Salt Alternatives

What is Salt?

Salt is a flavoring agent in the food and can also be used as a food preservative. Salt contains sodium which is an essential element needed by the body. Salt can balance the sweetness in food and can also suppress different flavors to make the food edible. Salt also plays a good role in enhancing the texture of the food.

Why Salt alternatives?

Salt has a lot of advantages but it also has a few disadvantages which are listed below:

  • Bloating and swelling may occur as salt retains water

  • Sodium salts can affect bones badly

  • Too much salt can lead to problems in the digestive system

  • Kidneys can be damaged

  • It can lead to hypertension

How to choose a Salt Alternative?

Salt has many advantages and people who want to look for an alternative to salt should look for the following benefits:

  • Salt is used to add flavor to food

  • It acts as a food preservative

  • Salt is a source of sodium which the body needs for conducting nerve impulses

  • It can maintain water and minerals in the body

Top 10 Salt Alternatives

Salt has many alternatives and some of them have been discussed here.

Alternative 1 – Mint

Mint is a herb which is aromatic and can be used in making savory dishes. It is better to use fresh leaves to make any dish. Mint can be grown easily in a garden or a pot. It is a favorite food item to be used in salads. It gives a good taste if combined with carrots, peas, and beans. It will also enhance the taste of pasta.

Alternative 2 – Garlic

Garlic is a spice whose taste is very pungent. It has the ability to give flavor to food without adding salt. It is used in recipes of tomato sauce, marinade, and many other dishes. Garlic is very beneficial for human health. It can

  • Enhance immunity

  • Lower down blood pressure

  • Improves brain health

Garlic is easily available in vegetable shops. It can be used after removing its skin.

Alternative 3 – Morton Salt Substitute

Morton Salt Substitute is an alternative to regular salt. Morton Salt is free from sodium and its main ingredient is potassium chloride. This ingredient is usually used for medical purposes. Its main task is to reduce sodium levels in adults

Alternative 4 – Lemon Juice

Lemon juice has a sour taste and it can be used to enhance the taste of any food like meat, soup, fried items, and many more. Fresh lemon juice can be sprinkled on chicken and fish dishes to enhance their taste. Sautéed vegetables can get a good color if lemon juice is poured on them. Dried lemon peel can be used in baked items.

Alternative 5 – Sea Salt

Sea salt can be extracted after the evaporation of seawater. Minerals that are found in seawater are also available in the sea salt. It prevents the common cold and enhances the working of the immune system. No harmful chemicals are found in sea salt as it is not processed. You can lose weight and also get relief from many skin disorders.

Alternative 6 – Peppercorns

Peppercorns are considered as dark salt side sticks. Peppercorns are dried berries which can be found on the peppercorn plant. Usually, people find black peppercorns but they are available in different colors like white, green, and red depending on their harvesting and processing. Peppercorns can be used to enhance the flavor of any food.

Alternative 7 – Paprika

Paprika is a seasoning that can be used to enhance the taste of roasted dishes. It is a salt alternative that is made by using fry peppers. Paprika can have different tastes like smoky, and sweet. There are many recipes in which paprika can be used to enhance their taste. Some of these dishes are savory stews, fish, poultry, meat, and many more.

Alternative 8 – Rosemary

Rosemary is another herb like mint and it is an aromatic plant whose smell is the same as that of pine. A tiny amount of this herb should be used as it has the ability to overcome other flavors. Its sprigs can be roasted with other vegetables like carrot, potato, sweet potato, and many more. Dried rosemary should be crushed and then used.

Alternative 9 – Rock Salt

Rock salt is considered as the best alternative to the regular salt. This salt can be found in salt mines in the form of crystals. The food can be digested easily when rock salt is added to it. Metabolism is enhanced and blood pressure can be made stable. Sore throats can be treated when the rock salt is mixed with water

Alternative 10 – Himalayan Pink Salt

Himalayan Pink Salt is a salt that can be mined in the Himalayan regions. This salt can be extracted by hand and is less processed. This salt consists of 84 percent minerals and is considered as one of the best alternatives to the regular salt. The salt has the ability to enhance the quality of your sleep. It can slow down aging. It is also a good option for people suffering from diabetes as it controls the blood sugar levels.


Salt is used to enhance the flavor of food. This regular salt is mainly sodium chloride and can be both beneficial and harmful. People having high blood pressure, heart problem should not consume it. There are many alternatives that can be used to enhance the flavor of food.

Updated on: 05-Jun-2023


Kickstart Your Career

Get certified by completing the course

Get Started