7 Substitutes for Salt + 4 Tips
Diana Barkley
(Senior Editor)
Since salt is chiefly used for flavoring in modern times, there are plenty of alternatives to inject your food with flavor. In this article, we’ll explore the best ones. In the tips section, we’ll also explore how you can have a go at preserving without the use of salt.
Humans have been eating salt for around 5000 years. It’s been used for anything from seasoning to preserving foods, and was once an expensive object to trade with.
Salt was once so valued that it was used as a type of currency. Nowadays, salt is viewed with more mixed perceptions, ranging from an appreciation for traditional culinary techniques to concern for one’s health.
In America, salt was first used by Native Americans before the year 1755. They boiled the brine collected from salt springs to make it, and used salt to flavor and preserve meats.
Early American pioneers used salt in much the same way, and it was a vital food item for them. Nowadays, we don’t need to preserve foods in this way anymore, thanks to modern refrigeration and freezing.
It’s also become widely recognized that consuming too much salt may have adverse health effects.
Facts about Salt
Facts about Salt
As we’ve already mentioned, salt was a vital food item for American pioneers and natives alike.
Back in the day, a ‘bushel’ of salt was so expensive, pioneers would trade a cow and a half for it. It was such an important condiment, particularly when it came to preserving food.
If you’ve ever read Little House on the Prairie, you’ll know how vital salt pork was both for sustenance and flavoring of food.
This is one good example of how a meat was layered with salt to preserve it, so it could be used safely for long periods of time. Even the military used salt pork, as it could stay fresh and edible for up to 18 months without refrigeration.
Salting, pickling, and brining foods have long been used as methods of food preservation. These are still in use today, but more commonly to impart flavor and use traditional cookery methods. Before refrigeration was invented, using salt was actually vital to make food last.
What Salt Is
What Salt Is
Salt is a mineral, which is mainly made up of sodium chloride. The food-grade variety is most commonly called table salt, while natural crystals of salt are known as ‘rock salt.’
The last common variety of salt people frequently like to use is sea salt, which is made by boiling ocean or saltwater lake water.
What Salt Is Good For
What Salt Is Good For
As you’ll know by now, salt has long been used in a variety of culinary practices. It’s mainly been utilized as a preservative for meats and other foods.
But why does it work so well as a preservative? Salt inhibits the growth of tiny microbes. It draws water out of the cells of the foods you’re preserving.
Reducing the water activity of foods makes it harder for bacteria to reproduce or grow. Therefore, foods stay fresh for much longer than they would without the use of salt.
Salt has also long been used to impart a certain savory flavor we, as humans, crave. This is because humans have actually evolved to want and even need some salt in their diets.
Salt helps maintain adequate levels of electrolytes in our bodies, which are necessary for us to function. So when you crave salt, it isn’t necessarily an unhealthy reaction, it’s actually something your body needs. It just doesn’t need as much as we tend to eat in our modern day diets.
Is Salt Healthy?
Is Salt Healthy?
Yes and no. Sodium is an important nutrient that’s essential for your body to function correctly. It helps maintain normal function of cells, transmission of nerve impulses, plasma volume, and an acid-base balance.
It also ensures that you have adequate levels of electrolytes in your body, basically ensuring that your body’s cells maintain the correct balance of fluids, so you don’t dehydrate.
Consuming too much salt on the other hand can increase blood pressure. High blood pressure can increase your risk of strokes and heart attacks. In our modern diets, it’s pretty easy to have too much salt.
Packaged and processed foods frequently contain salt. In fact, anything from bread to breakfast cereals and ready meals contains salt. That’s why having good substitutes available to you is important.
If you’re looking for butter stubstitutes, you may be interested in this article.
Reasons for Substituting Salt
Reasons for Substituting Salt
People mostly choose to lessen their salt intake for health reasons. But what exactly are the health risks you may subject yourself to by consuming too much salt? Here we’ll delve into this subject a little deeper.
However, remember that some salt, unlike sugar, is actually necessary for your body, it just shouldn’t be too much.
Risk of Cardiovascular Disease
Risk of Cardiovascular Disease
Too much sodium may increase your risk of developing cardiovascular disease. Having too much salt is actually seen as a contributing factor to heart attacks every year.
Generally, it’s recommended to have less than 2,300 mg per day (as per the FDA.) This is approximately a teaspoon of table salt for adults, and even less for children and those under 14.
Risk of Developing High Blood Pressure
Risk of Developing High Blood Pressure
Having a large amount of salt in your diet can increase your risk of developing high blood pressure. This is because sodium actually makes your body pull water into your bloodstream.
The more water you have in your blood vessels, the more your blood pressure increases, which is where this particular risk comes from.
Risk of Stroke
Excess sodium doesn’t just increase your risk of having a heart attack or increasing your blood pressure. It can also up your risk of having a stroke. So remember, while having some salt in your diet is necessary, too much is just not healthy.
Best Substitutes for Salt
Before we go on, there are of course actual salt substitutes marketed as such: the most common one being potassium ‘salt’ or potassium chloride.
It’s made of potassium and chlorine and tastes a little like salt. The downside is that this particular alternative actually poses quite serious side effects including severe stomach pain, severe vomiting, stomach bloating, and more.
It may also be dangerous for those with reduced kidney function. So in this section, we’ll focus on natural alternatives instead. Use these instead of salt or with a reduced amount of natural salt in your dishes.
Flavorful Herbs and Spices
Flavorful Herbs and Spices
If you think about it, one of the key reasons we add salt to our dishes is for seasoning.
Gone are the days of absolutely needing salt to preserve foods, particularly meats. Instead of using (too much) salt, consider flavorful ingredients such as garlic and onion.
Even the powdered forms of these will impart lots of delicious savory flavors, without making your dishes overly salty.
Other popular herbs and spices used as substitutes for salt include black pepper, paprika (especially the smoky kind), cumin, oregano, thyme, basil, rosemary, and cayenne pepper.
Citrus Juices and Zests
Citrus Juices and Zests
Citrus imparts so much flavor on dishes, particularly when you use the zest. If you’ve never had a lovely fish dish made with plenty of lemon zest, you’ve truly missed out.
The juices of lemons and limes will add a tangy brightness to foods, while their zests add lots of flavor. Orange zest also brings an excellent, sweet yet tangy citrus flavor to dishes and works well in a variety of recipes.
Aromatics
Aromatics
Aromatics such as fresh herbs and root ingredients like ginger will add lots of complexity to your dishes.
Trust us, if you can whip up a flavorful marinade made with ginger, garlic, and herbs of your choice, you won’t even miss added salt.
If you still wish to add salt, consider using a splash of soy sauce to your marinades instead, but vastly reduce how much salt you’re adding in whatever form.
Soy sauce contains approximately 870 mg of sodium per tablespoon, while pure salt contains around 6,976 mg for the same amount. In other words, anything that reduces your salt intake, even a little, helps.
Vinegars and Acidic Ingredients
Vinegars and Acidic Ingredients
Some acidic ingredients such as balsamic vinegar, apple cider vinegar, or rice wine vinegar will add a complexity to your dishes that’s hard to beat.
They tend to balance sweet and savory flavors really well, making them a good replacement for salt. These are also particularly good additions to marinades and sauces.
Umami-Rich Ingredients
Umami-Rich Ingredients
If it’s the pleasing savory flavor of salt you’re carving, umami-rich ingredients are definitely something to consider as an alternative.
Umami is actually the taste of the amino acid glutamate, which is a key building block of protein. Glutamate is a known energy source for your brain and may even improve your memory, so it’s actually good for you too.
Mushrooms, tomato paste, and nutritional yeast all add a kind of umami, savory richness that works really well as a substitute for salt. These are often amongst the healthiest alternatives, too, but more on that later on.
Kosher Salt Substitutes
Kosher Salt Substitutes
Kosher salt is, interestingly, made entirely of sodium chloride. It doesn’t contain any additives but doesn’t boast trace minerals either. As far as salt is concerned, kosher salt can readily be substituted with coarse sea salt, which has a similar texture.
Substitutes for Celery Salt
Substitutes for Celery Salt
Celery salt is a popular spice mix made up of table salt and ground up celery seeds, as well as (usually) some form of anti-caking agent to keep it dry.
It’s a popular ingredient in both Old Bay season and, apparently, KFC’s secret spice mix. It’s also frequently used in Bloody Mary cocktails.
Crushed dill is a good non-salty alternative, as dill is a member of the same plant family as celery.
Garlic Salt Substitutes
Garlic Salt Substitutes
Similar to celery salt, garlic salt is made of desiccated, ground garlic and salt. It usually also contains some sort of anti-caking agent to keep it dry.
You can readily substitute it for plain garlic powder or a mix of garlic and black pepper.
Fresh garlic is a delicious alternative ingredient in recipes, too, which will add the same flavors without the added saltiness.
Healthiest Substitutes for Salt
Healthiest Substitutes for Salt
All of the above alternatives are pretty healthy, as they’re natural substitutes for salt. With that said, there are some that certainly come out on top. Below are two of the best, most health-beneficial substitutes for salt.
Nutritional Yeast
Nutritional Yeast
Nutritional yeast has a kind of cheesy, parmesan-like taste that works beautifully as a substitute for salt. Some of the benefits include B vitamins, trace minerals, and plenty of plant-based protein.
Just 5 g per day may have health benefits, though we couldn’t find any major negative effects. Too much (way too much) may cause side effects, but for the most part it’s a very healthy substitute for sodium.
Seaweed or Kelp
Seaweed or Kelp
Here’s the catch with this particular substitute: seaweed and kelp actually do contain sodium, just vastly less (about 85% less) than salt.
Flakes made from dehydrated kelp or seaweed can add a pleasant saltiness to dishes without the high level of sodium that’s bad for you in regular salt.
Seaweed is also packed with vitamins and minerals, making it a wonderful, healthy alternative.
Tips for Substituting Salt
Tips for Substituting Salt
Are you confused about the many alternatives to salt we’ve shared with you? That’s fine, here are some tips for choosing the right substitutes.
Bear in mind that some salt is actually necessary for your body (more on this under number 4), and have fun with preserving and experimenting… even without (too much) salt.
Compare the Nutritional Profiles of the Substitutes
Compare the Nutritional Profiles of the Substitutes
All of the substitutes we’ve listed in this article are natural and good for you. With that said, their nutritional profiles differ. Some herbs and aromatics, for instance, can have certain drug interactions in vast amounts (think garlic.)
People with kidney disease are advised to steer clear of seaweed, as it’s rich in potassium.
On the other hand, potassium may be helpful for people suffering from heart disease, so they might wish to opt for seaweed for that very reason.
When in doubt, compare the nutritional profiles of the available substitutes, and pick what suits your needs best.
Preserve Foods without Salt
Preserve Foods without Salt
Unless you are fermenting food, salt is generally an optional ingredient. This means you can follow recipes for canning and freezing to preserve foods without the addition of sodium.
Smoking is another popular alternative to making, for example, fish more flavorful. So long as you cook any raw meat or fish to a safe minimum internal temperature, they’ll still be good to consume even without added salt.
Experiment with Strong Flavors
Some of the strongest flavors make for the best salt substitutes. Think citrus zest, garlic, onions, or ginger. Experiment with flavors that really add a punch to your dishes, allowing for either less or no salt.
Remember That Some Salt Is Good for You
Remember That Some Salt Is Good for You
It’s worth noting again that some salt is actually good for your body. A small amount of salt (sodium) is actually beneficial for maintaining the right amount of tissue fluids and blood circulating in your body.
So our advice would be to not omit salt entirely, but just vastly reduce your intake and start experimenting with delicious alternatives instead.
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