Sodium levels in sea salt vs table salt

SODI(D YOU KNOW!)UM?!

If you are one of the millions of people (like me!) who have always believed that Sea
Salt contains much less sodium than Table Salt, and therefore it is a much healthier
option…. then continue reading and get ready to be amazed!
Sodium levels in Sea Salt and Table Salt
The general understanding is that Sea Salt is much healthier than Table Salt
because it contains less sodium. Well, technically both contain basically the same
amount of sodium! Yes, you read correctly.
According to an American Heart Association survey, it showed that 61 percent of the
participants wrongly agreed that Table Salt is higher in sodium than Sea Salt. As it
turns out, most Sea Salts and Table Salt all contain around 40 percent sodium by
their weight. (American Heart Association, 2018)
In fact, some Sea Salts and Kosher Salt may have larger crystal sizes than Table
Salt, and that is why it has therefore less sodium per volume (e.g., either by
tablespoon or teaspoon). That means that a teaspoon of either Kosher Salt or Sea
Salt may have less sodium just because less crystals fit on to the spoon, whereas a
teaspoon of table contains about 2,300mg of sodium. (American Heart Association,
2018)

Sodium Recommendations

According to research, the safe upper limit of sodium intake per day for an average
person is roughly 2,300mg. Too much sodium consumption can cause high blood
pressure, as well as kidney damage or hypertension. Furthermore, by eating foods
that are rich in potassium such as yogurt, bananas, and beans can help to balance
sodium in our bodies. (Healthy Eating, 2018)
Useful tips to reduce Sodium in your daily diet
✓ Cook for yourself with fresh ingredients and cut way back on restaurants,
drive-thrues and pre-packaged or processed foods.

✓ Choose natural and whole foods without the added salt.
✓ Unsalted nuts and fresh fruits and vegetables are usually free from sodium, as
well as unsalted pasta.
✓ Peppers, beans and spinach usually have only traceable amounts of sodium,
whereas milk and eggs have limited amounts of sodium in it. (Healthy Eating,
2018)
Spices, herbs and other flavourings for seasoning food
➢ When you want to give a meal that extra bit of ‘something’, use spices,
fresh or dried herbs, the juice and zest from citrus fruit like lemons, limes
or oranges instead of salt. (Mayo Clinic, 2016)

References
American Heart Association. (2018). Sea Salt vs. Table Salt. Available:
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/sea-salt-vs-
table-salt. Last accessed 27th February 2019.
Nina, K. (2018). Sodium Levels of Sea Salt Vs. Table Salt. Available:
https://healthyeating.sfgate.com/sodium-levels-sea-salt-vs-table-salt-7782.html. Last
accessed 27th February 2019.
Mayo Clinic Staff. (2016). Sodium: How to tame your salt habit.Available:
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-
depth/sodium/art-20045479. Last accessed 27th February 2019.

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