In This ArticleView AllIn This ArticleWhat Is Table Salt?What Is Sea Salt?Table Salt vs Sea SaltWhich Is Healthier?What If I Have High Blood Pressure?
In This ArticleView All
View All
In This Article
What Is Table Salt?
What Is Sea Salt?
Table Salt vs Sea Salt
Which Is Healthier?
What If I Have High Blood Pressure?
As the most basic seasoning in all foods, salt should be an ingredient that’s straightforward and simple. But with all the varieties to choose from (different sizes, colors and names), it can often feel like the opposite.
Here, we’ll go over two of the most popular salt varieties—table salt and sea salt—and explain how they’re made and how they should be used. Plus, we’ll go over their nutritional profiles and explain whether one is healthier than the other.
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Table salt comes from mining underground salt deposits. It’s then processed to remove minerals and impurities. After, most table salts are fortified with iodine as well as additives to prevent clumping. Iodine is an essential mineral that you need to maintain a healthy thyroid. However, your body is unable to produce it on its own.
According to a 2012 article inNutrients, the U.S. began fortifying salt with iodine in the 1920s—a time when iodine deficiencies and illnesses such as goiters (irregular growths in the thyroid) were common. Today, most people can get their iodine dosage through their daily diet and don’t need the help of iodized table salt. Fish like cod, Greek yogurt, milk, eggs and seaweed are all iodine-rich.
The texture of table salt is very fine, and it dissolves quickly. It has a sharp flavor since it’s been purified and any trace minerals removed. Table salt is best used in recipes that call for small quantities of salt, such ascakesordoughs, because when used in large amounts the anti-caking additives may impart a metallic taste.
Sea salt crystals are bigger and have a more nuanced flavor due to the presence of trace minerals. They’re a great addition to all types of recipes, but depending on the variety, some are better to use during cooking or baking while others are better as a finishing salt. As a rule of thumb, use sea salts that are more finely ground in a recipe, and use ones that are flaky, soft and delicate as a finishing salt. As a bonus, the latter will impart another layer of texture to your dish.
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Similarities and Differences between Table Salt and Sea Salt
So, what are the differences and similarities between table salt and sea salt? Here’s a quick breakdown:
Is Sea Salt Healthier Than Table Salt?
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As for the additional elements found in the respective salts—iodine for table salt and trace minerals in sea salt—most people can get these minerals through their daily diet. Unless your doctor recommends a specific salt for anunderlying health condition, choose the salt that tastes better to you.
Sodium is an essential mineral for healthy nerves, muscles and blood pressure. However, it’s important to use any type of salt in moderation. According to theCenters for Disease Control and Prevention (CDC), too much sodium can cause high blood pressure and heart disease.
The2020-2025 Dietary Guidelines for Americansstate that adults should consume less than 2,300 milligrams of salt per day (about 1 teaspoon of salt). However, theAmerican Heart Associationrecommends that adults aim for a sodium limit of 1,500 milligrams per day, especially those with high blood pressure or underlying kidney or heart conditions.
The Bottom Line
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