8 Best Salt Substitutes to Cut Down on Sodium
These easy swaps are hiding in your fridge right now.
Every item on this page was chosen by an editor from The Pioneer Woman. We may earn commission on some of the items you choose to buy.
You'd be hard-pressed to find a recipe that wouldn't benefit from a light sprinkle of salt. According to the Food and Drug Administration, adults should consume less than 2,300 milligrams of salt a day. That's about 1 teaspoon of table salt. However, in the United States, it's common to find the average person consuming closer to 3,400 milligrams each day.
So where is all that salt coming from? It turns out, absolutely everywhere! Salt has a sneaky way of hiding in tons of foods, especially processed foods and restaurant meals. So, if your New Year's resolution involves a touch less sodium, start by cooking at home. Then, trade the salt in your favorite family meal for one of the smart substitutions below.
If you're looking for healthy dinner recipes or simply running low on salt, these simple swaps can lend a big helping hand. Plus, you probably have more than half of them in your pantry or fridge right this very second. Of course, if you're not ready to give up salt altogether, sea salt is a healthier, more mineral-rich alternative to table or kosher salt. You may also discover sodium-free salts on your supermarket's spice aisle. If you're following a low-sodium diet, it may be a smart choice for you; however, they can often have a bitter or metallic aftertaste. Keep reading for the best salt substitutes.
Lemon Juice and Zest
Pickled Foods
We're talking about more than just pickled cucumbers here. Think: olives, capers, pickled peppers, sauerkraut, and kimchi. Like citrus and vinegar, pickled foods can add a bright punch of flavor to dishes, whether you use the actual pickle or utilize some of its zippy brine. Most pickled foods and brines are quite salty to begin with, so extra salt isn't needed.
Nutritional Yeast
If you're prone to sprinkle more than a healthy dose of salt on popcorn, reach for nutritional yeast instead. Nutritional yeast (nicknamed "nooch") is a dried, deactivated form of yeast that's often used to mimic the flavors of cheese. That's right—it has a wonderful, mysteriously cheesy, nutty taste to it. You won't even miss the salt on your popcorn!
Low-Sodium Soy Sauce
While soy sauce is salty, it also adds a deeper umami flavor that many dishes practically beg for. But be sure to look for low-sodium soy sauce. Regular soy sauces tend to be sodium bombs. (a single tablespoon typically contains more than 900 milligrams of sodium!) Most low-sodium soy sauces have about 40 percent of the sodium that regular soy sauces contain.
Herbs and Spices
Consider your spice cabinet your best friend for cutting salt. A flavorful boost from dried or fresh herbs and spices can often mean less additional salt is needed. Be sure to skip seasoning blends that have salt as an ingredient and go for salt-free versions instead.
Vinegar
Another acidic ingredient to consider adding to your dishes is vinegar. Think apple cider vinegar, balsamic vinegar, and red wine vinegar. Just like lemon juice, vinegar can add some balancing brightness that can lessen the need for additional salt.
Aromatics
Cutting back on salt doesn't mean you must suffer from bland food. Instead, utilize aromatics like garlic, onion, shallots, and ginger in place of salt. These potent additions, and even their powdered counterparts, can completely transform a dish.
Heat
Cayenne pepper, red pepper flakes, spicy peppers... you get the picture. Some fiery heat can go along way in jazzing up a dish that you'd otherwise drown in salt. Beware: Many hot sauces are heavy in sodium, so if you're following a low-sodium diet, use sparingly. However, if you're looking for a salt alternative for different reasons and love spice, hot sauce can be a great choice.
How to Pick the Best Apples for Homemade Pie
Should You Rinse Rice Before Cooking?
Should You Salt Pasta Water?
What Is Beef Tallow and How Do You Use It?
