Salt is one of those everyday ingredients that can make a simple meal taste finished, whether it is a pot of soup, a tray of roasted vegetables, or a fresh tomato salad. Yet the salt aisle can feel strangely complicated, with bags of sea salt, canisters of table salt, and specialty crystals promising more flavor and even better quality. Many people assume sea salt must be the superior choice. A closer look shows the difference is real, just not always in the way we expect.
The Kitchn breaks it down by starting with a simple truth shared by Ben Jacobsen, founder of Jacobsen Salt Co. No matter what you buy, salt ultimately comes from the sea. What changes is how it is harvested and how much it is processed afterward. That is where texture, taste, and the little details on the label begin to matter.
Jacobsen describes table salt as an industrially produced, uniform crystal that is highly refined. During that process, it can lose trace minerals and may include additions such as iodine or anti caking agents to keep it free flowing. He also notes that the fine grind affects how it hits the palate. Because it dissolves quickly on the tongue, it can taste sharper and more intense, even if you are using the same amount.
Sea salt usually offers a different experience in the kitchen. Its crystals tend to be irregular, which creates more variety in texture, from delicate flakes to crunchy grains. Jacobsen says sea salt often carries a more noticeable mineral character, which can read as a cleaner, more complex saltiness. This is why it is so popular as a finishing touch on salads, chocolate, caramel, and anything that benefits from a little crunch right before serving.
When it comes to nutrition, the gap narrows considerably. Registered dietitian Amy Davis explains that salt is mainly sodium and chloride, and both minerals play important roles in the body. Sodium helps with fluid balance, nerve signaling, and muscle function, while chloride supports hydration and digestion. Davis points out that sea salt and table salt contain comparable amounts of sodium by weight, so one is not automatically healthier than the other in terms of blood pressure and cardiovascular considerations.
The more meaningful nutritional detail is iodine. Davis notes that table salt is often fortified with iodine, a nutrient that supports normal thyroid function. Sea salt can contain small amounts of minerals like magnesium, calcium, and potassium, but the levels vary and are not typically high enough to make a major contribution to daily intake. In other words, the choice often comes down to how you cook and what you like. I reach for table salt when I want consistent seasoning, and save flaky sea salt for the final pinch that makes a dish feel special.
Which salt do you keep closest to the stove, and do you notice a real difference in your cooking? Share your go to choice in the comments.
