Is it better to buy regular salt or iodized salt?

December 11, 2025 •

3 min read

Iodized salt was first introduced in the United States in the 1920s to combat widespread iodine deficiency, particularly in regions far from the coast. The decision between choosing regular and iodized salt hinges on your dietary habits, geographical location, and overall health status, as both offer distinct benefits and considerations.

Quick Summary

The choice between iodized and regular salt depends on your iodine intake from other dietary sources. While iodine is crucial for thyroid health, most salts contain similar sodium levels. Culinary uses and personal preference are also major factors, but moderation is key for both types to maintain healthy sodium intake.

Key Points

Iodine is critical for thyroid function: The main benefit of iodized salt is providing iodine, a vital mineral for thyroid hormone production, which regulates metabolism and development.
Neither salt is inherently 'healthier': Both iodized and regular salt contain similar levels of sodium, and excessive consumption of either can negatively impact heart health.
Non-iodized salts offer culinary benefits: Many non-iodized varieties, such as kosher or sea salt, are preferred by chefs for their coarser texture and unique flavor, which can enhance certain dishes.
Certain groups need iodized salt: Pregnant women, breastfeeding individuals, and vegans are often at a higher risk of iodine deficiency and can benefit significantly from using iodized salt.
Moderation is the key factor: For most individuals, controlling overall sodium intake is more critical for health than the type of salt chosen. The World Health Organization recommends limiting total salt to under 5 grams per day.
Iodine intake from other sources matters: If your diet already includes plenty of iodine-rich foods like seafood, eggs, or dairy, you may not require iodized salt to meet your daily needs.

What is the primary difference?

The main difference between regular (non-iodized) salt and iodized salt is the addition of iodine to the latter. Regular salt is primarily sodium chloride, while iodized salt includes small amounts of an iodine compound, such as potassium iodide. This fortification was implemented as a significant public health effort to prevent iodine deficiency disorders (IDDs).

The importance of iodine

Iodine is an essential mineral required by the thyroid gland to produce hormones that regulate metabolism, growth, and development. The body cannot produce iodine on its own. Iodine deficiency, although less common in many developed nations due to salt iodization, can lead to conditions like goiter (enlarged thyroid), hypothyroidism (underactive thyroid), and developmental issues, particularly in pregnant women. Iodized salt has been a highly effective and affordable method for ensuring adequate iodine intake for the population.

Comparing iodized and non-iodized salts


Feature	Iodized Salt	Regular/Non-iodized Salt
Iodine Content	Fortified with iodine to prevent deficiency.	Contains no added iodine.
Sodium Content	Equivalent to non-iodized salt by weight.	Equivalent to iodized salt by weight.
Processing Level	Highly refined and processed. Includes anti-caking agents.	Varies widely. Gourmet salts like sea salt or kosher salt are less refined.
Taste	Neutral, though some sensitive individuals report a slight metallic taste.	Pure, clean salt flavor, depending on the source.
Culinary Uses	All-purpose for seasoning, cooking, and baking.	Preferred for specific culinary applications, such as pickling, curing, and finishing, where iodine can affect color or flavor.
Texture	Fine grains that dissolve quickly.	Can be fine, coarse, or flaky, depending on the type.
Price	Generally very affordable and widely available.	Prices vary significantly based on type (e.g., kosher, Himalayan, sea salt).

When might you choose non-iodized salt?

Non-iodized salt, including varieties like kosher salt, sea salt, and Himalayan pink salt, is often chosen for specific reasons.

Culinary preferences: Many cooks prefer the texture and flavor profiles of non-iodized salts. Kosher salt's larger crystals allow for better control during seasoning. While sea and Himalayan salts offer unique flavors from trace minerals, their nutritional contribution is minimal.
Specific preparation methods: Non-iodized salt is standard for canning and pickling because iodine can cause discoloration.
Sufficient iodine intake: Individuals who consume a diet rich in iodine sources like seafood, dairy, and eggs may not need iodized salt.
Medical conditions: People with certain thyroid conditions might be advised by a doctor to limit iodine intake.

Making the right choice for your health

The decision between iodized and regular salt often depends on individual dietary needs and cooking preferences. Iodized salt is a simple way to ensure adequate iodine intake, especially for those who don't regularly eat iodine-rich foods or are in high-risk groups like pregnant or breastfeeding women. However, the most critical factor for cardiovascular health is moderating overall sodium consumption, regardless of the salt type. Excessive sodium intake can increase the risk of high blood pressure and heart disease. The World Health Organization suggests limiting salt intake to under 5 grams daily. If you have concerns about iodine intake or health conditions, consult a healthcare professional. The best choice aligns with your health needs, diet, and taste.

The bottom line

Determining whether it's better to buy regular salt or iodized salt is an individual decision. Iodized salt effectively prevents iodine deficiency, a global health issue. Non-iodized salts, such as kosher or sea salt, offer versatility in cooking and have distinct flavors. For many with varied diets, sufficient iodine is obtained from other foods, and the main concern is limiting total sodium. However, for individuals with restrictive diets (like vegans) or those in regions with low iodine levels in soil, iodized salt is a beneficial choice.

Conclusion

The choice between regular and iodized salt depends on individual health requirements and culinary uses. Regular salt provides a pure taste often preferred by chefs for certain dishes, while iodized salt supplies a crucial nutrient vital for preventing serious health problems. For individuals with diets providing sufficient iodine, non-iodized salt is a suitable option. However, for those at risk of deficiency, iodized salt is an essential and accessible health measure. Regardless of the type chosen, managing overall sodium consumption is key for health.

Frequently Asked Questions

For most people, the addition of iodine to salt does not noticeably affect the taste. The amount of iodine is so small that it is virtually undetectable.

It is generally recommended to use non-iodized salt for pickling and canning, as the iodine can sometimes react with the vegetables and cause discoloration.

Inadequate iodine intake can lead to iodine deficiency disorders (IDDs), which include goiter (enlarged thyroid), hypothyroidism, and developmental issues, especially in pregnant women and young children.

While gourmet salts may contain trace minerals, the quantity is too small to provide significant health benefits. They are not inherently healthier than iodized or regular table salt and often contain less iodine.

People who should consider using iodized salt include those on restricted diets (e.g., vegans), pregnant or breastfeeding women, and those living in regions with iodine-poor soil, far from the coast.

Yes, excessive iodine intake is possible, and it can cause health problems similar to deficiency, including thyroid issues. It is important to stay within recommended daily limits.

The packaging of iodized salt will be clearly labeled. In most countries, table salt is fortified with iodine, but specialty salts like kosher, sea, and rock salt are often not.