Kosher salt vs sea salt: Is one healthier than the other?

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Salt is a basic seasoning, which people can't do without. Whether you are cooking or baking, you will need salt to either enhance the flavour of foods. It is an essential nutrient that works as a preservative too. It comes in various types with distinct characteristics. Among the common types used in cooking are kosher salt and sea salt. Despite both being used for seasoning and preserving food, they differ in several ways, including their texture, flavour, and potential health benefits. Let us know more about the difference between kosher salt and sea salt and whether one is healthier than the other.

What is kosher salt?

Kosher salt is a coarse-grained salt that is known for its use in the Jewish practice of koshering meat, a process that involves drawing out blood from the meat. "It is usually made from the mineral halite, which is mined from underground salt deposits. The production process of kosher salt involves compacting salt granules under high pressure, resulting in the characteristic large, flaky crystals," shares dietician Jaya Jyotsna.

It is also loved by those who enjoy cooking because of its texture and ease of handling. The large grains are easy to pinch and sprinkle over dishes, allowing for greater control during cooking. Its clean, pure flavour makes it a versatile seasoning for a wide range of dishes. It can be used for seasoning meats or sprinkling over vegetables.

What is sea salt?

Sea salt is produced by evaporating seawater during which salt crystals get left behind. "This salt has traces of minerals found in seawater, such as magnesium, and calcium, which can give it a slightly different flavour," says the expert. Sea salt comes in various textures and sizes - from fine to coarse - depending on how it is processed. It can be harvested through different methods, such as hand harvesting from natural salt flats or through large-scale evaporation in salt ponds.

What is the difference between kosher salt and sea salt?

While comparing kosher salt and sea salt, several factors come into play:

1. Size and appearance

Kosher salt has larger, coarser grains that are often irregular in shape. These grains dissolve more slowly than finer salts, making kosher salt ideal for seasoning dishes where a slower absorption is desirable. Sea salt, on the other hand, varies in grain size depending on how it is processed. It can range from fine grains to larger crystals, similar to kosher salt. "Crystals of sea salt are usually more uniform in shape and can be clear or a little bit tinted, depending on the mineral content," says Jyotsna.

2. Taste

Kosher salt is known for its clean, straightforward saltiness without any additional flavours. It is great for cooking because it doesn’t introduce any unexpected flavours into a dish. Sea salt, due to the presence of trace minerals, can have a more complex flavour profile. Some sea salts are slightly briny or even sweet.

3. Health benefits

Both kosher salt and sea salt primarily consist of sodium chloride and have similar sodium content by weight. Sea salt, with its trace minerals like magnesium and calcium, is sometimes touted as being healthier. During a 2016 study published in Food and Nutrition Research, it was found that sea salt had calcium (1.5 mg per gram), potassium (2.9 mg per gram) and 3.9 mg per gram of magnesium along with trace amounts of zinc, iron, and manganese. Researchers found that having natural sea salt induced less hypertension or high blood pressure compared to refined salt.

4. Culinary uses

Kosher salt is a staple in kitchens due to its coarse texture and ease of measurement. It’s particularly useful in seasoning meat, as the large grains can draw out moisture and create a flavourful crust while cooking. It is also ideal for salting pasta water and seasoning vegetables. Sea salt is often used as a finishing salt, as sprinkling sea salt on top of a dish just before serving can add a pleasant crunch and burst of flavour.

Can you substitute sea salt for kosher salt?

Sea salt can be substituted for kosher salt. But it may benefit to keep a few things in mind before doing so. Since sea salt comes in various grain sizes, the volume can differ significantly from kosher salt. For instance, fine sea salt is more concentrated, so if a recipe calls for a teaspoon of kosher salt, you might need to use less fine sea salt to achieve the same level of saltiness. Conversely, if you are using a coarse sea salt that is similar in size to kosher salt, you can often substitute it in equal amounts.

However, the flavour difference due to the trace minerals in sea salt might slightly alter the taste of the dish. In most cases, the substitution will work without any noticeable difference, especially in cooked dishes. For baking, where precise measurements are crucial, it’s better to stick to the type of salt specified in the recipe, or carefully adjust the quantity if you are substituting.

Which salt is healthier?

When it comes to health, neither kosher salt nor sea salt has a significant edge over the other. "The trace minerals in sea salt are often highlighted as a health benefit, but in reality, they contribute minimally to overall nutrition," says the expert. You can let your taste buds choose between kosher salt, and sea salt, as they contain about the same amount of sodium, which is 40 percent, according to the American Heart Association.

Whether it is kosher salt or sea salt, you need to keep an eye on sodium intake. Adults should not have more than 1,500 mg of sodium in a day, as per the the American Heart Association.

Kosher salt and sea salt are used in cooking and baking. As for health, the key to a healthier diet is to monitor overall salt consumption, regardless of the type used.