Different Types of Salt: Mineral vs Infused

Salt has been essential for centuries to enhance flavors and preserve food. It comes in different types, such as mineral and infused salt. Learn more about choosing salt based on your preferences, nutritional needs, and the importance of using salt in moderation.

Key takeaways:

Salt contains nutrients, most notably sodium. All salts are made of sodium chloride. However, their nutrient content can change slightly based on the source (underground salt deposits, lakes, and ocean) and processing (to remove impurities that may contain toxic metals).


Sodium content varies between types of salts. While one teaspoon of iodized table salt contains 2.3 g of sodium, sea salt has 1.5 to 2.1 g; however, this can change based on the type of sea salt. You should check the nutrition label to confirm sodium content.

Salt consumption adds a lot to daily sodium intake. Adults should limit their daily salt intake to 6 g, which contains one teaspoon (2.4 g) of sodium.

Mineral salts: From nature

Mineral salt contains various minerals and trace elements naturally occurring in the environment. Unlike refined table salt, which undergoes processing and may have added iodine or anti-caking agents, mineral salt is typically less processed and retains its natural mineral content.

Table salts generally contain more iodine than sea salts. If your healthcare provider advises you to consume iodized salt, table salt can be a better option. Still, always consult a healthcare provider before making any changes in your nutrition. Common types of mineral salt are:

  • Celtic sea salt
  • Dead sea salt
  • Grey sea salt (Sel Gris)
  • Red sea salt
  • Fleur de sel

Due to its mineral content, mineral salt can offer trace amounts of essential nutrients your body needs. However, the amounts of these minerals need to be in more quantity to provide nutritional benefits, so mineral salt should not be relied upon as a primary source of these nutrients.

Infused salts: Adding flavor and variety


Infused salts are favored by infusing mineral salts with various herbs, spices, or other ingredients.

Infused salts can be made by combining the salt with ingredients such as dried herbs (such as rosemary, thyme, or basil), spices (like chili flakes or smoked paprika), citrus zest (such as lemon or orange), or even truffle oil.

The salt absorbs the flavors over time, resulting in salt that can be used to season and enhance the taste of a wide range of dishes.

Infused salts can add flavor to meats, vegetables, salads, or even desserts, providing a creative and convenient way to elevate the taste of your culinary creations. Popular infused salt varieties are:

  • Garlic salt
  • Lemon salt
  • Smoked sea salt
  • Truffle salt
  • Chili salt

Choosing the right salt for your needs

Choosing the right salt for your needs is essential to achieve optimal flavor and seasoning in your meals and dietary requirements. You may want to select different salts based on the following:

  • Flavor preferences. Different types of salt offer distinct flavors that can enhance the taste of dishes in unique ways. For instance, kosher salt is often described as having a clean, pure taste without additional additives. Smoked salt adds a smoky and strong element to foods, perfect for imparting a barbecue-like essence, as the name suggests.
  • Cooking and presentation factors. In the culinary world, the type of salt is chosen based on the dish prepared. For example, kosher salt is commonly preferred by cooks because it is distributed evenly. Himalayan pink salt or smoked salt offer distinct flavors, and it’s commonly used for visual appeal.
  • Nutritional considerations. Salts’ sodium content slightly changes based on types. Kosher and sea salt may contain less sodium than table salt. Conversely, potassium salts do not contain sodium but have about 2.7 to 3 g of potassium.

Salt consumption considerations

Also, mineral salts may contain trace elements such as magnesium, calcium, iron, and zinc in small amounts. According to the American Heart Association (AHA), you don’t need to consume mineral salts to take minerals, which can be easily taken from a healthy and balanced daily diet.


Be mindful of your salt consumption. Salt enriches the taste of foods but should be consumed in moderation. A high sodium diet can increase blood pressure. Hypertension (high blood pressure) can increase the risk of heart disease, stroke, kidney disease, and stomach cancer. Too much salt in the diet can result in headaches, gout, and other adverse health effects.

Salt consumption adds a lot to daily sodium intake. Adults need to limit their daily salt intake to 6 g, which contains 1 teaspoon (2.4 g) of sodium. Most packaged foods contain high amounts of salt. Read the nutrition facts label to check the salt content of packaged foods.

In conclusion, salt is a fundamental ingredient that adds flavor, enhances dishes, and is used for food preservation. From mineral salts to infused varieties, a wide range of options are available to suit different tastes and dietary preferences.

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