Most people use “salt” and “sodium” interchangeably, but they’re technically not the same. Salt is a combination of two essential minerals: sodium and chloride.

Your kidneys regulate sodium levels, and an excess can lead to hypertension (high blood pressure) and other health issues. Despite this, sodium is a mineral that’s vital for maintaining nerve and muscle function and ensuring proper fluid balance in your body.

Table salt, also known as common salt, has iodine added to it. Iodine is essential for making thyroid hormones and is especially important during pregnancy and infancy for proper bone and brain development.

Some regions have iodine-deficient soils, which can increase the risk of iodine deficiency. To address this, many countries, including the United States, have implemented salt iodization programs. While the general population in the U.S. typically gets enough iodine, some pregnant women may still be at risk for deficiency.

One teaspoon (tsp) of table salt contains 2,360 milligrams (mg) of sodium and 310 micrograms (mcg) of iodine.

Table salt is ideal for baking due to its fine texture and ability to dissolve easily. However, the iodine content in table salt can sometimes give it a metallic taste. If you’d like to avoid that flavor, consider using other types of salt.

Chefs often prefer sea salt over table salt for its coarser texture and more robust flavor. Food manufacturers might add sea salt to snacks like chips and label the product “all-natural” because sea salt undergoes minimal to no processing.

Sea salt may have a larger crystal size than table salt and, therefore, contain less sodium by volume. That said, sodium content in sea salt can vary by brand, ranging from about 320-560 mg per quarter tsp. (This comparison is based on volume (tsp) rather than weight.)

The trace minerals in sea salt offer minimal health benefits and aren’t listed in the U.S. Department of Agriculture’s (USDA) nutrition database for sea salt brands. To get more minerals in your diet, focus on nutrient-rich foods like fruits, vegetables, whole grains, and legumes.

Kosher salt gets its name from the Jewish tradition of kashrut, which has dietary guidelines such as prohibiting eating meat with blood. In the tradition, Jews would use coarse-grained salt to remove the blood, leading to the term “kosher salt.” Today, kosher salt is widely used in America, but it doesn’t necessarily follow all Jewish culinary traditions. For a kosher salt to be accepted as kosher, it must be certified by a Jewish institute.

Kosher salt can be used for various cooking methods. It’s great for seasoning, brining, pickling, and smoking.

The sodium content in kosher salt can vary by brand, containing about 310-590 mg/quarter tsp. Although kosher salt is known for its coarse texture, it’s also available in a fine texture.

Unlike salt harvested from seawater, such as table salt and sea salt, Himalayan pink salt is harvested from mines in Pakistan. Its large crystals sport a vibrant pink color, making it an excellent choice for adding a pop of color when garnishing a dish. Some people also use it for cooking.

Himalayan pink salt is often considered a gourmet salt and may contain more minerals than table salt, though the levels aren’t significant enough to offer nutritional benefits. However, gourmet salts can also contain heavy metals because they’re less refined. It’s important to note that despite claims that gourmet salts are healthier, there is no clinical research to support this.

The sodium content in Himalayan pink salt may vary depending on the brand, ranging from about 380-970 mg/quarter tsp.

Herbal black salt, also known as Kala Namak, is a coarse salt used in traditional South Asian and Ayurvedic cooking and medicine. It’s made from Himalayan or other natural salt rocks through a special kiln-firing process with Ayurvedic herbs. Kala Namak is known for its color, which can range from dark violet to pink, and its egg-like smell and taste due to sulfur.

Herbal black salt is believed to offer health benefits, such as improving oral health and cardiovascular function, due to its mix of Ayurvedic herbs and antioxidant properties. However, most of what’s known about Kala Namak’s benefits comes from traditional Ayurvedic medicine rather than extensive scientific studies. Clinical research involving humans is limited.

Research suggests that Kala Namak contains less sodium and more minerals than table salt. However, these minerals are present only in trace amounts. According to the USDA’s nutrition database, one teaspoon of black salt contains 1,930 mg of sodium and 0 mg of calcium, iron, and potassium.

Kala Namak adds a strong, distinctive umami flavor to dishes and should be used sparingly, like an herb, rather than as a one-to-one substitute for table salt. Start with a small amount and adjust to taste.

Salt substitutes aim to mimic a salt-like flavor, often using potassium chloride instead of sodium chloride. They can help those looking to reduce sodium intake, but individuals with kidney disease should consult their healthcare provider first since these substitutes can increase potassium levels. Always consult a healthcare provider before using salt substitutes if you have any health concerns.

A quarter-teaspoon of salt substitute typically contains no sodium and can have potassium content ranging from 525-690 mg, depending on the brand.

When selecting the healthiest salt, prioritize your total sodium intake rather than focusing solely on the type of salt you use. Dietary guidelines emphasize limiting sodium to no more than 2,300 milligrams per day, rather than recommending a specific type of salt. Reducing your daily sodium intake by 1,000 milligrams can improve blood pressure and heart health.

It’s helpful to know how much sodium is in salt. Table salt is about 40% sodium, with the following amounts:

• 1/4 tsp: 575 mg sodium
• 1/2 tsp: 1,150 mg sodium
• 3/4 tsp: 1,725 mg sodium
• 1 tsp: 2,300 mg sodium

It’s crucial to monitor sodium levels not just in salt but also in foods, especially packaged and processed items, as these are major sources of sodium in the typical American diet. Consult a registered dietitian (RD) for personalized advice on managing sodium intake and overall diet.

The healthiest salt for you may not simply just be the one that’s lower in sodium. It might be the salt that helps you eat more nutritious foods, like vegetables, which many people struggle to include in their diet. It should also fit your budget, culinary preferences, and any religious practices.

Remember, salt is just one way to add flavor to your food. Spices and herbs can make your meals tasty without relying on salt, and using more of them can help reduce your salt intake.

Here are more tips to lower your salt consumption:

• Remove the salt shaker from the table and use pepper or other spices and herbs for flavor
• Don’t add salt to your food before tasting it
• Check Nutrition Facts labels to choose products with less sodium or no added salt
• Eat more fruits and vegetables, and pick no-salt-added versions of canned or frozen produce
• Use fresh lemon juice to season seafood and vegetables instead of salt
• Limit fast food
• Consider using a salt substitute, but avoid it if you have kidney disease
• Follow the DASH (Dietary Approaches to Stop Hypertension) diet, which has been proven to lower blood pressure

While some salts may be marketed as healthier alternatives to table salt, there is no evidence to support these claims, as they all contain sodium. Too much sodium is harmful to your health, which is why dietary guidelines focus on limiting overall sodium intake rather than choosing a specific type of salt.

To manage your sodium intake, focus on reducing overall salt consumption, using herbs and spices to add flavor, and incorporating more nutritious foods into your diet.