wooden bowl containing one of the types of salt against blue background | Corporate Synergies
Nutrition

Types of Salt Compared

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Salt is more than just the table shaker full of identical white crystals. Consumers can choose from many different types of salt, varying in cost, nutrients, taste, form and texture depending on where they come from and how they are produced. Try them out!

From seawater or mines, salt is essential for our health. Salt enables the brain to send necessary electrical impulses to the rest of the body. It is comprised of sodium (both a mineral and an electrolyte) and chlorine which maintain circulation and blood sugar levels, but consuming too much is harmful. The USDA recommends no more than 2,300 mg of sodium per day, but the average American adult takes in nearly 3,400 mg per day! Over 70% of this comes from processed foods, not table salt, so don’t worry about experimenting with different types to suit your dish.

I prefer Celtic sea salt myself. Compare different salts below; which do you prefer?

REFINED (TABLE/IODIZED) SALT
Fine, granulated, highly refined. If reducing sodium intake, be sure to get necessary iodine from eggs, dairy, fish and seaweed. Common additives include: Iodine, anti-caking agents, sugar.

KOSHER SALT
Coarse, flaky, crunchy texture. Ideal for drawing out moisture, like blood from meats.

SEA SALT | CELTIC SEA SALT
Fine grains or large crystals from evaporated seawater. May contain trace amounts of microplastics, but too low for any concern.

HIMALAYAN (PINK) SALT
Typically used as a finishing salt. Mined in Pakistan and Peru. Trace amounts of rust give its pink color.

SEASONED SALT
Mixed with herbs/flavorings, like celery, garlic and onion.

SMOKED SALT
Smoked for up to 2 weeks with wood like hickory, mesquite, applewood and oak.

SALT SUBSTITUTES
Substitute some or all of the sodium with potassium, magnesium or other mineral such as MSG which is now safer than previously thought.

 
Cost/Oz.
Sodium*
Potassium*
Magnesium*
Iron*
REFINED (TABLE/IODIZED) SALT
$.06
39%
.09%
<.01%
<.01%
KOSHER SALT
$.05
<=39%
 
 
 
SEA SALT | CELTIC SEA SALT
$.10
38% | 34%
.08% | .16%
.05% | .3%
<.01% | .014%
HIMALAYAN (PINK) SALT
$.35-1.00
37%
.28%
.1%
.0004%
SEASONED SALT
differs by brand/type
differs by brand/type
differs by brand/type
differs by brand/type
differs by brand/type
SMOKED SALT
differs by brand/type
differs by brand/type
differs by brand/type
differs by brand/type
differs by brand/type
SALT SUBSTITUTES
differs by brand/type
differs by brand/type
differs by brand/type
differs by brand/type
differs by brand/type

*Salt intake should not be increased to gain these nutritional values.

Source: Verywell Fit
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Promoter of all things just. Child advocate. Award winner. Dina co-founded HealthDiscovery.org and has educated audiences for 20+ years through live/online events and print/digital communications. A licensed real estate agent in NJ and retired foster parent, she supports clean, farm-fresh eating and holistic therapies. Dina’s team is responsible for constructive educational events and effective digital & print communications in her role as Director of Marketing at Corporate Synergies, a national employee benefits specialist (and sponsor of this blog). She also leads the company’s CARES Committee of volunteers who support their local communities and fellow co-workers.

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