Salt vs. Salt: Understanding the Different Types and When to Use Them
Salt is one of the most misunderstood ingredients in the kitchen. Some people avoid it entirely, others overuse it, and many assume one type of salt is somehow “healthier” than all the rest.
Here’s the truth: not all salt is the same—but no salt is magic either.
Let’s break down the most common types of salt, how they’re made, and when each one actually makes sense.
1. Table Salt
What it is:
Highly refined salt with anti-caking agents added. Often fortified with iodine.
Pros:
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Consistent grain size, easy to measure
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Affordable and widely available
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Iodine supports thyroid health
Cons:
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Highly processed
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Can taste harsher due to fine texture
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Easy to over-salt dishes
Best used for:
Baking, where precision matters, and general seasoning if iodine intake is a concern.
2. Kosher Salt
What it is:
Coarse-grained salt with no additives in most brands. Preferred by many chefs.
Pros:
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Clean, pure flavor
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Easy to control and pinch
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Less likely to over-season
Cons:
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Usually not iodized
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Grain size varies by brand, which matters for recipes
Best used for:
Everyday cooking, seasoning proteins, vegetables, and soups.
3. Sea Salt
What it is:
Salt evaporated from seawater, often minimally processed.
Pros:
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Slightly more complex flavor
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Contains trace minerals in very small amounts
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Available in fine and coarse textures
Cons:
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Trace minerals are nutritionally insignificant
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Salinity can vary
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Often more expensive
Best used for:
Seasoning vegetables, salads, and simple proteins, or as a finishing touch.
4. Himalayan Pink Salt
What it is:
Rock salt mined from ancient salt deposits, known for its pink color.
Pros:
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Mild flavor
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Visually appealing
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Contains trace minerals
Cons:
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Minerals are present in tiny, non-impactful amounts
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More expensive
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Not iodized
Best used for:
Finishing salt, presentation, or light seasoning where appearance matters.
5. Flake Salt (Maldon-Style)
What it is:
Light, flaky salt designed to dissolve quickly on the tongue.
Pros:
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Excellent texture
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Enhances flavor without overwhelming
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Requires less overall salt
Cons:
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Not ideal for cooking, dissolves too quickly
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Pricier than standard salts
Best used for:
Finishing meats, vegetables, eggs, and even desserts.
Salt & Health: What Actually Matters
The biggest health factor isn’t the type of salt you use. It’s how much and how often.
Sodium is essential for hydration, nerve signaling, and muscle contraction, especially for active people. Problems arise when sodium intake is excessive and unbalanced with hydration, potassium, and whole foods.
Chef’s perspective:
Use salt intentionally. Season your food so it tastes good and helps you enjoy real meals. Just don’t rely on ultra-processed foods, where sodium quietly adds up fast.
The Bottom Line
No salt is inherently “bad” or “healthy.” Each type serves a purpose in the kitchen. Knowing when and how to use them helps you cook better, season smarter, and enjoy your food without confusion or fear.