Which Salts Have the Lowest Sodium?

Low-sodium salt is like table salt but some of its sodium is replaced with potassium chloride, which has a similar salty taste. Other salt types with lower sodium than table salt include iodized, kosher, pink Himalayan, and sea salt.

Sodium has benefits, such as maintaining fluid and blood volume, but moderation is key. Experts advise that you consume no more than 2,300 milligrams (mg) of sodium daily. That's about one teaspoon of table salt, 40% sodium, per day. Read on to learn what types of salts have the lowest sodium.

Is Sodium Salt? 

People often use the terms "salt" and "sodium" interchangeably, but they are not the same. Salt (sodium chloride) is a common crystal-like compound found in nature. Sodium is a mineral and a chemical element in salt.

The average American consumes about 3,400mg of sodium daily. The Food and Drug Administration reports that over 70% of dietary sodium comes from packaged and restaurant foods. High blood pressure, or hypertension, increases your risk of heart disease, kidney disease, stroke, and more.

You can reduce your blood pressure by reducing your sodium intake. More than 40% of sodium comes from foods like:

• Bread and rolls
• Burritos and tacos
• Cheese
• Chicken
• Cold cuts and cured meats
• Eggs and omelets
• Pizza
• Sandwiches
• Savory snacks (e.g., chips, crackers, popcorn, pretzels, and snack mixes)
• Soups

Packaging Guidelines

Eating a lot of those salty foods might result in increased feelings of hunger. The Food and Drug Administration notes that not all foods high in sodium taste salty, so it's important to check food labels.

Here are some of the most common labels that you might see on a product and what they mean:

• Low sodium: 140mg or less per serving
• Very low sodium: 35mg or less per serving
• Salt/sodium-free: 5mg or less per serving
• Light in sodium or lightly salted: 50% less sodium than the regular product
• Reduced sodium: 25% less sodium than the regular alternative
• Unsalted or no salt added: No sodium was added during processing, but the product may not be sodium-free.

Sodium Benefits

Sodium is an electrolyte that, along with potassium, helps your body maintain fluid and blood volume. Research has shown that replenishing electrolytes during and after exercise might prevent muscle cramps.

Sodium also adds taste to your meals, preserves certain foods, and is necessary for baking, curing, retaining moisture, and other cooking techniques. Cooking with salt, in most cases, helps lower your sodium intake versus consuming packaged or prepared meals at restaurants.

Being in control of your sodium intake may seem daunting, so Health has compiled an overview of what salts have the least sodium, are tasty, and are best for certain cooking and baking techniques. Keep in mind that cooking meals at home with grains, protein, and vegetables is not always possible. It's completely OK to enjoy packaged and restaurant foods from time to time.

1. Iodized Salt

Iodized salt is a source of iodine and dissolves quickly in food, making it ideal for most of your cooking and baking needs. Table salt is often fortified with iodine, which is important for producing thyroid hormones. Your risk for an enlarged thyroid might increase if you do not have enough iodine.

Bottom line: One teaspoon of iodized salt contains about 2,360mg of sodium (just above the recommended daily serving). Use it in recipes with exact measurements and in pasta water.

2. Kosher Salt

You get more precise measurements when cooking with table salt, but many pro chefs go for kosher salt. This salt is flatter, lighter, and flakier than table salt. The irregularly shaped granules add a subtle crunch. Kosher salt contains large crystals, which are ideal for meat's koshering process.

Bottom line: One teaspoon of kosher salt contains about 1,240mg of sodium. That seems like a lot less than table salt, but it's because its flakes are so large. Use it to season your food, especially if you want to add crunch.

3. Low-Sodium Salt

Low-sodium salt has had some of its sodium replaced with potassium chloride, a mineral that tastes salty but is bitter if you heat it. More research is needed to understand the full effects of low-sodium salt. A study published in 2021 found that low-sodium salt helps reduce the rates of stroke, major cardiovascular events, and death. The researchers used a salt substitute that contained 75% sodium chloride and 25% potassium chloride.

Bottom line: Low-sodium salt may be a good alternative to table salt if you want to reduce your sodium intake. Speak to a healthcare provider before using low-sodium salts with potassium chloride if you have kidney disease or take certain medications.

4. Pink Himalayan Salt

Pink Himalayan salt, mined in Pakistan near the Himalayas, has slightly less sodium and iodine than table salt. You might be at risk for iodine deficiency—unless you consume iodized salt—if you live in mountainous areas like the Himalayas. This salt also has trace amounts of mineral elements that help make it pink, such as calcium, iron, magnesium, and potassium.

Bottom line: One teaspoon of pink Himalayan salt has about 1,680mg of sodium. It may be a great addition to your meal. You might have seen this salt at the dinner table in salt grinders, on a nightstand in a bedside lamp, or in spas, where "salt rooms" advertise non-dietary health benefits. There's not enough research to support those claims that have to do with allergy, muscle soreness, or stress relief.

5. Sea Salt

Evaporated ocean water or saltwater lakes result in sea salt. This salt is less processed than iodized salt, so it has less iodine but retains small amounts of potassium.

Sea salt has bigger granules—which can potentially mean more flavor for less sodium—than table salt. You'll want to skip this briny salt in everyday cooking or baking. Sea salt does not dissolve easily, which might cause issues with the taste and texture of dishes. It's usually more fun to sprinkle sea salt on top of your dishes.

Bottom line: One teaspoon of sea salt has about 2,000mg of sodium. Try it as a flavorful garnish for soups, salads, and even chocolate chip cookies.

A Quick Review

Low-sodium salt might help reduce your sodium intake, which helps lower your blood pressure. High blood pressure raises your risks of heart disease, stroke, and other diseases. Keep in mind that sodium has benefits, such as maintaining fluid and blood volume and adding taste to your meals. Still, moderation is key. Make sure that you consume no more than one teaspoon of table salt per day.