Salt is a staple in most, if not all, recipes. However, if you are trying to cut down your sodium intake, here is a list of flavorful salt substitutes that can enhance the flavor of your dishes without the health risks.
27 salt substitutes
- Potassium chloride: Potassium chloride is a popular salt substitute. Because potassium is chemically linked to sodium, it activates the same taste receptors as salt, adding a salty flavor to food but having no effect on blood pressure. Although potassium chloride does not taste exactly like salt, it can help people reduce their sodium consumption without compromising salty flavor, and it is generally regarded as safe. People with chronic kidney disease, however, should avoid too much potassium.
- Garlic: Garlic has a pungent flavor that can enhance a wide variety of dishes without adding sodium content. Garlic powder can be used to prepare meat, fish, and pasta dishes.
- Black pepper: Besides being flavorful, this spice is rich in antioxidants. Black pepper can be used in place of salt to add a strong and fragrant flavor.
- Cayenne pepper: Cayenne pepper is used extensively in Spanish, Mexican, and Indian cuisines. Cayenne pepper has a strong and peppery flavor.
- Paprika: Paprika is delicious in omelets and on top of eggs, spaghetti, meat dishes, potatoes, roasted almonds, and even over popcorn as a salt substitute.
- Onion powder: Onion has a strong pungent flavor that can be used in place of salt.
- Ginger: Ginger has a spicy, sweet flavor. Freshly chopped ginger root or dried ginger can be used in stir-fries, sauces, marinades, and soups. Ginger also has anti-inflammatory properties and other health advantages.
- Lemon juice: Lemon juice adds potent acid that can bring out the flavors in a dish. It also functions as a natural preservative, preventing newly cut fruit from getting brown and enhancing the flavor of hot foods.
- Vinegar: Vinegar, like lemon juice, is acidic and provides a tangy flavor that goes well with salads, fish, coleslaw, marinades, and salsa. Vinegar helps control blood glucose levels and may be good for people with diabetes.
- Soy sauce: Soy sauce is an excellent salt substitute, although it has a fair amount of salt. It contains compounds called isoflavones that possess certain health benefits, such as regulating cholesterol levels.
- Cured fish (anchovies and sardines): Rich with umami flavor, cured fish can offer many dishes a bit of salinity.
- Fish sauce: Fish sauce tastes like a combination between soy sauce and cured fish. Fish sauce is produced from salted and fermented fish and lends an almost ocean-like saltiness note to a dish.
- Miso: Miso has flavor profiles ranging from light and sweet to dark and bitter. Miso is a fermented soybean and koji combination that can be combined into marinades and sauces or swirled into salads and dips.
- Fermented vegetables: Most fermented vegetables (dill pickles, sauerkraut, and kimchi) are packed in salt, water, and spices, so both the vegetables and pickle liquid are salty. Chopping them up and adding them to dishes can pack a punch of flavor.
- Kelp or seaweed: A modest bit of seaweed has as much iodine as iodized salt, if not more. Various varieties of seaweed have an umami, savory, slightly salty flavor. One advantage of using seaweed as a salt substitute is that it contains several other mineral salts, such as magnesium, potassium, and sodium.
- Vegetable and nut oils: Some of the best salt alternatives include truffle, walnut, extra virgin olive, and pumpkin seed oil. Cooking meat and vegetables in these flavorful oils enhance their flavor. When combined with herbs, these oils make an excellent salt alternative.
- Sunflower seeds: Sunflower seeds are well-known for their nutritional properties. They can be a good salt substitute to enhance the flavor and texture of a wide variety of diseases.
- Cinnamon: Cinnamon is a spice that is not only flavorful but can also manage blood sugar levels and lower cholesterol.
- Cardamom: Cardamom is a great salt replacement when paired with cumin and coriander seeds.
- Rosemary: Rosemary is a common herb that is often used in dipping oils. Consider adding fresh or dried rosemary to soups, stews, sauces, and roasts.
- Bay leaves: Bay leaves have a sweet and fragrant taste that goes well with meat.
- Basil: Basil leaves have a strong and somewhat sweet flavor and also have health benefits.
- Dill: The fresh flavor of dill, along with undertones of celery and fennel, makes it a tasty salt substitute. Dill can be sprinkled on top of salmon, used as the main ingredient in potato salad, or mixed with lemon or lime juice for fish dishes.
- Coriander seeds: Coriander seeds have a pleasant herbal, lemony flavor and are commonly used in salsas, soups, and curries (ground or whole). Coriander is high in antioxidants, which have been shown in studies to improve brain health and immunity.
- Chives: Chives offer foods an onion-like flavor that goes well with fish, potatoes, low-fat cream cheese, and salads. They are high in minerals, including vitamin K, calcium, iron, potassium, and zinc, which improve digestion and lower blood pressure.
- Mint: This leafy herb has a fragrant flavor that may liven up any sweet or savory meal. As a natural stimulant, mint can also help alleviate fatigue and ease nausea and headaches.
- Oregano: Oregano can offer your cuisine a warm yet robust flavor and goes well with pork, chicken, and vegetables. Oregano includes the active component beta-caryophyllene, which may help treat osteoporosis and arteriosclerosis.
Medically Reviewed on 7/1/2022
References
Image Source: iStock image
Sollid K. Cutting Down on Sodium: 6 Alternatives to Salt. International Food Information Council. https://foodinsight.org/cutting-down-on-sodium-6-alternatives-to-salt/
Liao S. How Salt Substitutes Really Taste. Consumer Reports. https://www.consumerreports.org/sodium/how-salt-substitutes-really-taste-a9564762805/
Institute of Medicine (US) Committee on Strategies to Reduce Sodium Intake; Henney JE, Taylor CL, Boon CS, editors. Strategies to Reduce Sodium Intake in the United States. Washington (DC): National Academies Press (US); 2010. Appendix D, Salt Substitutes and Enhancers. Available from: https://www.ncbi.nlm.nih.gov/books/NBK50965/
Tufts University. Salt Alternatives. https://hnrca.tufts.edu/myplate/tips-extra-info/salt-alternatives
Marcus L. 5 Heart-Friendly Salt Substitutes to Try. Goodnet. https://www.goodnet.org/articles/5-heartfriendly-salt-substitutes-to-try
Sollid K. Cutting Down on Sodium: 6 Alternatives to Salt. International Food Information Council. https://foodinsight.org/cutting-down-on-sodium-6-alternatives-to-salt/
Liao S. How Salt Substitutes Really Taste. Consumer Reports. https://www.consumerreports.org/sodium/how-salt-substitutes-really-taste-a9564762805/
Institute of Medicine (US) Committee on Strategies to Reduce Sodium Intake; Henney JE, Taylor CL, Boon CS, editors. Strategies to Reduce Sodium Intake in the United States. Washington (DC): National Academies Press (US); 2010. Appendix D, Salt Substitutes and Enhancers. Available from: https://www.ncbi.nlm.nih.gov/books/NBK50965/
Tufts University. Salt Alternatives. https://hnrca.tufts.edu/myplate/tips-extra-info/salt-alternatives
Marcus L. 5 Heart-Friendly Salt Substitutes to Try. Goodnet. https://www.goodnet.org/articles/5-heartfriendly-salt-substitutes-to-try
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