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What is the healthiest salt for your meals?

The salt is a food whose consumption more we should limit the excess sodium in the diet can cause high blood pressure, calcium loss, heart disease, stroke, and dementia.
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Healthiest Salt

The interest in carrying out a healthy diet, taking care of weight and preventing diseases has led the population to look for food to help them with this purpose. However, many times the advertising of certain products can confuse the consumer.

The salt is a food whose consumption more we should limit the excess sodium in the diet can cause high blood pressure, calcium loss, heart disease, stroke, and dementia. It is estimated that we need about 500 mg of sodium a day, that's a quarter of a teaspoon of salt. In addition, we should not seek to add it since it comes naturally in various foods.

Now that the recipes of television preparations and networks of influencers fitness use pink salt, kosher salt, and sea salt, the question arises:

Are “natural” salts healthier than table salt? Here we respond.


All types of salt are made of sodium chloride, and the nutrient content varies minimally.

Few minerals
The salts are less processed contain small amounts of minerals, the amount is not enough to provide substantial nutritional benefit.

How they are processed
The salt is harvested from salt mines or by evaporation of water from the ocean.

Table salt

It is extracted from underground salt deposits. It is heavily processed to remove impurities, which can also remove trace minerals. Then it grinds very well.

The iodine, a trace mineral, salt was added in 1924 to prevent goiter and hypothyroidism, medical conditions caused by iodine deficiency.

Table salt often also contains an anti-caking agent such as calcium silicate to prevent lumps from forming.

Kosher Salt

Kosher salt

It is a coarse-grained salt, named for its use in the traditional preparation of kosher foods. Kosher salt does not usually contain iodine, but it may have an anti-caking agent.

Sea Salt

Sea salt

Sea salt is produced by evaporating the ocean or seawater. It is also composed of sodium chloride, but sometimes it contains small amounts of minerals such as potassium, zinc, and iron, depending on where it was harvested.

It is not highly refined and ground like table salt, it may appear darker and darker with uneven color, indicating the remaining impurities and nutrients.

It should be noted that some of these impurities may contain metals found in the ocean, such as lead. The coarseness and granule size will vary by brand.

Himalayan pink salt

Himalayan pink salt

It is harvested from mines in Pakistan. Its pink hue comes from small amounts of iron oxide. Similar to sea salt, it is less processed and refined and, therefore, the crystals appear larger and contain small amounts of minerals such as iron, calcium, potassium, and magnesium.

Larger and thicker salt granules do not dissolve so easily or evenly in cooking but offer an explosion of flavor.

They are best used sprinkled on meat and vegetables before cooking or immediately after.

They should not be used in baking recipes. Note that measurements of different salts are not always interchangeable in recipes.

Generally, sea salt and table salt can be exchanged if the granule size is similar. Table salt tends to have a more concentrated and salty taste than kosher salt.

In conclusion, the least processed salt with more minerals is pink salt, however, they are not in a relevant amount. You can choose between table salt and another considering the price and taste.
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