The sodium content of the two is identical by weight, despite the fact that their composition is slightly different. Pick the salt that you like best and can afford. Visit our Low-Sodium Diet Resource Center to learn more about salt’s impact on healthful eating.