Iodised, pink, black, low-sodium: Types of salts compared

Let's breaks down the myths and facts about popular salt varieties in Indian kitchens—and the verdict might surprise you.

The Real Issue: Quantity Over Type
While many people debate which salt is “healthiest,” the article emphasizes that the bigger concern is how much salt is consumed, not which kind. Indians, on average, consume 10–12 grams of salt daily, more than double the World Health Organization’s recommended limit of less than 5 grams.

Health Risks of Excess Salt
Too much salt can:
- Worsen kidney problems and high blood pressure
- Cause water retention and strain the heart
- Lead to vertigo and other complications

Types of Salt Compared
Iodised Salt
Fortified with iodine; essential for thyroid health
Best for daily use, especially in India where iodine deficiency is still common

Pink Salt (Himalayan)
Contains trace minerals like iron; often not iodised
No significant health advantage; may lack iodine and contain contaminants

Black Salt (Kala Namak)
Used in Ayurveda; believed to aid digestion
Sodium content similar to regular salt; not necessarily healthier

Low-Sodium Salt
Contains potassium chloride to reduce sodium
Can help reduce sodium intake but may not be suitable for people with kidney issues