The Ultimate Culinary Salt Guide: Types, Benefits & Flavor Tips
Table of Contents
- Salt 101: The Basics
- A Brief History of Salt
- The French Know How to Do It Right
- The Rise of the Salt Industry
- The Modern Renaissance of Artisan Sea Salt
- The Nutritional Death of Sea Salt
- Not All Sea Salts Are Created Equal
- The Way of Salt — Our Salting Habits
- Kosher Salt vs. Sea Salt
- A Note About Iodine
- Eliza’s Top 3 Sea Salts
- FAQs About Culinary Salt
- The Final Word on Salt
Salt 101: The Basics
Salt—especially sea salt—has captured the attention of chefs and home cooks alike. With dozens of varieties now available, the challenge is knowing which salts to buy and how to use them.
Salt naturally falls into three main categories:
Evaporated Salt
Formed when saltwater from oceans, seas, springs, rivers, or lakes evaporates, leaving behind crystalized salt. This can happen naturally (with sun and wind) or with added heat sources such as geothermal energy or wood fires.
- Mineral content: 83.0%–99.9% sodium chloride
- Examples: Fleur de Sel, Maldon, Murray River Pink Salt
- Fun fact: Smoked salts are made by evaporating salt over burning wood or peat
Rock Salt
Excavated from ancient salt deposits formed when prehistoric seas receded millions of years ago. Often called “Jurassic salt” (though technically many deposits date to the Cretaceous period).
- Texture and color: From pure white to vibrant pinks, purples, or yellows
- Examples: Himalayan Pink Salt, Bolivian Pink Salt
- Composition: Over 99% sodium chloride due to how it’s mined
Manufactured / Industrial Salt
Made in large-scale operations, often by chemical or fertilizer companies. Typically 100% sodium chloride with no trace minerals.
- Common forms: Kosher salt, iodized table salt
- Primary uses: Industrial processing, packaged foods, chemical manufacturing
A Brief History of Salt
Humans can’t live without salt—we must get it from food, either directly or from plants and animals that contain it. Its life-sustaining nature is why salt was once as valuable as gold and used as currency.
- Ancient trade routes were built around salt access.
- Wars were fought and kingdoms rose or fell over salt rights.
- Every community needed a local source of salt to survive.
The Industrial Revolution brought mechanized salt production and cheap transportation. Within decades, small, labor-intensive saltworks closed, replaced by mass-production facilities. Once precious and carefully crafted, salt became a cheap global commodity.
The French Know How to Do It Right
For centuries, Brittany’s salt makers produced what was considered the finest sea salt in the world. At its peak, the region employed over 900 salt workers and produced 208,000 metric tons annually.
By 1987, production had plummeted to just 7,000 metric tons—only 3% of its peak—as industrialized salt-making took over. Yet in Brittany, some producers refused to abandon traditional methods. Their commitment preserved knowledge, flavor, and mineral richness.
The Rise of the Salt Industry
Today, only 3% of the world’s salt is used for food. The rest goes to:
- Chemical manufacturing
- Road de-icing
- Water softening
Industrial food companies demand 99.9% pure sodium chloride, removing naturally occurring minerals considered “impurities.”
Many leading salt brands—including Morton—are owned by chemical conglomerates. The pursuit of purity and uniformity gave rise to “nutritionally dead” salts, valued for consistency but lacking the complexity, flavor, and trace minerals of artisanal sea salt.
Did You Know? Morton Salt is owned by a fertilizer chemical company — and most of its product goes to industrial use, not your kitchen.
The Modern Renaissance of Artisan Sea Salt
After decades of decline, artisanal salt-making is making a comeback. The revival began in 1987, when the traditional saltworks of Guérande, France, were restored, sparking renewed interest in natural, handcrafted salts.
Why this matters:
- Cultural preservation – Centuries-old harvesting techniques are being saved from extinction.
- Health benefits – Natural sea salts retain minerals like magnesium, calcium, and potassium.
- Flavor diversity – Each artisan salt reflects its region’s sea, soil, and climate—much like wine or olive oil.
The Nutritional Death of Sea Salt
When sea salt is refined to pure sodium chloride, it loses nearly all its nutritional value. While sodium is essential for human survival, the trace minerals in natural sea salt are what make it healthier—and tastier—than industrial salts.
Natural Sea Salt Benefits
- Retains up to 17% non-sodium minerals, including magnesium, potassium, and calcium
- Offers complex, layered flavor
- Less processed, no chemical anti-caking agents
Refined Salt Drawbacks
- Nearly 100% sodium chloride
- Lacks mineral diversity
- Often includes additives like ferrocyanide or aluminum compounds
Not All Sea Salts Are Created Equal
Sea salt composition varies depending on:
- Location – Mineral content changes with the local seawater profile.
- Method – Artisans can adjust harvesting techniques to influence texture, color, and flavor.
Most natural sea salts are between 83.0% and 99.9% sodium chloride. Higher trace mineral content often means more flavor complexity—and potential health benefits.
Spotlight: French Gray Salt (Sel Gris)
Sel gris from Brittany is among the richest in trace minerals. Its unique qualities come from:
- Clay-lined salt pans – Fine gray silt colors the crystals and imparts minerals.
- Traditional methods – Producers retain minerals instead of refining them out.
The Way of Salt – Our Salting Habits
Salt is the ultimate flavor enhancer—but not all salts are equally suited to every use.
In the U.S.:
- Most home cooks rely on kosher salt due to chef training and cookbook recipes
- Iodized table salt has largely fallen out of favor for flavor reasons
Why Switch to Sea Salt?
- More flavor with less salt by volume
- Better mineral profile
- Variety of textures for different applications
Tip: For baking, substitute finely ground sea salt 1:1 for table salt.
Kosher Salt vs. Sea Salt
Kosher salt:
- Industrially manufactured
- Nearly 100% sodium chloride
- May contain ferrocyanide and other additives
- Not always iodized—but iodized versions now exist
Sea salt:
- Naturally harvested
- Contains diverse minerals
- Offers varied crystal shapes for different culinary effects
| Feature |
Kosher Salt | Natural Sea Salt |
| Mineral Content | Almost none | High in trace minerals |
| Processing | Industrial refining | Minimal, artisanal |
| Texture | Uniform, flat crystals | Varied, unique shapes |
| Flavor | Clean but one-dimensional | Complex, layered |
A Note About Iodine
Iodine was added to table salt in the 1920s to combat regional deficiencies, especially around the Great Lakes. While effective, iodization altered flavor—and the public came to see industrial salt as essential for health.
Facts About Iodine and Salt
- Naturally present in seafood, seaweed, and some sea salts
- Deficiency is rare today for most Americans
- Iodized salts can taste harsh and metallic
Bottom line: You can meet your iodine needs through diet without relying on industrial salts.
Eliza’s Top 3 Sea Salts
Here are my three personal favorites—each distinct in flavor, texture, and origin—and all available at ChefShop.com.
1. Fleur de Sel de Guérande
Hand-harvested in Brittany, France, this delicate finishing salt is renowned for its light, moist crystals and complex mineral profile. The paludiers (salt farmers) use centuries-old techniques, raking the top layer of salt from shallow clay ponds during warm summer months.
- Flavor: Delicate, briny, slightly sweet
- Best for: Finishing grilled vegetables, fresh tomatoes, chocolate desserts
- Texture: Moist, fine, delicate crystals
Shop Now: Fleur De Sel de Guerande - Le Guerandais (IGP)
2. Murray River Pink Salt
Harvested from ancient saline aquifers in Australia’s Murray-Darling Basin, these soft pink flakes dissolve quickly and deliver a gentle saltiness that won’t overpower delicate flavors.
- Flavor: Mild, clean, slightly sweet
- Best for: Salads, seafood, even delicate baked goods
- Minerals: Naturally high in magnesium, calcium, potassium, and iodine
Shop Now: Murray River Pink Salt
3. Sel Gris (French Gray Salt)
Harvested from the clay-lined salt pans of Brittany, sel gris is moist, mineral-rich, and deeply flavorful. The gray hue comes from the fine silt that infuses the crystals during evaporation.
- Flavor: Bold, briny, mineral-forward
- Best for: Roasted meats, hearty vegetables, crusty bread with butter
- Texture: Coarse, moist crystals
Shop Now: Sel Gris de Guérande
FAQs About Culinary Salt
Q: What’s the healthiest salt to use?
A: Mineral-rich natural sea salts, like fleur de sel or sel gris, provide trace elements not found in refined salts.
Q: Is sea salt better than kosher salt for cooking?
A: Sea salt offers more flavor complexity and minerals. Finely ground sea salt can replace kosher salt in most recipes 1:1.
Q: Why are some salts pink, gray, or black?
A: The color comes from natural minerals, volcanic ash, or clay in the harvesting environment.
Q: Does sea salt have iodine?
A: Some natural sea salts contain small amounts, but seafood and seaweed are more reliable iodine sources.
Q: Can I bake with sea salt?
A: Yes—just choose a fine-grain variety for even distribution.
The Final Word on Salt
Your dishes—and your health—deserve better than industrial salt.
Explore ChefShop’s full collection of artisan salts and discover how the right salt transforms every bite.