There are various differences between table salt and sea salt, including the production process. However, the sodium content in each type of salt is the same.

Table salt and sea salt are both useful when preparing food. Manufacturers mine table salt from salt deposits and process it into a fine crystal, whereas sea salt comes from evaporating seawater.

Many people believe that sea salt is healthier than table salt because it is a natural source of sodium. Manufacturing strips table salt of other nutrients, such as magnesium, calcium, and potassium. However, producers fortify table salt with iodine, which is vital for thyroid hormone production.

Sodium is an essential nutrient that people get from added salt and processed foods. Doctors recommend limiting salt in the diet because excessive sodium intake can increase the risk of high blood pressure and heart disease.

Read on to learn more about the differences between sea salt and table salt, the health benefits of salt, and more.

Many people perceive sea salt as a healthful alternative to table salt.

Sea salt comes from evaporating seawater, so it is a natural source of sodium.

Table salt comes from mining salt deposits. Manufacturers then process it into a fine crystal that is easy to mix in food.

Chefs use sea salt in some recipes because of its coarse and crunchy texture. Some people also prefer the stronger taste of sea salt.

Although people may perceive sea salt as healthier, it has the same sodium content as table salt. Some people believe that sea salt has less sodium than table salt, but this is a misconception.

Table salt and most sea salts both contain 40% sodium by weight.

A teaspoon of table salt has 2,400 milligrams (mg) of sodium. The crystals of sea salt are larger, so fewer crystals can fit in 1 teaspoon.

Since less sea salt can fit in the same volume, people may believe sea salt has less sodium than table salt.

Sea salt comes from a natural source and contains trace amounts of other minerals, including:

  • magnesium
  • calcium
  • potassium

Table salt does not have these additional nutrients, but it does contain iodine if fortified.

Sodium is essential for good health, so people should not eliminate it entirely from their diet. The sodium in salt is necessary for:

  • nerve and muscle function.
  • blood pressure regulation
  • maintaining blood volume
  • fluid and electrolyte balance
  • nutrient absorption/excretion

Table salt can be fortified with iodine, which is another essential nutrient. People with iodine deficiency can develop goiter and a range of other symptoms.

A lack of iodine can also cause growth problems and cognitive disorders in children.

Iodine deficiencies are rare in the United States, since many products, including table salt, contain added iodine. However, the risk of low iodine may be higher in:

  • Eastern Europe
  • Southeast Asia
  • sub-Saharan Africa

Although sea salt does not have iodine, it naturally contains magnesium, calcium, potassium, and other nutrients.

The amount of these minerals found in sea salt is very minimal, and people can get them in more significant amounts from other healthful foods.

Too much salt can contribute to several health conditions, including:

Despite this fact, people need the correct amount of salt in their diet to maintain good health.

The American Heart Association (AHA) recommends eating no more than 1,500 mg per day for most adults. However, this is not achievable for most people. The daily value is 2,300 mg.

The majority of salt people eat does not come from adding salt to their home-cooked meals. Instead, the AHA states that more than 75% of the sodium in people’s diets in the United States comes from processed foods.

In addition to processed and packaged foods, people should be aware of the high salt content

  • cheese
  • bread
  • canned foods
  • processed and cured meats

Many people believe that sea salt is a healthful alternative to table salt, but eating too much of any salt can be harmful.

People need to include an appropriate amount of sodium in their diet. Eliminating salt can cause harmful mineral imbalances in the blood and can affect thyroid function due to lack of iodine.

Sea salt comes from a natural source and contains other minerals, but it does not contain iodine. Choosing non-iodized sea salt can put people at risk of iodine deficiency, and so they must seek other sources of iodine in their diets.

A person can speak with a healthcare professional to find out how much salt they should consume based on individual circumstances.