With the several different types of salt available on the market, it can be confusing to some people, especially when it comes to cooking and controlling that sodium in your diet for those in sodium-restricted diet. Kosher salt, sea salt, and low salt. These are the three that we most commonly heard of and perhaps used at our kitchen. Questions I often hear: Which one has less sodium ? Which one is better for my health ?
In my personal opinion, it all boils down to marketing. Sea salt has somehow believed by most people as “healthier” because it is “natural” and the natural part is of course, always a “shout out” point for marketers. While it is more natural compare to table salt, it roughly contain the same amount of sodium by weight. It has more flavor because of the extra minerals (from the sea it comes from) in sea salt.
Kosher salt is also gaining lots of popularity lately. People believe that kosher salt has “less sodium”. It is true if you measure it by weight. 1 tsp of table salt has more sodium than 1 tsp of kosher salt. Why ? because kosher salt is larger in grains, therefore, it “occupies” more space in 1 teaspoon compares to table salt, thus, give you less sodium. However, if you salt the food to your taste with kosher salt, you are not necessarily reducing sodium in your diet.
Then, how about less sodium salt ? it gotta be better right ? Yes and No. Yes, it does contain less sodium. Some of the sodium are replaced by minerals call Potassium Chloride. It also tastes salty and bitter when being heated. You can use it to replace your salt shaker, but I won’t use it in cooking and baking. The No part is, you gotta be careful with less sodium salt, because of the extra potassium in there. It may not be an issue for people without health issue, but certain folks on medication, like high-blood pressure medication need to steer clear from too much potassium in the diet.
Here’s a table to summarize it. Hope it helps to clarify some 🙂 Know your salt ! 😉