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Sea salt vs. table salt: What's the difference?

Medically reviewed by Drugs.com. Last updated on Sep 14, 2021.

The main differences between sea salt and table salt are in their taste, texture and processing.

Table salt is the granulated white salt seen in most saltshakers. Table salt is typically mined from underground deposits. It's processed to remove other minerals. Table salt is commonly fortified with iodine, which is important for thyroid health.

Sea salt is a general term for salt produced by evaporation of ocean water or water from saltwater lakes. It is less processed than table salt and retains trace minerals. These minerals add flavor and color. Sea salt is available as fine grains or crystals.

Sea salt is often promoted as being healthier than table salt. But sea salt and table salt have the same basic nutritional value. Sea salt and table salt contain comparable amounts of sodium by weight.

Whichever type of salt you enjoy, do so in moderation. The Dietary Guidelines for Americans recommend limiting sodium to less than 2,300 milligrams a day. That's roughly how much sodium is in 1 teaspoon of table salt.

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