June 8, 2026, 8:20 am | Read time: 4 minutes
Too much salt is unhealthy. It can raise blood pressure and thus increase the risk of cardiovascular diseases. Sea salt, however, enjoys a positive image. It is said to be more natural and rich in minerals. Does it really live up to its reputation? The nutrition expert’s verdict: Sea salt can be healthy–under one condition.
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Why Sea Salt Is More Popular Than Regular Table Salt
The crystals of sea salt are usually coarser, but the taste is finer. This is likely why sea salt is trending. Professional chefs appreciate it because it dissolves quickly. This is practical when seasoning soups, pasta, rice, or potatoes.
From a nutritional perspective, sea salt also has a good reputation: It is said to contain more minerals, especially iodine.
Table Salt Is Often Rock Salt
Where does our well-known salt actually come from? About 70 percent of the salt produced worldwide is so-called rock salt, which comes from deposits of ancient seas and is mined deep underground. Sea salt, on the other hand, is created by the evaporation of seawater in shallow basins. The difference lies mainly in the method of extraction.
Sea Salt Does Not Contain More Iodine Than Table Salt
Both sea and rock salt consist mainly of sodium chloride. Sea salt is often marketed as containing more minerals like magnesium or calcium. However, the difference in mineral content compared to table salt is so small that it does not significantly impact nutrient supply. Considering the small amounts of salt used, it should be clear that salt is not a suitable source of calcium–you need at least 1,000 milligrams of the mineral daily.1
Moreover, sea salt naturally contains little iodine. When shopping, look for the label “iodized table salt,” which can be found on both sea and rock salt. In this case, the salt has been enriched with iodine.
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Iodine Deficiency Is Widespread
Iodine supply in Germany is declining: 32 percent of adults and 44 percent of children and adolescents are at increased risk of deficiency.2 Therefore, iodized salt should generally be used when salting. Even with a balanced diet, without iodized salt, only about half of the daily recommended iodine intake can often be achieved.
Beware of Microplastics and Anti-Caking Agents!
In early 2026, Ökotest tested 20 iodized table salts from supermarkets, discount stores, drugstores, and organic shops. Fifteen of them contained the anti-caking agent sodium ferrocyanide (E 535). This additive prevents salt grains from clumping. Ökotest points out that while sodium ferrocyanide is approved, it has led to kidney damage in animal studies when consumed in large quantities. However, in usual amounts, the additive is considered harmless to humans. Ökotest also sees no danger with the anti-caking agents calcium and magnesium carbonate.3
Microplastics in salt is also an issue: In a Foodwatch test from 2023, microplastics were detected in seven out of ten salt samples tested–including all five sea salts tested. Foodwatch cites the microplastic pollution of seawater as the likely cause. This can be especially true for Fleur de Sel, which is skimmed from the water’s surface and not further processed. Particularly noticeable was a sea salt from a disposable grinder with a plastic grinding mechanism: Apparently, additional microplastics entered the salt during grinding. It is better to transfer salt into a reusable grinder with a stainless steel or ceramic grinding mechanism.4