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Types of Salt Compared



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?

Characteristics
Cost/Oz.
Sodium*
Potassium*
Magnesium*
Iron*

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.
$.06
39%
.09%
<.01%
<.01%

KOSHER SALT
Coarse, flaky, crunchy texture. Ideal for drawing out moisture, like blood from meats.
$.05
<=39%

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.
$.10
38% | 34%
.08% | .16%
.05% | .3%
<.01% | .014%

HIMALAYAN (PINK) SALT
Typically used as a finishing salt. Mined in Pakistan and Peru. Trace amounts of rust give its pink color.
$.35-1.00
37%
.28%
.1%
.0004%

SEASONED SALT
Mixed with herbs/flavorings, like celery, garlic and onion.
differs by brand/type
differs by brand/type
differs by brand/type
differs by brand/type
differs by brand/type

SMOKED SALT
Smoked for up to 2 weeks with wood like hickory, mesquite, applewood and oak.
differs by brand/type
differs by brand/type
differs by brand/type
differs by brand/type
differs by brand/type

SALT SUBSTITUTES
Substitute some or all of the sodium with potassium, magnesium or other mineral, such as MSG which is now safer to consumer than previously thought. Always check with your doctor before making a change, especially if you have kidney problems.
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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