Salt is one of the most important seasonings in cooking, yet you might find yourself at the spice aisle contemplating between sea salt, table salt, or even rock salt. What sets them apart and is there a huge distinction in their health benefits?
The difference between sea salt and table salt mainly comes down to how they’re made and what they’re best used for. Let’s break down the details, from taste and texture to personal preference, so you’ll know which salt to grab on your next grocery run.
Key Insights
- Table salt is mined, heavily refined, often iodised, and contains anti-caking agents.
- Sea salt is made by evaporating seawater, keeping small amounts of minerals, and is usually additive-free.
- Both have similar sodium content, so health benefits are minimal – moderation matters most.
- Sea salt’s texture and minerals give a milder, more complex flavour, while table salt tastes sharper and dissolves faster.
- Table salt works well for baking and precise seasoning; sea salt is perfect as a finishing touch or for adding crunch.
- Choosing between them depends on recipe needs, taste preference, and whether you want iodised salt.
The Kitchen Staple: What is Table Salt?
Table salt is the fine everyday salt found in most kitchens, but what is table salt exactly and what is table salt made of?
It comes from mining underground salt deposits, then is usually heavily refined to remove minerals and impurities, leaving behind mostly sodium chloride. Initially, most commercial table salts are fortified with iodine to increase intake, prevent deficiencies and support a healthy thyroid, as our bodies cannot produce iodine. Today, most people can consume iodine from other foods like cod, milk, eggs, seaweed and Greek yogurt.
To stop clumping, manufacturers often add anti-caking agents like calcium silicate or potassium ferrocyanide. This helps the salt crystals maintain a free-flowing, loose state. While these additives are considered safe, they can affect taste if used in large quantities in recipes.
Compared to less processed salts, table salt has a fine texture and dissolves quickly. It also has a sharper taste as it’s been purified with trace minerals removed. When used in large amounts, the anti-caking additives can lend a metallic taste. That’s why table salt is best for everyday seasoning in small quantities and recipes for exact measurements, such as when baking bread or cakes.
From Ocean to Table: What is Sea Salt?
The process of making sea salt involves evaporating seawater or water from saltwater lakes, often naturally in the sun and wind. The texture can turn out fine, coarse, or flaky, depending on where it’s sourced and how it’s processed. Because it’s minimally processed, sea salt also keeps more trace minerals like magnesium, calcium, potassium and iron. These minerals can subtly change the flavour, sometimes giving it a briny or earthy taste.
Different types of sea salt offer various uses in seasoning and texture. Some examples include the delicate fleur de sel from France and chucky Maldon salt from the UK. Fine-grain varieties work well in cooking, while flaky or chunky salts are ideal for sprinkling over finished dishes. Coarse sea salt is often used to clean, create homemade body scrubs, and soothe sore muscles with sport recovery salts.
Sea Salt vs Table Salt: The Similarities & Differences
Both salts generally contain roughly 40% sodium by weight. The first difference between sea salt and table salt is in composition: table salt is iodised and includes anti-caking agents, while sea salt is additive-free and contains a small amount of naturally occurring minerals.
Is Sea Salt Healthier Than Table Salt?
From a nutritional standpoint, there’s no major difference, so moderation is key no matter which you use.
Some people believe sea salt is healthier because it contains minerals, but these are present in very small amounts. Likewise, table salt’s added iodine supports thyroid function, but iodine is also found in foods like fish, eggs, dairy, and seaweed.
If you have high blood pressure or other health concerns, it’s more important to limit sodium overall than to choose one salt over the other.
The Difference Between Sea Salt and Table Salt for Cooking
When cooking, the debate of sea salt vs table salt comes down to taste and mouthfeel.
Sea salt can feel lighter and less sharp on the tongue, especially in larger crystals. Table salt’s smaller grains hit your taste buds more directly, giving an instant, strong salty flavour. If you’re chasing subtlety, sea salt might be your go-to. If you need precision, table salt is hard to beat.
Table salt also dissolves quickly and evenly, making it great for baking or seasoning dishes where you don’t want random salt pockets. On the other hand, sea salt can add a crunch and gentle burst of flavour when sprinkled over finished dishes, and some varieties have a subtle briny sweetness.
For many home cooks, having both in the pantry gives flexibility depending on the recipe.
Tips to Keep Your Salt Fresh
Our guide on how to keep salt fresh breaks down each step more precisely, but the general rules are to prevent moisture exposure to avoid clumping and odour. To do so:
- Store your salt in an airtight container.
- Keep it in a dry place, away from heat and steam.
- For extra protection, you can add a few grains of uncooked rice to your saltshaker to absorb moisture.
Choosing the Right Salt for You
When deciding between sea salt vs table salt, consider:
- Your Recipes: Baking often benefits from fine-grain table salt, while sea salt shines as a finishing touch.
- Taste Preference: Try different sea salts if you like more texture and flavour complexity. For anyone who prefers a milder, sweeter taste, learn more about pink salt.
- Dietary Needs: If you need more iodine, choose iodised table salt or ensure you get iodine from other foods.
Shop Your Preferred Salt at Organics on a Budget
The difference between sea salt and table salt isn’t about one being “better” than the other, but about their source, processing, texture, and how they work in your cooking. Both can have a place in your kitchen.
Shop from our selection of organic salt and find one that fits your taste, cooking style, and health needs. Remember, whichever salt you’re using, moderation is the key to flavourful and balanced meals.