Is Real Salt or Celtic Salt Better? A Deep Dive into Unrefined Salts

December 17, 2025 •

4 min read

While highly refined table salt is stripped of its natural minerals, both Real Salt and Celtic salt retain a spectrum of trace elements due to their minimal processing. So, is Real Salt or Celtic salt better for your wellness and culinary needs?

Quick Summary

Compares Real Salt and Celtic salt by examining their sourcing, mineral profiles, and health benefits to help you decide which unrefined salt suits your culinary and wellness needs.

Key Points

Sourcing Matters: Real Salt comes from an ancient, pollution-free seabed in Utah, while Celtic salt is harvested from modern ocean water, often in France.
Trace Minerals Are Insignificant: While both salts contain trace minerals, the quantity is too small to provide meaningful nutritional benefit for most people.
Texture and Flavor Differ: Real Salt has a dry, mild, and slightly sweet flavor, whereas Celtic salt is moist with a briny, earthy taste.
Iodine is Missing: Neither Real Salt nor Celtic salt are reliable sources of added iodine, unlike fortified table salt.
Culinary Application Varies: Celtic salt is preferred for finishing dishes and brining due to its moistness and flavor, while Real Salt is versatile for all-purpose cooking.
Moderation is Universal: Regardless of the type of salt, the key health consideration is to consume it in moderation as part of a balanced diet.

Sourcing and Production

The primary difference between Real Salt and Celtic salt lies in their origin and how they are harvested. This distinction impacts their mineral content, texture, and purity profile.

The Ancient Origin of Real Salt

Real Salt is harvested from a mine in Redmond, Utah, from an ancient, underground sea bed. This source dates back millions of years, long before modern industrial pollution existed. Proponents argue this makes it a purer, more natural product, free from the heavy metals and other toxins that can be found in today's oceans. The extraction process is simple: the salt is mined and crushed, with nothing added or removed. This minimal processing preserves its natural mineral profile, which gives it a distinctive pinkish or reddish color.

The Coastal Harvest of Celtic Salt

Celtic salt, often referred to as 'sel gris' (grey salt), is hand-harvested from coastal waters, with the most famous varieties coming from France. The salt is collected from clay-lined pools as seawater evaporates, and it retains a high moisture content. Its characteristic gray color comes from this interaction with the clay and the trace minerals it contains. While the harvesting process is traditional and minimally invasive, supporters of ancient-sourced salts point out that modern oceans are exposed to pollutants, which could potentially contaminate sea salts like Celtic.

Mineral Content and Health Claims

Both Real Salt and Celtic salt are often marketed as healthier alternatives to refined table salt due to their mineral content. However, the nutritional reality requires a closer look.

The 'Trace Minerals' Perspective

It is true that both salts contain a broader spectrum of minerals than standard table salt, which is almost pure sodium chloride. Companies claim their products contain dozens of trace minerals. For example, Real Salt's website lists over 60, and Celtic Sea Salt mentions over 74. These include minerals like calcium, magnesium, and potassium, which are essential for bodily functions.

The Expert's View on Mineral Value

Despite the marketing, health experts and organizations like the Center for Science in the Public Interest (CSPI) state that the mineral content in a typical serving of these salts is nutritionally insignificant. You would need to consume an unhealthy amount of salt to receive a meaningful dose of these minerals from salt alone. For example, the amount of potassium or magnesium in these salts is a tiny fraction of what you can get from sources like bananas or green vegetables. Therefore, relying on unrefined salts for mineral intake is not a sound health strategy.

Comparing Iodine

Unlike most refined table salt, which is fortified with iodine to prevent deficiency, neither Real Salt nor Celtic salt is a reliable source of this essential nutrient. People who primarily use unrefined salts may need to find other sources of iodine, such as seafood, dairy, or a supplement.

Culinary Characteristics: Flavor and Texture

For most cooks and consumers, the choice between Real Salt and Celtic salt comes down to flavor and texture rather than purported health benefits.

Celtic Salt's Unique Appeal

Moist Texture: Celtic salt is known for its moist texture, which makes it clump together and dissolves less quickly than dry salts.
Earthy, Briny Flavor: Its flavor profile is mild yet complex, with a briny and slightly earthy taste that works well as a finishing salt.
Culinary Versatility: It can be used for seasoning, brining, and pickling, though its coarse texture may require grinding for some applications.

Real Salt's Simple Flavor

Dry Texture: Real Salt has a drier crystal structure than Celtic salt, making it easier to use in shakers or for baking.
Mild, Sweeter Flavor: Its taste is often described as milder and slightly sweeter compared to other salts, with no bitter aftertaste.
All-Purpose Use: Its flavor and consistency make it an excellent all-purpose salt for cooking, baking, and seasoning a wide variety of dishes.

Real Salt vs. Celtic Salt: At a Glance


Feature	Real Salt	Celtic Salt
Source	Ancient, underground salt deposit (Utah, USA)	Coastal water evaporation (France, other coasts)
Processing	Unrefined, minimally processed	Minimally processed, hand-harvested
Purity Claim	From a pre-pollution ancient seabed, minimizing modern contaminants	From current oceans, potential exposure to modern pollutants
Appearance	Pinkish/reddish hue	Grayish color, moist texture
Flavor	Subtle, sometimes described as slightly sweeter	Mild, slightly briny, earthy flavor
Trace Minerals	Yes, over 60, but nutritionally insignificant	Yes, over 70, but nutritionally insignificant
Added Iodine	No	No

Conclusion

The debate of whether Real Salt or Celtic salt is better boils down to personal preference for flavor, texture, and sourcing philosophy, rather than a significant difference in health benefits. Both are minimally processed options containing trace minerals, though these amounts are too small to provide meaningful nutritional value.

For those concerned about modern ocean pollutants, Real Salt's ancient seabed source offers a compelling argument for purity. However, if you prefer a briny, moist salt with a distinctive flavor for finishing dishes, Celtic salt is an excellent choice. As with any salt, using either in moderation is key to a healthy diet. Ultimately, the 'better' salt is the one you prefer using in your cooking, so feel free to experiment to find your favorite.

For more information on the health implications of different salts, refer to the Center for Science in the Public Interest.

Frequently Asked Questions

Real Salt is mined from an ancient seabed, which proponents claim is free from modern ocean pollutants. Celtic salt is harvested from current ocean water, which has potential exposure to such pollutants, though producers work to minimize this.

While both contain trace minerals, experts agree the amounts are too small to offer meaningful nutritional benefits from a typical serving. The main health consideration for any salt is managing overall sodium intake.

By weight, the sodium content is very similar to other salts. The coarser grain of some unrefined salts may result in less sodium per teaspoon, but overall consumption still requires moderation.

Real Salt contains naturally occurring trace amounts of iodine but is not fortified like many table salts. Consumers should ensure they get adequate iodine from other dietary sources or supplements.

The better salt for cooking depends on your desired flavor and texture. Real Salt has a mild flavor and dry consistency, while Celtic salt offers a distinct briny, moist flavor for finishing dishes. Coarser grains may need grinding for some recipes.

The grayish color and moisture of Celtic salt are due to the trace minerals and the clay in the pools where it is hand-harvested.

Some anecdotal claims suggest Celtic salt aids hydration due to its trace minerals, but scientific evidence is limited. The sodium chloride in any salt helps with hydration, but proper electrolyte balance is best achieved through a balanced diet, including fruits and vegetables.

Real Salt is mined in the USA, leading to fewer transport miles for North American consumers, and its operations use solar power. Celtic salt production often involves solar evaporation, a low-energy method, but its environmental impact varies with sourcing.