Compare salt

Research · Salt

What our research found about salt

Salt is sodium chloride, whether it is sea, mineral, kosher or flake. Differences between salts are mainly texture, trace minerals and what they are mixed with: table salt usually contains an anti-caking agent and may be iodized, while many sea and flake salts are not. Sodium per gram is essentially the same across salts, but coarse flakes weigh less per teaspoon, so measuring by volume changes how much sodium you add.

The American Heart Association recommends no more than 2,300 mg of sodium a day, and an ideal limit of 1,500 mg for most adults. The NIH lists iodized salt as a common source of iodine, so if you switch to non-iodized salts make sure other foods supply it. Flavored and infused salts add herbs, smoke or peppers; compare the ingredients if seasoning blends matter.

Products

253 brands

Full labels recorded

312% of the shelf

Maker says organic

0maker’s claim

List an added sweetener

1of 3 labels

List a seed oil

0of 3 labels

Typical label length

5ingredients (median)

Counts use complete, current ingredient labels only. Records without a published label stay unknown and are never counted as clean.

What to compare

• Iodized or not. Iodized salt supplies iodine; sea and flake salts usually do not.
• Anti-caking agents. Table salt often lists them; many flake salts do not.
• Texture and measuring. Fine, coarse and flake salts weigh differently per teaspoon.
• Added flavors. Infused salts add herbs, sugar and smoke; blends are not pure salt.

References

1. How much sodium should I eat per day? American Heart Association
2. Iodine fact sheet for consumers NIH Office of Dietary Supplements
3. Salt and sodium Harvard T.H. Chan School of Public Health
4. Sodium in your diet U.S. Food and Drug Administration