Which salt is not healthy? Unpacking the sodium debate

October 3, 2025 •

4 min read

Over 70% of the average person's dietary sodium intake comes from processed and restaurant foods, not the salt shaker at home. This statistic challenges the common perception that all sodium from all types of salt is equally unhealthy. When asking 'Which salt is not healthy?', it's crucial to understand that the source and quantity are far more important than the specific type of salt you choose, though some salts come with unique considerations for your diet.

Quick Summary

The debate around salt's healthiness often focuses on the wrong source; the real danger lies in the excessive sodium found in processed foods. While different salts have varying levels of processing and trace minerals, the sodium chloride content is comparable by weight. Refined salts may lack minerals and contain additives, whereas unrefined alternatives risk microplastic or heavy metal contamination and can cause iodine deficiency if they aren't fortified.

Key Points

Source over Type: Most unhealthy sodium intake comes from processed and restaurant foods, not the salt shaker.
Excessive Sodium is the True Enemy: Regardless of the type, too much salt raises blood pressure and increases risks for heart and kidney diseases.
Refined Salt Lacks Minerals: Heavily processed table salt is stripped of trace minerals and contains anti-caking additives.
Unrefined Salt Risks: Minimally processed salts can contain contaminants like microplastics or heavy metals and may lack crucial iodine.
Moderation is Key: All types of salt should be used sparingly as part of a balanced diet that emphasizes whole, unprocessed foods.

The Core Issue: Excessive Sodium Intake

All salt, regardless of its origin or color, is predominantly sodium chloride. While sodium is an essential mineral required for nerve impulses, muscle function, and fluid balance, consuming too much of it is the primary health concern. The World Health Organization (WHO) recommends consuming less than 5 grams of salt per day (approximately one teaspoon), but most people consume significantly more.

This overconsumption, fueled largely by processed foods, is the main reason salt is often labeled "unhealthy." Excess sodium intake is a well-documented risk factor for high blood pressure (hypertension), which in turn increases the risk of heart disease, stroke, and kidney damage. Additionally, high sodium diets can lead to fluid retention, headaches, and a loss of calcium through urine, which can weaken bones over time and contribute to osteoporosis. Therefore, the most unhealthy salt is not a specific type, but rather any salt consumed in excess, especially when it comes from hidden sources in ultra-processed products.

The Real Difference: Processing and Mineral Content

While the primary health risk comes from total sodium intake, the differences in how salt is produced can affect its mineral content and purity. This is where the distinction between refined and unrefined salts becomes relevant, though not necessarily a matter of one being definitively "healthy" and another "unhealthy".

The Problem with Heavily Refined Salt

Common table salt is highly processed and refined to create a fine, uniform crystal structure. This intensive process strips away most of its naturally occurring trace minerals, leaving behind almost pure sodium chloride. To prevent clumping and improve shelf life, anti-caking agents and other additives are often introduced. The processing also requires high heat, which some argue affects the salt's natural state. While many brands add iodine back into table salt to prevent deficiencies, the lack of natural minerals means it offers little beyond sodium and chloride.

The Pitfalls of Unrefined 'Natural' Salts

Minimally processed salts, like Himalayan pink salt and sea salt, retain some trace minerals, giving them unique colors and flavors. However, this minimal processing also introduces potential downsides:

Contaminants: Sea salt harvested from polluted waters can contain microplastics and other contaminants. Some analyses of Himalayan salt have also found trace amounts of heavy metals like lead. While these amounts are often too small to pose a significant risk in typical consumption, they are a point of concern. For example, one study found a sample of pink salt that exceeded the national maximum contaminant level for lead in Australia.
Negligible Mineral Benefits: The trace minerals in these salts, while present, are in such minute quantities that you would have to consume a dangerously high amount of sodium to gain any meaningful nutritional benefit from them.
Iodine Deficiency Risk: Many artisanal or unrefined salts are not iodized. In areas where iodine deficiency is a public health issue, relying solely on un-iodized salts can lead to thyroid problems like goiter.

Comparison of Salt Types


Feature	Refined Table Salt	Himalayan Pink Salt	Sea Salt	Potassium-based Salt Substitute
Processing	Highly refined, heated, additives added	Minimally processed, hand-mined	Minimally processed, evaporated seawater	Chemically manufactured, replaces sodium with potassium
Mineral Content	Very low (mostly NaCl), fortified with iodine	Trace minerals present but nutritionally insignificant	Trace minerals present but nutritionally insignificant	Contains potassium; may not have other minerals
Iodine	Usually added for thyroid health	Typically not iodized	Not a reliable source; iodine can be lost during processing	Contains potassium; no iodine unless specified
Potential Contaminants	Low due to processing, but may contain additives	Potential for trace heavy metals	Potential for microplastics	Varies by brand and composition
Flavor/Texture	Strong, uniform saltiness; fine grains	Mild, subtle flavor; coarse grains	More complex flavor; coarser grains	Similar to salt, but can have a bitter aftertaste

Finding the Right Balance

Rather than fixating on a single type of salt as unhealthy, the focus should be on overall sodium intake. Here are practical steps for a balanced approach to salt consumption:

Prioritize Whole Foods: Since most sodium comes from packaged foods, shifting your diet toward fresh, whole foods is the most effective strategy for reducing overall sodium.
Flavor with Alternatives: Use herbs, spices, citrus, and vinegar to add flavor to your cooking instead of relying heavily on salt. Popular options include garlic powder, onion powder, black pepper, and chili flakes.
Read Labels: Pay close attention to nutrition labels, particularly the sodium content, when purchasing packaged foods. Look for options labeled "low sodium" or "no salt added".
Consider Iodine: If you use an un-iodized salt, ensure you are getting enough iodine from other sources, such as dairy products, eggs, and seafood. This is especially important for pregnant and breastfeeding women.
Choose Wisely: If you prefer unrefined salts for taste, choose reputable brands and use them sparingly as a finishing salt, not as the primary source of sodium. A resource on low-sodium foods can provide more ideas.

Conclusion: No Single Salt Is Unhealthy, but Some Sources Are

The notion of a single "unhealthy salt" is misleading. The true culprit is excessive sodium consumption, with the majority coming from processed foods. While refined table salt is stripped of natural minerals and some unrefined salts carry potential risks like microplastic or heavy metal contamination, the differences are minor in the context of overall health compared to the dangers of high sodium. The healthiest approach is to reduce your overall sodium intake by limiting processed foods, cooking more at home with herbs and spices, and using any type of salt in moderation.

Frequently Asked Questions

Table salt's main drawback is not its processing, but rather its high sodium content when consumed in excess. The processing removes trace minerals, but the real health issue is the overall amount of sodium, which can lead to high blood pressure and other issues.

Nutritionally, no. By weight, they contain the same amount of sodium chloride as table salt. While they retain trace minerals, the amounts are too small to provide significant health benefits. Their main advantage is minimal processing and unique flavor, but they can be a poor source of iodine.

Some studies have found trace amounts of heavy metals, such as lead, in certain samples of Himalayan salt. However, the levels are generally considered too low to pose a significant health risk with moderate consumption. Sourcing from reputable suppliers is recommended.

Yes, sea salt harvested from ocean water can contain microplastics due to increasing ocean pollution. While the health effects of consuming microplastics are still being researched, it is a valid concern for those who consume large amounts of sea salt.

The largest source of unhealthy sodium is processed and restaurant foods, which account for over 70% of the average intake. These include packaged foods, ready meals, and fast-food, which often contain hidden sodium.

Potassium chloride-based salt substitutes can help reduce sodium intake and may even benefit blood pressure due to the potassium content. However, people with kidney disease or those on certain medications should consult a doctor before using them, as excessive potassium can be harmful.

You can reduce sodium by prioritizing whole foods, reading nutrition labels on packaged items, and using herbs, spices, citrus, and vinegar to add flavor instead of salt. Over time, your palate will adapt to less salty foods.