What is the healthiest salt for kids?

October 27, 2025 •

4 min read

According to the Mayo Clinic Health System, over 90% of children and adolescents consume more sodium than recommended. Given this, parents often question, 'What is the healthiest salt for kids?' The answer depends less on the type of salt and more on moderation, proper sourcing, and overall dietary balance.

Quick Summary

The healthiest salt for kids is one used in moderation as part of a balanced diet. Iodized salt is widely recommended by health organizations to ensure adequate iodine intake for brain development. Specialty salts like Himalayan pink salt and sea salt are not superior for health, and it is crucial to manage overall sodium consumption.

Key Points

Iodized is Best: For kids, iodized salt is often the healthiest choice because it provides a reliable source of iodine, a critical nutrient for brain and thyroid development.
Moderation is Key: No matter the type of salt, the most important rule is using it sparingly, as children's kidneys are not equipped to handle high sodium loads.
Specialty Salts Lack Benefit: Himalayan pink salt, sea salt, and kosher salt are not nutritionally superior to table salt and do not provide a consistent or reliable source of iodine.
Flavor with Herbs and Spices: The best way to add flavor to children's food is by using herbs, spices, lemon juice, or vinegar, rather than relying on salt.
Focus on Processed Foods: Most sodium in a child's diet comes from processed snacks, fast food, and canned items. Reading labels and cooking at home are the most effective strategies.
Avoid Salt for Infants: Added salt should never be given to babies under one year old, as their kidneys are too immature to process it.

What Matters Most: Moderation and Iodine

When it comes to children's nutrition, the most significant factor isn't the color or origin of the salt, but the quantity consumed. All salt, whether table, sea, or Himalayan, is primarily sodium chloride, and excessive intake can be harmful. A child's kidneys are less mature and cannot handle the same sodium load as an adult's, making moderation critical. The other vital consideration is iodine, a mineral essential for healthy thyroid function and cognitive development, especially in infants and young children.

The Importance of Iodine for Children

Iodine is a crucial nutrient that the body cannot produce on its own. A deficiency can lead to a range of health issues, including goiter, hypothyroidism, and intellectual disabilities in children. For decades, salt iodization has been a public health strategy to prevent these disorders, making iodized table salt the most reliable dietary source for many families. The World Health Organization (WHO) and other health authorities recommend using iodized salt as a safe and effective way to ensure adequate iodine intake. While some sea and Himalayan salts contain trace amounts of natural iodine, the levels are inconsistent and significantly lower than those found in fortified table salt.

Specialty Salts: Benefits and Drawbacks

Beyond the iodine factor, specialty salts often spark curiosity due to claims of being healthier or purer. Here's a look at some popular options:

Himalayan Pink Salt: Touted for its 84 trace minerals, this salt gets its pink hue from iron oxide. While it contains minerals like potassium, calcium, and magnesium, they exist in tiny, clinically insignificant amounts. The sodium content is comparable to other salts, and some studies have even found traces of heavy metals like lead, so sourcing is important. It is generally not iodized.
Sea Salt: Harvested from evaporated seawater, sea salt is less processed and retains some trace minerals. However, the nutritional difference from table salt is negligible, and some samples may contain microplastics from ocean pollution. Many sea salts are not iodized, though some brands do fortify their products.
Kosher Salt: Valued for its coarse texture and pure flavor, kosher salt is mined and typically not iodized. Its larger crystals mean a teaspoon may have slightly less sodium by volume compared to fine table salt, but the overall sodium content is the same by weight.

Table of Salt Comparisons for Kids

To help parents make an informed choice, this table compares common salt types based on factors relevant to a child's diet.


Feature	Iodized Table Salt	Himalayan Pink Salt	Sea Salt	Kosher Salt
Iodine Content	Reliable and fortified source.	Variable and low natural levels; usually not fortified.	Variable natural levels; sometimes fortified.	None (unless specified).
Processing Level	Heavily processed to remove impurities and prevent caking.	Minimally processed; extracted from ancient mines.	Minimally processed; harvested via evaporation.	Minimally processed; known for its coarse texture.
Key Concern	Contains additives and is highly refined.	Mineral content is negligible; sourcing and potential for heavy metals are concerns.	Possible microplastic contamination depending on source.	Absence of iodine; larger grain size can lead to overuse.
Best For Kids	Often the most practical choice for reliable iodine intake.	Not a nutritionally superior choice; a finishing salt for occasional use.	Not a nutritionally superior choice; potential purity concerns.	Not recommended as the primary salt source due to lack of iodine.

The Real Strategy: Reducing Overall Sodium

The most effective way to protect a child's health is to reduce their overall sodium intake, not to stress over the type of salt. High sodium consumption is linked to health problems like high blood pressure later in life. Here are some practical steps:

Read Labels: A large portion of sodium comes from processed and prepared foods. Check labels for phrases like 'low sodium' or 'no salt added'. Anything with less than 140 mg per serving is a good choice.
Cook at Home: Preparing meals from scratch using fresh ingredients gives you full control over the salt content. Instead of relying on processed sauces or mixes, use herbs, spices, and other seasonings.
Use Alternatives: Flavor food with fresh herbs (parsley, basil), spices (paprika, cumin), garlic powder, onion powder, lemon juice, or vinegar. For toddlers, these can introduce them to a wider range of flavors without relying on salt.
Ditch the Shaker: Removing the salt shaker from the dinner table is a simple but powerful way to reduce discretionary salt use.

Conclusion: Prioritize Iodine and Moderation

While different salts offer varying textures and subtle flavor profiles, for a child's health, the choice is relatively simple. Iodized salt is the most reliable way to ensure a child receives adequate iodine, a nutrient critical for brain development. Parents should use any salt in strict moderation, focusing instead on flavoring foods with a wide variety of herbs and spices. The greater health priority lies in reducing processed food consumption and establishing healthy, low-sodium eating habits early in life. For specific dietary concerns, consulting a pediatrician or registered dietitian is always the best approach. As health authorities emphasize, a diverse, home-cooked diet is the healthiest foundation for any child.

Action on Salt offers useful resources for monitoring and reducing a family's salt intake.

Frequently Asked Questions

Himalayan pink salt contains trace minerals but provides no significant nutritional advantage over regular salt and is typically not iodized. For children, iodized salt is a more reliable source of essential iodine.

No, salt should not be added to food for infants under one year of age. Their kidneys are not fully developed and cannot handle excess sodium. Breast milk or infant formula provides all the sodium they need.

The recommended daily sodium intake varies by age: under 1,200 mg for ages 1-3; under 1,500 mg for ages 4-8; and under 1,800 mg for ages 9-13. However, a majority of children exceed these amounts, so reducing overall intake is the priority.

Nutritionally, sea salt and table salt contain comparable amounts of sodium by weight and offer no significant health difference. The main distinction is that table salt is reliably fortified with iodine, which is crucial for children's development.

Healthy and flavorful alternatives to salt include herbs like parsley and oregano, spices like paprika and cumin, garlic powder, onion powder, and a squeeze of lemon or lime juice.

To reduce salt intake, focus on cooking more meals at home with fresh ingredients, reading nutrition labels on packaged foods, swapping salty snacks for fresh fruit and veggies, and removing the salt shaker from the table.

Meals from restaurants and fast-food chains are often high in sodium. Limit these meals and, when dining out, ask for sauces and dressings on the side or request that the chef use less salt during preparation.