Himalayan Salt vs. Sea Salt: Which Has Better Minerals?

Himalayan salt is extracted from salt mines in Pakistan and other areas southwest of the Himalayas. It’s considered one of the purest forms of salt, as it’s free of land surface pollutants.

Sea salt, as the name suggests, is derived from the sea. Like Himalayan salt, it is minimally processed and contains a diversity of trace minerals.

Both salts are considered more natural alternatives to table salt. They can be used in various cooking methods and have been therapeutically used as bath salts to relieve muscle soreness or pain.

Salts are shaped by the minerals present in the land or sea, each of which holds a diverse range of elements. While both Himalayan and sea salts are primarily composed of sodium and chloride, their overall mineral composition can vary based on the region they’re from.

For example, some areas have more calcium and iron in the soil, reflecting a higher concentration in their salt-rock formations. Other salts may be higher in copper due to copper-rich clay or sea basins.

Both Himalayan and sea salts contain trace amounts of magnesium, potassium, and calcium, along with even smaller quantities of copper, manganese, iron, and other minerals.

Himalayan and sea salts contain many of the same essential minerals, although in varying amounts. In one study, Persian blue (sea salt) showed higher concentrations of 8 out of 12 common minerals than Himalayan salt and other minerally diverse “gourmet” salts.

However, the benefits from these minerals are unlikely to be significant within the amount of salt you can safely consume daily. A teaspoon of salt exceeds an ideal sodium limit (1,500 milligrams per day), particularly for people with high blood pressure. Too much sodium—more than 2,300 milligrams daily—can put a person at risk for heart disease.

Himalayan salt is extracted from underground rock formations (salt mines) that evolved over millions of years from geological compression, internal heat, and the combination of underground minerals. Water is sometimes pumped into rock basins to form a salt brine. This liquid may be filtered or chemically purified before being dehydrated to obtain the salts—though not to the extent to which table salt is refined.

Sea salt is harvested from seawater through natural evaporation processes driven by the sun and wind. As the water evaporates, salt crystals form. The salts are then raked, rinsed, and dried. Some varieties may be filtered to eliminate any bitterness.

Because both salts are minimally processed, they contain many of their natural trace nutrients, which can add to their subtle flavor profiles and coloring.

Himalayan salt is considered pure and free from land pollutants because it is minimally processed and mined deep within the earth. Sea salt’s sun- and wind-driven processing gives it a nature-made appeal. Both are highly regarded for their wide variety of minerals.

When used in place of table salt, both Himalayan and sea salts might have slightly lower sodium levels. However, these differences can vary by product, and any sodium reduction is often so minor that it may not make a significant difference overall.

Both salts have benefits beyond consumption. For example, adding coarse mineral salts to a relaxing bath may offer restorative properties. Dissolve 1-2 cups of these salts in warm bath water to ease muscle tightness or tension. Compounds like magnesium in the salt are particularly helpful.

Himalayan salt and sea salt come in various textures, including large, irregular-shaped crystals, flakes, and fine, uniform granules (like table salt).

Himalayan salt may range from darker hues to a light pastel pink when finely ground. Iron oxide is responsible for its pink coloring. Sea salts, though they tend to be white, may come slightly grey due to trace mineral influences.

Both salts are versatile in cooking applications, bringing out the flavor in foods without affecting the natural flavors. Since the salts are unrefined, they each have a subtle, unique flavor profile reminiscent of their origins. Himalayan salt has a slightly earthy flavor, while sea salt carries a more ocean-inspired taste.

Either can be found in large salt blocks for specific seafood preparations. In their coarse granular form, they can be used as bathing salts.

Gourmet table salts are less refined, providing beneficial minerals. However, they may also contain heavy metals due to potential contamination at salt collection sites.

In one study, Himalayan pink salt contained higher levels of aluminum, barium, and silicon than table salt. One sample of pink salt had potentially toxic levels of lead. Further studies are needed to understand Himalayan salt’s heavy metal profile fully.

Microplastics may be another concern. Microplastics are plastic-derived pollutants invisible to the naked eye that can threaten the environment and our health. They can be found on land and in the sea and make their way into the salts we consume.

Neither Himalayan nor sea salt contain sufficient amounts of iodine—a necessary element for thyroid function. Table salt is fortified with iodine to help prevent the risk of deficiency. Iodine is in foods such as fish, seaweed (including nori and wakami), and eggs.

Himalayan and sea salt contain various essential minerals, but most are only present in trace amounts, offering little health benefit within the confines of safe salt consumption.

Both salts are considered purer than refined table salt, but due to their natural processing, they can still contain trace elements like heavy metals or microplastics.

Because Himalayan and sea salts are available in various sizes and textures, they can be versatile alternatives to table salt. They still contain plenty of sodium, so it is important to limit your consumption.