What is the Difference Between Sea Salt and Table Salt?

Differences between table salt and sea salt.

What is the difference between sea salt and table salt?

This is one of the most frequent questions with several different opinions and answers, but let’s break it down to the facts first.

The main differences are their texture, how they’re processed, mineral content, and characteristics. Sea salt is produced from natural action of evaporation from the ocean water (i.e. sea salt water), which contains trace minerals, and sodium from the sea. Table salt is more processed and minerals are typically added back in, including iodine which is important for a healthy thyroid, but also changes the flavor and texture is very fine.

So which one do you use?

Personally I always use sea salt, pink Himalayan sea salt, or Celtic sea salt for flavor and mineral content purposes.

Differences between table salt and sea salt.

How much do you use?

Salt and sodium intake is greatly dependent on your lifestyle, health risks, current health challenges if any, exercise routine, diet, and individual reaction to sodium. If you are an athlete you may need more sodium to combat and replenish lost sodium/minerals in your sweat, on the opposite if you have high blood pressure it’s recommended you limit sodium.

What the requirements/suggested intake states: Dietary Guidelines for Americans suggest limiting sodium to about 2300mg/day or 1500mg/day for people aged 51 or older. Again, depending on your health history if you have high blood pressure or kidney issues, I always recommend the lower of the two and eat as many whole foods as possible, which naturally limits the amount of added sodium.

In a nutshell, don’t be afraid of consuming salt; just be mindful of the source, always trying to eat whole foods as much as possible (i.e. food from nature).

Which salt do you prefer? 


McKel Hill, MS, RD, LDN is an internationally known Registered Dietitian Nutritionist and Founder ofNutrition Stripped. Nutrition Stripped is one of the top healthy living websites including whole food recipes, meal plans, cooking videos, nutrition advice, t-shirt line of wearable healthy inspirations, and an incredible community of millions of people who are inspired to live a healthier, happier, and more radiant life.

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