Iodized vs. Noniodized Salt: What's the Difference?

Reviewed by Mera Goodman, MD, FAAP | November 11, 2025

Key takeaways:

Iodized salt is a refined table salt that contains added iodine to help prevent iodine deficiency and thyroid problems. Noniodized salt doesn’t contain added iodine, so it won’t help problems related to a lack of iodine.
Iodized and noniodized salt contain about the same amount of sodium, so one isn’t healthier than the other.
These commonly used salts have about the same amount of sodium, so you can choose what works best for you based on certain factors.

Reviewed by Mera Goodman, MD, FAAP | November 11, 2025

Salt is one of the most common seasonings. The salt that people use for cooking is made up of two minerals: sodium and chloride. In the right amounts, these minerals are essential to a balanced diet. But consuming too much sodium is linked to health problems, like high blood pressure and kidney disease.

With so many different types of salt to choose from — like iodized salt and noniodized salt varieties — how do you know which one is best for your health?

What is iodized salt?

Iodized salt is what you see in most salt shakers. It’s a table salt with the mineral iodine added to it. Iodine is an important nutrient that helps your body make thyroid hormones. These hormones help with metabolism and growth in unborn babies and young children.

Why is iodine added to salt?

Iodine is added to salt to help prevent iodine deficiency. A lack of iodine can lead to:

Hypothyroidism (low thyroid hormone levels)
Slow growth in unborn babies and children
Poor cognitive function in children
Goiter (enlarged thyroid gland)

Between 1990 and 2014, the amount of people consuming iodized salt increased from 20% to 75%. As a result, iodine deficiency significantly decreased. But it still affects almost 1.9 billion people around the world.

What is noniodized salt, and what are some examples?

Noniodized salt doesn’t have added iodine. This means it doesn’t contain enough of the mineral to meet nutritional needs. Most gourmet cooking salts aren’t iodized. Some examples include:

Sea salt
Kosher salt
Black salt
Himalayan or pink salt
Flaky salt
Gray or smoky salt
Fleur de sel

Differences between iodized and noniodized salt

The main difference between iodized and noniodized salt is the addition of iodine. Otherwise, there are variations that have to do with their taste, texture, and level of processing.

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The chart below compares iodized table salt with noniodized sea salt.

	Iodized table salt	Noniodized sea salt
Where does it come from?	Mined from underground salt deposits	Made from evaporating ocean water
Does it contain added iodine?	Yes	No
Does it contain trace minerals?	No, they’re removed during processing	Yes, but in very small amounts
How big are the salt granules?	Small grains	Small grains or larger crystals that are coarse and crunchy
What does it taste like?	It may be considered bitter by some people	Some people consider it to be more flavorful than iodized salt

Who should eat iodized salt?

Most people in the U.S. get enough iodine by eating a variety of foods. But certain people may benefit from eating iodized salt, including:

People who are pregnant or breastfeeding: Compared to the 150 mcg of daily iodine that most adults need, pregnant women need 220 mcg of iodine a day. And, if you’re breastfeeding, you should get 290 mcg a day. Iodized salt provides 45 mcg of iodine per gram (about ⅛ to ¼ tsp) of salt.
People who follow a vegan diet: People who don’t consume animal products — including eggs, dairy, and seafood — could benefit from the additional iodine in iodized salt.
People who eat more soy or cruciferous vegetables: Soy and cruciferous vegetables — like broccoli, cauliflower, and cabbage — may affect how the body uses iodine.
People who live in mountainous areas: Food grown in mountainous areas and other regions that don’t have iodine-rich soil naturally have less of the mineral.

Is iodized salt better for your health than noniodized salt?

Unless you have an iodine deficiency, iodized salt isn’t healthier for you than noniodized salt. That’s because they have about the same amount of sodium. Noniodized salts may have slightly less sodium due to the larger size of their crystals. That means fewer of these salt grains fit into 1 tsp compared to those of iodized salt.

Within limits, both types of salt are OK to eat. After all, a little bit of sodium helps regulate blood pressure and is necessary for nerves and muscles to function properly. But either type of salt can be unhealthy if you consume too much. The most recent Dietary Guidelines for Americans recommend limiting sodium to less than 2,300 mg a day.

Iodized salt vs. kosher salt, sea salt, and Himalayan salt

For most people, there isn’t a health-related reason to pick iodized salt over noniodized varieties — like kosher salt, sea salt, or Himalayan salt.

That said, compared to iodized salt, kosher salt is less refined. But kosher salt may not have as many trace minerals as sea salt or Himalayan salt.

Some marketing campaigns make sea salt and Himalayan salt seem healthier than iodized salt. They market them as unprocessed and rich in minerals like:

But the amount of these nutrients is so small that they don’t provide significant health benefits. From a cooking perspective, though, many prefer the flavor and texture of noniodized salts.

Which type of salt is best for high blood pressure?

Almost all commonly used salts are high in sodium. And the American Heart Association recommends limiting sodium for all people — especially people with high blood pressure.

The amount of salt you eat matters more than the type you choose. If you have high blood pressure, aim to limit your sodium intake to less than 1,500 mg a day.

Salt substitutes for people with high blood pressure

Some evidence suggests that salt substitutes that contain potassium chloride can help raise potassium levels and lower blood pressure.

While consuming these salt substitutes is considered safe for healthy people without kidney issues, there’s a risk of hyperkalemia. This is when potassium levels become too high, which can be dangerous and affect how your heart functions. So be sure to talk with your healthcare team first to find out whether this is a safe option for you.

Frequently asked questions

Some people avoid iodized salt because they want to limit their iodine intake. Too much iodine — like too little iodine — can also lead to thyroid problems. People with hyperthyroidism in particular may avoid foods containing iodine.

Beyond that, there has been a preference in recent years for specialty, non-iodized salts like Himalayan sea salt. Many people feel that it’s more flavorful than iodized salt and that this allows them to use less of it on their food. So people might be avoiding iodized salt to try and cut down on their sedum intake without sacrificing flavor.

One type of salt isn’t necessarily healthier than another. This depends on what you’re looking for. For example, iodized salt may be the best voice for people who need extra iodine in their diet — like those who are pregnant or who eat mainly plant-based foods. For people with high blood pressure who are watching their sodium intake, noniodized salts may help them cut down on their sodium intake.

For cooking, many people prefer the flavor of noniodized salts. These include kosher salt, sea salt, and Himalayan salt. These salts also come in a variety of granule size and texture, which make them better for culinary use.

The bottom line

Iodized salt and noniodized salt have similar amounts of sodium, so one isn’t healthier than the other. For most people, the difference comes down to individual preferences around flavor and texture. If you have questions about your iodine intake, talk with a healthcare professional. Otherwise, no matter which type of salt you prefer, eating it within recommended limits is most important.

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Written by:

Cara Rosenbloom, RD

Cara Rosenbloom, RD, has been a registered dietitian for 22 years. She began her career working as a dietitian at Toronto's Hospital for Sick Children (SickKids).

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

Reviewed by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

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