Salt may look small, but it holds a big responsibility in the kitchen. It brings balance to food, lifts other flavours, and makes every bite enjoyable. Whether you're cooking simple rasam or spicy biryani, salt is a must. But nowadays, with so many choices in the market — sea salt, iodized salt, rock salt, pink salt — it’s easy to get confused.

Let’s break it down. This blog focuses on the two most commonly used types: sea salt and table salt (also known as iodized salt). If you're wondering which is better for your cooking, health, and daily use — keep reading. We’ll help you understand in simple words, with no confusion.

What is table salt?

Table salt is the standard white salt most of us grew up using. It’s mined from underground salt deposits and then processed to remove impurities. During the refining stage, iodine is added to help prevent iodine deficiency in the body. This is why it’s also called iodized salt.

It’s super fine, white in colour, and dissolves quickly — making it perfect for everyday cooking. Whether you’re boiling rice, mixing dough, or preparing a sabzi, this salt blends in smoothly without leaving a gritty feel.

You can easily buy trusted brands of iodized table salt online, like Aashirvaad Iodised Salt — fresh and available in multiple sizes.

What is sea salt?

Sea salt is made by evaporating seawater under the sun. It’s less refined and keeps small amounts of natural minerals like magnesium and calcium. That’s what gives it a slightly different texture and flavour.

Unlike the smoothness of table salt, sea salt is usually coarser and flaky. It doesn’t dissolve as fast, but that’s not a bad thing. In fact, many chefs and home cooks use sea salt as a finishing touch — a light sprinkle on top of roasted veggies, grilled chicken, or even chocolate cookies — for that subtle crunch and mineral-rich taste.

For anyone who enjoys cooking or baking with more texture, a good option is Tata Crystal Sea Salt, available at United Supermarket with doorstep delivery in Tirunelveli.

Key differences between table salt and sea salt

Let’s look at the main differences in a clear, side-by-side format:

Table salt is smooth and fine, sea salt is coarse and flaky
Table salt is processed and contains iodine, sea salt is natural and mineral-rich
Table salt is best for daily cooking, sea salt is often used for finishing or baking
Table salt dissolves instantly, sea salt dissolves slowly and adds texture
Both contain sodium chloride — so their saltiness is quite similar in the end

Is sea salt healthier than table salt?

A common question people ask is, “Is sea salt better for health?”

Here’s the honest answer — both have the same amount of sodium. Whether you use sea salt or table salt, the sodium content stays around 98–99%. So if you’re using too much of either, it can still raise your blood pressure or lead to health issues.

Sea salt does contain some extra minerals, but in very small quantities. Unless you’re using large amounts of salt (which you shouldn’t), it doesn’t make a huge nutritional difference.

The only major benefit of table salt is its iodine content. If you or your family members aren’t getting iodine from other sources like dairy, fish, or eggs, then iodized salt helps fill that gap.

So it’s not about which one is healthier in general. It’s about which one fits your health needs.

How much salt should you actually use?

According to the World Health Organization, an average adult should not consume more than 5 grams of salt per day. That’s roughly one teaspoon. Unfortunately, many people consume more than that without realising, especially with processed snacks, pickles, and restaurant food.

So the better question to ask is not just “What salt should I use?” — but also “How much salt am I using daily?”

If you have high BP or kidney-related issues, you may want to monitor your salt intake more carefully. It’s also a good idea to use salt alternatives like herbs, lemon, or pepper to enhance flavour naturally.

When should you use sea salt?

Sea salt is ideal in certain cases. Here are a few:

When you’re roasting or grilling vegetables or meat
While baking cookies, brownies, or focaccia bread
For salad dressings and marinades
On top of boiled eggs, fries, or even dark chocolate

The key is to use it as a finishing touch, not in the cooking process. This way, you get the texture and taste in every bite.

Looking to add this to your pantry? You can try Natureland Sea Salt for a clean, natural touch to your meals.

Tips to store salt properly at home

Salt is hygroscopic, meaning it easily absorbs moisture from the air. This can make it clumpy or hard to use.

Here are some quick tips:

Store it in a clean, airtight container
Avoid keeping the container near the stove or sink
Add a few grains of rice inside the container — they’ll soak up any moisture
If using a salt shaker, make sure the lid is tight when not in use

Proper storage keeps your salt dry, free-flowing, and easy to scoop whenever needed.

Which one should you buy for your home?

Still confused? Here’s a simple guide:

Use iodized table salt for:

Daily cooking: curries, rasam, rice, idli batter
Kids and family members who need iodine in diet
Recipes where salt needs to dissolve fully

Use sea salt for:

Baking or grilled recipes
Sprinkling on top of dishes
When you want a more natural, gourmet-style finish

There’s no strict rule. You can even keep both in your kitchen and use them based on the dish you’re making.

Final thoughts

Salt might be basic, but it’s one of the most important ingredients in every Indian kitchen. Whether you choose table salt or sea salt, what matters most is quality and how you use it.

Remember, balance is key. Use salt in moderation, choose the type that suits your cooking habits, and store it well to keep it fresh.

And when it comes to shopping for salt online in Tirunelveli, United Supermarket has all the options you need. From iodised table salt to natural sea salt brands, everything is available at the click of a button — delivered fresh to your doorstep.

Which Salt is Best for Cooking? Sea Salt vs. Table Salt Explained

Posted by United Supermarket