Salt substitutes
Salt substitutes — 4 options, ranked, with the exact amount
Use Herbs and spices
1-2 tsp herbs for every 1 tsp salt
Fresh or dried herbs like basil, oregano, thyme, and spices like garlic powder, onion powder add flavor without sodium.
The best substitutes for salt are herbs and spices, citrus juice, vinegar, or low-sodium alternatives like sea salt.
- Verdict —
- Tweak it
- What changes —
- different taste, similar texture
- Best for —
- soups
Updated 26 Jul 2026 · no sponsored swaps
Every option, one card
Ranked · per 1 tsp salt| # | Substitute | Instead of 1 tsp salt | Verdict |
|---|---|---|---|
| 1 | Herbs and spicessoups | 1-2 tsp herbsTweak it | Tweak it |
| 2 | Citrus juicesalads | 1-2 tbsp lemon/lime juiceYou'll taste it | You'll taste it |
| 3 | Vinegarsalad dressings | 1-2 tsp vinegarTweak it | Tweak it |
| 4 | Sea saltfinishing dishes | Same amountWorks | Works |
Herbs and spices
different taste, similar texture
Fresh or dried herbs like basil, oregano, thyme, and spices like garlic powder, onion powder add flavor without sodium.
- Best for
- soups, stews, roasted vegetables, pasta dishes
Start with half the amount and adjust to taste.
Citrus juice
different taste and texture
Lemon, lime, or orange juice adds brightness and acidity that can replace some salt.
- Best for
- salads, fish, vegetables, marinades
Add gradually as acidity can be strong.
Vinegar
different taste, similar texture
Apple cider vinegar, balsamic, or white vinegar add tang and depth.
- Best for
- salad dressings, sauces, pickled vegetables
Use high-quality vinegar for best flavor.
Sea salt
similar taste and texture
Less processed alternative with trace minerals and more complex flavor.
- Best for
- finishing dishes, baking, general cooking
May need slightly more than table salt.
Questions
4 questionsCan I completely eliminate salt from cooking?
Yes, but you may need to increase other seasonings, acids, and umami-rich ingredients to maintain flavor balance in your dishes.
What's the difference between sea salt and table salt?
Sea salt contains trace minerals and has a more complex flavor, while table salt is more processed and has added iodine. Sea salt is generally less salty by volume.
How much salt should I use when cooking?
Start with a pinch and taste as you go. Most recipes call for ¼ to ½ teaspoon per serving, but adjust to your taste preferences and dietary needs.
Are there health benefits to reducing salt?
Reducing sodium intake can help lower blood pressure and reduce risk of heart disease, but some salt is necessary for proper body function.
Tips for substituting salt
6 tips- Salt enhances other flavors and reduces bitterness in food
- Add salt gradually and taste as you go to avoid over-salting
- Different salts have different intensities - sea salt is milder than table salt
- Salt early in cooking for better flavor distribution throughout the dish
- Use kosher salt for better control when seasoning by hand
- Rinse canned beans and vegetables to reduce sodium content