9 Interesting Substitutes for Salt


Kosher salt, seasoned salt, mint leaves, nutmeg, cayenne or chilli powder, chives, cumin, oregano and paprika are some of the interesting substitutes for salt.

Salt is an important ingredient for all aspects of cooking. From professional to amateur chefs, whether they are gearing up to prepare a full course gourmet meal or just dishing up something quick for the day, require salt to add flavour to their cooking. Both salt and sugar are necessary ingredients for all dishes, so much so that the absence of salt can render the dish inedible. In spite of that, one must give adequate attention to one’s health.

Medical research carried out recently has shown how an excessive consumption of health can affect the well being of people, especially after they are 50 years old. It is best to watch what you eat, and using salt substitutes can help keep the taste factor intact, while altering the health quotient. Substituting regular salt with seasoned salt or kosher salt can indeed be vastly beneficial to you.

It is impossible to conceive a world where your everyday food is cooked without salt, isn’t it? And yet, in order to remain healthy, it is important that you watch your sodium intake.

salt substitute

How can excessive salt harm your health?

Sometimes we tend to take extra salt in our daily food. Medical research and doctors have found that salt can affect our well-being in the following ways:

  • Excessive salt contributes to a general increase in our blood pressure levels.
  • We may be exposed to a higher risk of cardiovascular disorders.
  • It may increase our chances of becoming a patient of hypertension.
  • Increased salt intake can also increase the risk of stomach cancer.
  • Increased salt in your daily diet can increase the risk of osteoporosis, especially in women over fifty years of age.

9 Must Know Natural Salt Alternatives

Wondering how to avert all these problems in your future? It is best to start using salt substitutes in your daily diet just so you take all the steps to ensure a healthy lifestyle. Here are 9 alternatives that you can consider:

Kosher salt

Also known as kitchen salt, kosher salt is a non-iodized version of our own common salt that we are used to putting in our food. With a similar composition but devoid of iodine, kosher salt is a good salt substitute that you can use in your daily life. Some chefs have argued that kosher salt is a better flavouring agent than common salt, which is even better when you consider that it is also the healthier option.

Seasoned salt

If you are looking for a salt substitute that surpasses common salt as the key flavouring agent, seasoned salt should be your top choice. It is easily available at all supermarkets, but you can always opt for homemade seasoned salt. It is a blend of table salt with spices, herbs and other flavouring agents, and might even contain monosodium glutamate.

Mint leaves

If you are looking for a general salt substitute that you can use for both sweet or savory dishes, including salads, pasta and in combination with other vegetables. If you are someone who is into gardening, even in the least, you can grow mint leaves in a potted plant in the space of your kitchen itself.


Freshly ground nutmeg can also act as a great natural flavouring agent for your food. You can choose to blend it with black pepper, and white and cheese sauces that you can easily make at home. The blend can act as a great salt substitute especially in dishes like vegetable soup.

Cayenne or chilli powder

In case you are looking for a salt substitute and do not mind adding a particularly hot flavour to your food, chilli powder should be your go-to option. With a little cheese sauce and a pinch of mustard, there are few options that can add more spice to your life.



Out of all natural options of salt substitute, chives can also add a slight onion-like flavour to your food. Lightly snip at the stems to enhance the flavor and add it to your favourite savoury dish. From casseroles to homemade potato dishes, the chives can really bring out the flavour of the dish. All parts of the plant may be used, as chives flowers are also edible, and can be used to present your dishes better.


If you wish to add an earthy flavour to your dish, cumin may be the best natural salt substitute for you. Dishes with lamb or beans and rice can be perfected it you add cumin, adding a special smoky flavour to your dish of the day. Cumin is one of the most common spices used in cooking, easily available and accessible that you can add to your everyday cooking.


Oregano is not merely a herb that you add to your pizza. A popular flavouring agent, oregano has a distinctive aroma that works well with dishes focusing on seafood, poultry and other meat. Use fresh oregano leaves that can make up for any flavour lost at the cost of foregoing salt in your daily food.


Paprika can also help restore the taste in your food when you decide to go for a low-sodium or no-sodium diet. It is milder than chilli powder and adds a tinge of sweetness to your cooking when you use it as a salt substitute. Use it wisely and make sure you do not have to compromise on the taste of your food while attempting a healthy change in your lifestyle.

Sodium and potassium levels in your body are an important stabilising factor in your body. Make sure that you consult a nutritionist before making any revolutionary changes in your diet.



Can’t have sugar or salt? Use these 9 health alternative flavourings instead


Hope this article was of help to you! Please share your comments/queries/tips with us and help us create a world full of Happy, Healthy and Empowered Women and Healthy Babies!!