Sea salt is healthier than table salt
Sea salt and table salt have the same sodium content by weight (approximately 40%) and affect blood pressure and cardiovascular health in identical ways. Sea salt contains trace minerals, but in quantities too small to have any nutritional significance.
What we know
Sea salt is obtained by evaporating seawater and undergoes minimal processing, while table salt is refined from underground salt deposits and often has added iodine (to prevent iodine deficiency) and anti-caking agents. Marketing frequently presents sea salt as a more natural, healthier alternative.
The Mayo Clinic Health System has stated that the sodium content of sea salt and table salt is identical at approximately 40% by weight. Both will raise blood pressure and carry cardiovascular risk at excessive intakes. The health effects of sodium are the same regardless of the mineral's source.
Sea salt does contain trace minerals such as potassium, magnesium, iron, and calcium from the seawater, but the amounts are extremely small. As with brown sugar, the quantities present in typical culinary usage are nutritionally insignificant. Healthline has noted that these minerals can be obtained far more efficiently from other food sources.
One practical consideration is that table salt is often iodized, which provides a reliable source of iodine that supports thyroid health. Sea salt typically is not iodized. For people relying heavily on sea salt and not consuming other iodine-rich foods, the switch away from iodized table salt could theoretically contribute to iodine insufficiency. The WHO has endorsed iodized salt as an important public health measure.
Common claims
- Sea salt is lower in sodium than table saltSame sodium content by weight
- Sea salt is better for cardiovascular healthNo evidence; same sodium effects on blood pressure
- The minerals in sea salt provide health benefitsQuantities are too small to be nutritionally significant
- Sea salt is more natural and therefore saferNaturalness does not equal lower risk