Sea Salt Vs Table Salt! Which Should You Use?

Sea salt Vs Table salt

With all the varieties of sea salt floating around the market, it has become a popular household name. From reality shows like Chopped to Cupcake Wars, sea salt is a common, important ingredient. Touted for it’s all ‘natural quality’ everyone seems to prefer sea salt to iodized salt! Ok, I am not slamming sea salt  since I use it myself, but while the reputation of sea salt is thriving, table  salt seems to have taken a back seat.  Here’s the problem: Our bodies need iodine and a deficiency can lead to hypothyrodism and other thyroid related problems. Unless you’re eating food high in iodine like sea weed, certain fish etc in high quantities you’re can get iodine deficient.  So, incorporating some table salt also known as iodized salt in your lifestyle is beneficial. If you really love sea salt (and who doesn’t?), you can use both sea salt and iodized salt in your cooking. I use sea salt in all my gourmet dishes and iodized in some other dishes that require salt. This keeps us sea salt satisfied and thyroid healthy. To learn more about thyroid symptons, read this.

The difference between sea salt and table/iodized salt

Sea salt is produced through evaporation of ocean water or water from saltwater lakes, usually with little processing. Hence it is able to retain more flavor, trace elements and color.

Table salt is usually mined from underground salt deposits and is more processed. It also has an additive to prevent clumping and has iodine added to it.

They both however have the same amount of sodium.

Pros and cons of sea salt vs. iodized salt

table saltSea salt is aesthetically pleasing. Coarse in texture it is very versatile and good to create culinary creations. It is less processed and is more alkaline when compared to iodized salt. It has some trace elements and minerals.  Some varieties of sea salt like pink Himalayan salt are said to be healing in nature and help detoxify the body of impurities.  On the other hand most types of sea salt contain none or very little  iodine and it is usually more expensive than table or iodized salt.


Iodized salt, also known as table salt, is fortified with iodine, which is essential for optimum thyroid function. Most people do not get enough iodine in their diet through foods; hence table salt provides an easy means to getting this essential nutrient. Iodized salt can improve Brain Function due to the fact that it provides iodine. An iodine deficiency can lower the IQ by as much as 15 points. Those with depression and anxiety can benefit from sufficient iodine. Iodized salt can help to ensure that you are getting enough iodine to prevent these emotional feelings from occurring. Iodized salt can also help with weight loss. Underactive thyroid has also been linked to obesity and getting enough iodine in your diet may be the solution to help some people shed weight. To get some tips on naturally maintaining a healthy thyroid, click here.

In general a balanced healthy diet with less sodium is beneficial to people, but when you choose to use salt, choose wisely and use a mix of both iodized table salt and sea salt.






About Sunithi Selvaraj, RD

Registered Dietitian with a sweet tooth and a passion for eating healthy ( quite a combo) Nutrition Geek, Healthy Nut.........


  1. I do not know that the salt sold in the store has several types. But since I live in an archipelago, of course I’m taking the sea salt for food.

  2. Useful for me, I have hypothyroidism. I’m not sure our regular salt is iodized now…I’ll need to check

    • Glad you found it useful Fiona. Just check labels. Most brands of table salt are fortified with iodine. It helps to prevent clumping, but just check the label to make sure. I know I felt hypothyroid symptons when I stopped using iodized salt.

  3. This is so informative. I made my family switch to sea salt because I thought it was healthier. Now I see I need to keep at least some table salt in. Thanks for the post. I needed this!

    • Yep! good idea to use a combination of both. Glad you found it useful!

      • I am severely allergic to iodine. I go into anaphylactic shock. Fish, seafood, coded on a cat scan using iodine……even fries made in the same fryer as fish or seafood are a big no-no.
        I wear a medical ID bracelet and doctors/nurses…are all aware and treat accordingly.
        Is there any supplement I could take?

  4. Though I use non-iodized sea salt, I also have found iodized coarse sea salt at Trader Joe’s. Glad you didn’t discredit salt altogether; there is a minimum daily requirement and it prompts us to hydrate.

  5. I think iodized salt not popular in my country, or maybe i never know about this salt. But im sure sea salt was healthier for human body

  6. Great post, Sue – Honestly, I know everything you wrote about but I didn’t connect the dots in my own head so I will be replenishing some of my table salt back in the cupboards – Happy New Year!

  7. What do you think about “Real Salt”? It says “Nature’s first Sea Salt” so I don’t know if it’s sea salt or not. Anyway, seems to taste really good and is unconventional.


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