Iodized Salt vs Sea Salt

Diffen › Food › Cooking

Iodized salt, otherwise known as table salt, is salt mined from underground, while sea salt is obtained by evaporating sea water. By weight, the two types contain the same amount of sodium, but sea salt is sometimes seen as more healthy, because it contains more minerals. However, these are insignificant amounts.

Comparison chart

Iodized Salt versus Sea Salt comparison chart
	Iodized Salt	Sea Salt
	current rating is 3.41/5 1 2 3 4 5 (32 ratings)	current rating is 3.38/5 1 2 3 4 5 (130 ratings)

Produced by	Mined from underground deposits	Evaporation of salt water
Price	49c per pound	79c per pound and up (A 26 ounce container costs around $3)
Iodine	Yes	No
Processing	Yes	Very little
Texture	Less texture	Coarser and crunchier

(Clockwise from lower left): Celtic gray sea salt, coarse sea salt, kosher salt, and regular iodized salt

Health effects

Iodized salt contains added iodine, a nutrient that helps maintain a healthy thyroid. It is also good for pregnant women.

Some argue that sea salt is more natural and contains more minerals, and so is better for your health. It contains iron, sulfur and magnesium. However, the difference is so minimal to be insignificant.

Nutrition

Iodized salt and sea salt contain the same amount of sodium, and so should not be taken in excess of 1500 milligrams per day.

Variants

Sea salt comes in a wide range of varieties at different prices, including Real Salt from Oregon, Fleur de Sel from France, smoked sea salt, Chardonnay sea salt, gray sea salt, flake sea salt, Celtic sea salt, and Pink Himalayan salt.

Pros and cons

Iodized salt is significantly cheaper and contains iodine, which is vital for a healthy thyroid. Iodine deficiencies are common in Americans. However, some argue that it has less taste, and dislike that it includes an anti-caking agent, silicon dioxide, which is found in sand.

Sea salt is considered healthier, but is more expensive, and the difference is minimal. It has more texture and taste, but this can be lost when cooking.

Cookies sprinkled with Sea Salt

Taste and usage

Because it goes through less processing, sea salt can be crunchier and sharper in flavor than iodized salt. However, sea salt may lose its flavor and color when cooked or dissolved, and it tastes less “salty” than table salt, due to the presence of extra minerals.

Iodized salt is the preferable salt for baking, as the fine granules quickly dissolve.

Popularity

Sea salt has become increasingly popular, especially in restaurants, because of its healthy and natural image.

Cost

Iodized salt is cheaper than sea salt. While iodized salt may cost $0.49 per pound, sea salt can cost upwards of $0.79. Himalayan sea salt costs $39.40 per pound.