Iodized vs. Noniodized Salt: Which One Is Better for You?

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.

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 a table salt (what you see in most salt shakers) 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.

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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?

Because it doesn’t have added iodine, noniodized salt doesn’t contain enough of the mineral to meet nutritional needs. Most gourmet cooking salts are not 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.

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, you’ll need 220 mcg of iodine a day when you’re pregnant. 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 or don’t eat animal products for any reason: 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. 

If you’re not sure whether you’re meeting your iodine needs, talk with a healthcare professional or a dietitian. They can help you decide whether iodized salt is right for you.

Is iodized salt better for your health than noniodized salt?

Unless you have an iodine deficiency, iodized salt wouldn’t be considered 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. So 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:

• Iron

• Calcium

• Potassium

• Magnesium

• Zinc

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.

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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:

Alex Eastman, PhD, RN

Alex Eastman, PhD, RN, is a California-based registered nurse and staff medical editor at GoodRx, where he focuses on clinical updates and Latino health.

Reviewed by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician in a variety of clinical settings. 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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