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Natural Salt Alternatives

Common table salt is a refined form of sodium chloride derived from natural sea salt. The refining process removes trace minerals, and adds chemicals, sugar and iodine. Although small amounts of sodium are necessary to maintain health, the widespread use of refined salt in households and processed foods can have a considerable negative impact on health. When used wisely, natural salt alternatives can help to lower your total sodium consumption.

  1. Herbs and Spices

    • Fresh herbs and spices enhance meals without the sodium.

      Herbs and spices are an ideal natural alternative to salt. They can provide a subtle enhancement or a spicy zing to your foods without adding sodium. Sage, thyme, cumin, rosemary and basil are common herbs you can grow or find fresh in the grocery store. Use ancho powder or banana chili peppers for a little heat. If you really feel like spicing things up, try wasabi, habanero peppers or cayenne.

    Unrefined Salt

    • Sea salt is all natural, with no additives.

      Unrefined salt retains naturally occurring trace minerals like magnesium, potassium, iron and calcium, which means that it has a lower sodium content. These trace minerals also make unrefined salt more nutritious. It is usually coarse or flaky in texture, and tends to get slightly clumpy in humid conditions. Unrefined salts vary greatly in color as well as flavor; for instance, you can get black salt from Hawaii, grey Celtic salt from France, and pink or red salt from the Himalayas. Because these salts often have a stronger or more complex flavor, you may find yourself using less of them than conventional table salt.

    Sea Vegetables

    • Laver, or nori, is the seaweed used for sushi rolls.

      Sea vegetables are a common substitute for salt, due to their high mineral content, salty flavor and comparatively low sodium. Sea kelp, also known as kombu, is a flavorful seaweed that grows in undersea "forests" and can reach 200 feet in length. It is available in whole leaf, granules or powder. Dulse is a nutritious red seaweed with a soft, chewy texture. The leaf adds a salty flavor to soups, salads and sandwiches. It is also available as a flake or powder seasoning. Alaria has a delicate flavor and comes in whole leaf and powder forms. Laver, or nori, is the seaweed used for sushi. It has a nutty and mildly salty flavor.

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