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Difference Between Plain Salt And Iodized Salt: Does It Have A Significant Difference In Nutrition? (Explained)

Difference Between Plain Salt And Iodized Salt: Does It Have A Significant Difference In Nutrition? (Explained)

Since its main purpose is to impart flavor to food, salt, also known as sodium, is a common element added to the dishes we prepare.

Individuals should take no more than 2,300mg of sodium daily, according to the Dietary Guidelines for Americans.

Salt is a staple that is essential for nerve and muscle function and helps regulate the fluid balance in your body. Adding iodine to your salt makes it an iodized version of it.

Besides flavoring food, salt offers other advantages. While it keeps you hydrated and supports vascular health, consuming too much of it might lead to high blood pressure and heart conditions.

Please keep reading to know more about both iodized and non-iodized salt, their differences, and their effects on human health. Let’s begin!

What Is Non-Iodized Salt?

Non-iodized salt, sometimes referred to as salt, is derived from rock or seawater deposits. Sodium and chloride combine to form a crystal of this substance.

The salt that people often use is sodium chloride. It is one of the oldest and most popular types of culinary flavoring.

Salt separates into ions, sodium and chloride, as it dissolves in a solution or on food. The sodium ions are principally responsible for the salty flavor.

The body requires some salt, and since germs cannot survive in a high-salt environment, salt plays a crucial role in food preservation.

It is crucial for the proper operation of the nervous system, muscles, and the body’s fluids.

What Is Iodized Salt?

Iodized Salt
The primary ingredient of iodized salt is iodine.

In essence, iodine has been added to salt to create iodized salt. Eggs, vegetables, and shellfish contain trace levels of the trace mineral iodine.

The body cannot naturally produce iodine, despite its demand. That is why eating iodine-rich foods is necessary for humans.

Iodine is added to table salt in many nations to prevent iodine shortage because it is only available in trace amounts in the diet.

Iodine deficiency, which is readily avoidable but has major detrimental effects on the body’s ability to operate correctly, can be avoided by adding iodine to table salt.

Goiter disease, which is brought on by an overgrowth of the thyroid gland, is a result of iodine shortage. In severe situations, it might result in cretinism and dwarfism.

Effects Of Iodine On The Human Body

Iodine is required by the human body because it helps generate thyroid hormones.

Your thyroid gland requires iodine, an element present in the diet (most frequently, iodized table salt), and water, in order to produce thyroid hormones. Iodine is captured by your thyroid gland, which turns it into thyroid hormones.

Thyroid hormones are also required by the body for healthy bone and brain development during pregnancy and infancy.

Iodine deficiency makes your thyroid gland work harder which can lead to swelling or it growing bigger (goiter).

A select few fruits like pineapple, cranberries, and strawberries are good and abundant sources of iodine. To avoid being iodine insufficient, try including them in your diet.

High doses of iodine are harmful as they could lead to the following:

  1. Vomiting
  2. Nausea
  3. Stomach Ache
  4. Fever
  5. Weak Pulse
The relationship between iodine and salt

Nutritional Value: Iodized vs. Non-Iodized Salt

Sodium is present in non-iodized salt at 40%. Salt is a crucial component for maintaining healthy blood pressure as well as balancing the fluids in the blood in our bodies.

According to the Harvard School of Public Health, non-iodized salt has roughly 40% sodium and 60% chloride.

Because it contains a little amount of sodium iodide or potassium iodide, iodized salt is vital for human health. It is crucial for a diet that is heart-healthy.

Let’s look at the table below to further understand the nutritional content of both salts.

NutrientsValue (Iodized)Value (Non-Iodized)
Sodium 25%1614%
Cholesterol 00
Nutrients are present in regular salt, and non-iodized salt.

What Is The Difference Between Non-Iodized Salt and Iodized Salt?

Iodized Vs Non-Iodized Salt
The main difference in both the salt lies within their ingredients and uses.

If you’ve ever read the salt label in your home, you may have noticed the phrase “iodized” there. Although most table salts are iodized, there is a significant likelihood that the salt in your salt shaker is as well.

If your salt has been iodized, it has had iodine added to it chemically. Iodine cannot be created by your body, yet it is required for a healthy thyroid and other biological functions.

On the other hand, non-iodized salt is frequently made entirely of sodium chloride and is extracted from salt deposits beneath the sea.

Certain non-iodized salts may be processed to have a finer texture and combined with additional components, depending on the producer.

In order to combat iodine deficiency and goiter, the United States started iodizing salt in the early 1920s. Salt that has been iodized is healthier for you.

Non-iodized salt has a high salt content, which can lead to issues like high blood pressure or other medical issues. It has no time limit and has a very long shelf life.

The table below summarizes the differences between both salts well.

DifferenceIodized SaltNon-Iodized Salt
Constituents IodineSodium and Chloride
Additives Iodine AgentSea (No additives)
Purity Purified and RefinedTraces of other minerals
Shelf LifeAbout 5 yearsNo Expiry
Recommended Intake>150 microgram>2300mg
Comparison Table of Iodized and Non-Iodized Salt

Which One Is Healthy: Iodized vs. Non-Iodized

Iodized salt is healthier without any second thought. It contains iodine which is an essential required nutrient in the human body, and its deficiency can bring about harmful effects on human health.

Only one cup of low-fat yogurt and three ounces of cod each provide you with 50% and almost 70% of the iodine you need each day, respectively.

You should solely use iodized salt if you are conscious that you infrequently ingest foods that are natural sources of iodine or if your body needs additional iodine than standard on medical grounds.

It is important that you control your intake of iodine. If you rarely consume drinks, fruits, and foods that contain iodine, you might want to switch to supplements. If you already have made it a part of your diet, then just observe the amount since you don’t want to overdose on iodine.

The answer is that both salts are good options for the rest of us. The most crucial thing to keep in mind is to monitor your salt consumption and keep it to no more than 2,300 milligrams per day.

Can You Use Iodized Salt Instead of Non-Iodized Salt?

The similarities between iodized and non-iodized salts are in their look, texture, and flavor. You can substitute one for another and still get the desired flavor.

Nonetheless, there is a large variety of salts that can be mentioned when discussing non-iodized salts, including pink Himalayan salt, pickling salt, and kosher salt.

Iodized salt is suitable for use as regular table salt for cooking, seasoning, and flavoring. Its dissolving power is high, therefore can help save time during the cooking or mixing procedure.

For specific uses, such as when you need texture or finishing touches to complement your cuisine, keep non-iodized salt on hand.

Alternatives To Iodized and Non-Iodized Salt

Kosher Salt

Kosher Salt
Kosher Salt is mostly used during the flavoring of meat.

Because it was originally used for koshering meat—the Jewish practice of preparing meat for consumption—kosher salt earned its name.

According to the Harvard School of Public Health, it is a flake or grain that is used to prepare kosher cuisine.

Although Kosher salt often contains larger crystals than table salt, it has less sodium by volume overall.

Kosher salt’s reduced sodium concentration helps prevent or lower high blood pressure, which in turn helps prevent a number of health issues.

Sea Salt

Sea Salt
Sea Salt is known for being added to chocolate-based desserts.

It is produced by vaporizing seawater and collecting the salt residue. Its sodium range is comparable to that of table salt.

It is frequently marketed as being better for you than table salt. Yet, the fundamental nutritional value of table salt and sea salt is the same.

Table salt and sea salt both have about the same quantities of sodium in them.

Pink Himalayan Salt

Pink Himalayan Salt
Pink Himalayan Salt helps regulate your blood pressure levels.

Chemically, pink Himalayan salt is similar to table salt; sodium chloride makes up 98 percent of it.

Minerals like calcium and magnesium, which are responsible for fluid balance in our body, make up the remaining portion of the salt. They are what gives the salt its faint pink hue.

The mineral impurities that give it a pink hue are frequently touted as being healthy, but their concentration is far too low to support your nutrition.

Often made health claims for pink Himalayan salt include its ability to treat respiratory conditions, maintain a healthy pH level in your body, and delay the onset of aging.


  • Sodium and chloride are minerals found in non-iodized salt. Iodized salt, on the other hand, is a type of salt that has iodine in it. Iodized salt has a five-year shelf life, whereas non-iodized salt has an indefinite shelf life.
  • Although it goes through processing, iodized salt is used to make up for a lack of iodine. Iodine is a mineral that the human body needs and plays a significant function in our bodies. Iodine insufficiency is prone to happen and harm internal organs if it is not ingested.
  • It is a must that we monitor our intake of salt, especially in our diet. Consuming any amount above 2300mg can result in high blood pressure and cholesterol problems. Since salt is necessary to body functions, consume it daily but in a small amount.

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