Topic of APRIL: Salt


Iodized salt:

Table salt with iodine added. Iodine helps to prevent goiter, a thyroid gland condition.


Salt substitute:

Made by substituting some or all of the sodium with potassium, magnesium or another mineral.


Lite salt:

Salt that contains half sodium chloride and half potassium chloride. It has less sodium than table salt. Be aware of potassium content. This salt is not suitable for those who need to manage their intake of potassium.


Rock salt:

Large, chunky crystal of salt known as halite. It is found in solid form and mined. Like table salt, it is sodium chloride. It contains some minerals but they do not offer additional health benefits. We acquire minerals from variety of foods in a healthy balanced diet.

Sea salt:

Sea salt is produced by evaporating sea water. It is sodium chloride (NaCl). It has trace amounts of other minerals that may offer a somewhat different flavor. The sodium content in sea salt is comparable to that in table salt. The minerals do not offer additional health benefits.

Table salt:

Table salt is sodium chloride (NaCl). It is produced from solid salt found underground and then refined to remove impurities including minerals. An anticaking additive – calcium silicate is added to help table salt flow freely and not get lumpy.

Kosher salt:

Coarse-grain salt that adds a cruncy texture to some dishes and drinks. Volume to volume, kosher salt contains lower amount of sodium as compared to table salt because kosher salt has a coarser grain. However, they contain the same amount of sodium for the same amount by weight.

Seasoned salt:

Salt with herbs and flavouring added, such as celery salt, garlic salt, onion salt or other seasoned salts. It contains less sodium than table salt. But the sodium content is more than herbs. For healthy cooking method, use just herbs to enhance the flavor.

Take home message:

Regular table salt can be good enough for cooking. Use them sparingly. Enhance the flavor of your food with spices and herbs. Savour food in its original flavor instead of savouring the flavor from salt or seasoning.


If you have any general inquiries about diet and nutrition, you can contact us at our

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Complete Food and Nutrition Guide, Academy of Nutrition and Dietetics

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