Sea Salt vs. Table Salt: The Ultimate Review

Salt. We sprinkle it on our food, use it in our recipes, and sometimes even take it for granted. But did you know that all salts are not created equal? The choice between sea salt and table salt can greatly impact the flavor of your dishes and even have health implications. In this post, we’ll take a deep dive into the world of salts and explore the differences between these two commonly used types. So, whether you’re a home cook, a baker, or just a health-conscious individual wanting to make an informed choice, let’s embark on this salty journey together!

What is Sea Salt?

Sea salt, as the name suggests, is produced by evaporating seawater. It’s typically unrefined and coarser-grained than table salt. The process of evaporation leaves behind trace minerals and elements, which contribute to its unique flavor and color. There are various types of sea salt, including Himalayan salt, Redmond’s Salt, Celtic Salt, Bamboo Salt, Kosher Salt, Fleur De Sel, and Black Hawaiian, each with its distinct characteristics. While sea salt can be found in different forms, it’s generally more expensive than table salt due to its natural and less processed state.

Exploring Different Types of Sea Salt

Himalayan Salt

Often recognized by its pink hue, hails from salt mines near the Himalayas in Pakistan. Himalayan salt is considered a type of sea salt because it was formed millions of years ago from the evaporation of ancient seas. The Himalayas were once covered by an ocean, and over time, the water evaporated, leaving behind large deposits of salt in the form of rocks.

These rocks are then mined, crushed into smaller pieces and sold as Himalayan Sea salt that’s rich in over 80 trace minerals, including potassium, magnesium, and calcium. These minerals not only give the salt its characteristic color but also impart a slight difference in taste compared to regular table salt.

Himalayan salt is widely praised for its potential health benefits and is commonly used in cooking, spa treatments, and even in salt lamps for air purification.

However, while it’s touted for its mineral content, it’s worth noting that these minerals are present in such small amounts that they’re unlikely to bring significant dietary changes.

Redmond’s Salt

Originating from Utah, USA, known as the Sundance Sea, this ancient body of water covered a large portion of North America during the Jurassic period, approximately 150-200 million years ago. Over time, as the sea receded, it left behind a rich deposit of minerals and salts in the region that is now Utah.

Redmond Salt is mined from these ancient seabed deposits, giving it its unique mineral composition of over 60 trace minerals. This unique geological history gives Redmond’s Salt its distinctive flavor and makes it a sought-after ingredient in gourmet cooking as well as in health and wellness applications.

Check out our video Real Salt by Redmond Life.

Celtic Salt

Harvested from the tidal ponds of France, Celtic salt possesses a grayish color due to the clay found in these salt pans. It has a moist texture and briny yet slightly sweet flavor.

Bamboo Salt

This unique Korean salt is sea salt that has been packed into bamboo tubes and then burnt multiple times. Bamboo Salt is highly prized for its high mineral content and health benefits.

Kosher Salt

Named for its use in the process of koshering meats, Kosher salt has a larger, coarser grain that makes it perfect for pickling and brining. It dissolves quickly and disperses flavor evenly in dishes.

Fleur De Sel

Translated as “flower of salt,” Fleur De Sel is a hand-harvested sea salt collected off the coast of Brittany, France. Known as the caviar of salts for its high cost and exquisite taste, it has a delicate flavor, ideal for finishing dishes.

Hawaiian Black Salt

Infused with activated charcoal, Black Hawaiian salt has a stunning black color and a slightly earthy flavor. It is most commonly used as a finishing salt for dishes to add an intriguing aesthetic touch.

Maldon Salt

Hailing from the UK, Maldon salt is produced in the same way it has been since 1882. Its pyramid-shaped crystals have a crunchy texture and unique flavor that perfectly complements roasted meats and vegetables.

Sel Gris Salt

Originating from the Guérande region of France, Sel Gris is a moist, unrefined sea salt popular among chefs for its crunchy texture and robust flavor. Its gray color comes from the clay within the salt ponds where it’s harvested. Traditionally gathered using wooden tools, Sel Gris is known for its high mineral content and the ability to enhance the flavors of any dish, making it a versatile addition to any kitchen.

Flavored Salt

Adding herbs, spices, or other seasonings to salt creates unique flavors that can enhance any dish. Flavored salts are becoming increasingly popular in the culinary world and can be found in a variety of blends such as garlic salt.

    What is Table Salt?

    Table salt, also known as refined or iodized salt, is made by extracting underground salt deposits. It’s heavily processed to remove impurities and minerals, leaving behind pure sodium chloride. During this process, additives such as iodine and anti-caking agents are often added.

    Refined Salt

    Refined salt, more commonly known as table salt, comes from salt deposits found underground. This type of salt undergoes a rigorous refining process where it is stripped of all its impurities and trace minerals, except for sodium and chloride. The process involves dissolving the raw salt in water to create a brine, which is then treated to remove any minerals. This brine is then evaporated, leaving behind the white, crystalline salt that you see on most dinner tables.

    Iodized Salt

    Iodized salt is essentially table salt mixed with tiny amounts of iodine-containing compounds. The iodization of salt is a public health measure to prevent iodine deficiency, which can cause thyroid-related health issues, including goiter. The process of iodization involves spraying the table salt with a potassium iodate solution, then mixing, drying, and packaging the salt. It’s important to note that the taste and texture of iodized salt are virtually the same as regular table salt, but the health benefits are significant, especially in regions where iodine is scarce in the diet.

    Chemical Differences

    While both sea salt and table salt consist mainly of sodium chloride, their mineral content differs significantly. Sea salt contains trace amounts of minerals like potassium, iron, and zinc, giving it a more complex, briny flavor. Table salt, being highly refined, lacks these additional minerals. However, table salt is iodized, making it a better option for those looking to increase their iodine intake. Additionally, sea salt can also contain traces of pollutants from the ocean, while table salt undergoes rigorous refining and testing processes.

    Sodium Content

    In terms of sodium content, sea salt and table salt are quite similar. By weight, they both contain about 40% sodium. However, due to its larger crystals, a pinch of sea salt tends to contain less sodium than a pinch of finely ground table salt. This difference may seem small, but for those with high blood pressure or heart conditions, it’s essential to monitor sodium intake carefully.

    Electrolytes

    Sea salt has the upper hand when it comes to electrolytes. The presence of minerals like potassium, calcium, and magnesium contributes to its electrolyte content. These minerals are essential for maintaining proper hydration and overall body functions.

    Health Benefits and Side Effects

    The health benefits of sea salt and table salt largely depend on how they’re used. Sea salt, with its broader spectrum of minerals, can offer a more balanced intake of nutrients. However, it’s important to remember that these minerals are present in small quantities. On the flip side, table salt is often iodized, providing a nutrient that sea salt lacks.

    It’s also worth noting that individuals with certain health conditions, such as hypertension, should monitor their sodium intake, regardless of the salt type.

    Table salt specifically iodized salt can prevent iodine deficiency – a leading cause of thyroid problems and various developmental issues in children. Iodine is essential for the production of thyroid hormones, which regulate metabolism and play a crucial role in brain development. Consuming iodized salt ensures that your body receives an adequate amount of this vital mineral to function correctly. Furthermore, with moderate consumption, iodized salt does not pose any significant health risks.

    Flavor Profile

    When it comes to flavor, sea salt and table salt have distinct profiles. Sea salt’s mineral content gives it a more complex and briny taste, making it popular for finishing dishes or adding texture to baked goods. On the other hand, table salt is more neutral in flavor and is often used for cooking and baking.

    Baking and Cooking

    When it comes to food preparation, the choice between sea salt and table salt can influence your final dish. The coarse texture of sea salt makes it ideal for finishing dishes, where its crunch can be appreciated. Conversely, in baking or any recipe requiring precise measurements, table salt may be a better choice due to its consistency and uniformity. However, when it comes to cooking, both types of salt can be used interchangeably. It’s a matter of personal preference and the desired outcome for the dish. Experimenting with both types of salt in different recipes can help you determine which works best for your taste buds.

    Salt Conversion Chart

    Table SaltFine/Corse Sea Salt
    1/8 teaspoon1/8 teaspoon
    1/4 teaspoon1/4 teaspoon
    1/2 teaspoon1/2 teaspoon
    1 teaspoon1 teaspoon

    Specialty Salts and Recipes

    When experimenting with different types of salts, such as Fleur De Sel or Maldon Salt, in your recipes, remember that they vary in density and flavor profile. These specialty salts have distinct textures and flavors that can significantly influence the outcome of your dish. Therefore, it’s advisable to start with a smaller amount and adjust based on taste. Moreover, these salts’ unique textures may require specific adjustments depending on their application in your recipes. For example, flaky salts like Maldon are excellent for finishing dishes, while the delicate crystals of Fleur De Sel make it a fantastic choice for desserts and chocolates. So, while venturing into the world of gourmet salts, be mindful of their individual characteristics and adjust your recipes accordingly.

    Conclusion

    So, sea salt or table salt? The answer to this salty dilemma really comes down to personal preferences and dietary needs. Try experimenting with flavors and textures, sea salt with its mineral complexity might be your best bet. If you’re looking for uniformity and consistency, table salt is the way to go.

    Remember, regardless of the salt type you choose, moderation is key. Happy seasoning!