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, or vinegar, which add flavor without sodium; sea salt swaps in for table salt but is not lower in sodium.
- Verdict —
- Tweak it
- What changes —
- different taste, similar texture
- Best for —
- soups
Updated 3 Oct 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; about the same sodium by weight as table salt.
- Best for
- finishing dishes, baking, general cooking
Fine sea salt measures like table salt; coarse sea salt is lighter by volume, so you may need slightly more.
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. Coarse sea salt is less salty by volume because the crystals pack loosely; by weight the two have about the same sodium.
How much salt should I use when cooking?
Start with a pinch and taste as you go, adjusting to your taste preferences and dietary needs. For scale, US dietary guidelines advise staying under 2,300 mg of sodium a day, which is about 1 teaspoon of table salt in total.
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
- Coarse salts pack more loosely than table salt - a teaspoon of coarse sea salt or kosher salt is less salty than a teaspoon of 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