Table salt or sea salt: what’s the difference and should you care?

A global kitchen staple, most dishes just cannot be cooked without a sprinkle of salt. But not all salt is made the same. In fact, sea salt has recently become a favourite with chefs for its crunchy texture and deeper flavour.  

Some people even believe sea salt is a healthier sodium alternative. Is that really true? Let’s discuss! 

What is the difference between sea salt and regular salt? 

The main differences between regular table salt versus sea salt are its taste, texture and processing.  

Table salt is generally mined from underground deposits and heavily processed to remove impurities and any trace minerals. Anti-caking agents are added to table salt to prevent it from clumping. In most countries including India, table salt is fortified with iodine, which is important for thyroid health.

In contrast, sea salt is a general term referring to salt collected by evaporation of ocean water or water from saltwater lakes. It is comparatively less processed and may contain some trace minerals such as iron, potassium and zinc. The natural minerals, impurities and source of water give sea salt a more potent flavour and a unique mouthfeel depending on the brand. Research in Scientific Reports has shown that commercial sea salt may also contain microplastics. 

Which salt is most nutritious?  

When it comes to nutrition, there really isn’t much of a difference in the sodium content, says the American Heart Association. In fact, the AHA says there is no clear health advantage of using sea salt. You can get trace minerals from other healthy foods and sea salt also doesn’t typically offer enough iodine. 

Which salt should you cook with?  

Let your taste buds decide which salt to use and limit your consumption to the daily recommended intake.

SEE MORE How to debloat naturally after eating too much salt