8 Best Salt Alternatives | Low Sodium Substitutes
While your body needs salt, there can be too much of a good thing. If you need to spice up your lean chicken breast with a little flavor, these salt alternatives taste like the real thing.
Many are composed of potassium chloride, which dissolves easier than traditional salt and delivers a killer flavor kick. Plus, cooking with a substitute can help lower your blood pressure, decrease water retention, and actually increase potassium intake!
In this guide, we have gathered some of our favorite salt substitutes to help spice up boring diet foods.
In a Hurry? The test winner after 16 hrs of research
Many unique flavors
Free of potassium chloride
Great for cooking
Best Tasting Salt Substitute Reviews
1. Flavor Mate
Best if you want the boldest flavors
Many unique flavors
Free of potassium chloride
Great for cooking
If you are concerned about eating too much potassium, this blend from Flavor Mate is a great option. We love that this option comes in a pack of various flavors that work in a wide variety of dishes, and it adds a kick with the use of simple herbs and spices that your heart and taste buds will love.Read more
The very first thing that we noticed about this blend is that it is not only free of sodium, but it also omits potassium chloride as well. The flavor comes from simple herbs and spices, and nothing else. This pack includes garlic and herb, southwest flavor, original flavor, and a basic table blend that you can toss right into your salt shaker!
Those with various health concerns that aren’t limited to high blood pressure can feel good about the content of these bottles. If you also suffer from diabetes, kidney, or liver disease, this is the perfect blend for you. It adds a kick of flavor that is derived from the unique blend of spices.
If you are reluctant to try many of the potassium chloride swaps out there on the market for health reasons, this blend from Flavor Mate is one of your best alternatives. It is perfect for marinades, soups, and stews, and the basic table blend is ideal for your salt shaker. Plus it comes in at a super affordable price point that won’t break the bank.
2. Mrs. Dash Original
The most popular one among consumers
No added nutritional value
This MSG-free table and cooking seasoning is, far and away, the most popular substitute for ordinary table salt. Amazingly, this feat was accomplished without Mrs. Dash tasting like salt in any way. Instead, its combination of flavors derived from natural sources provides a better culinary experience entirely.Read more
No effort was made to adapt the Mrs. Dash formula for greater nutritional value. Instead, the makers of this natural salt substitute simply avoided adding anything with unhealthy connotations, such as sodium or potassium chlorate.
The taste of this product is so good, people who don’t even have a sensitivity toward sodium have decided to use Mrs. Dash instead of common table salt. The original blend is the version of this spice that is the most popular, but many alternative mixtures have been made that also offer interesting culinary experiences.
The cost for one container is very low. This is surprising, considering the fact that this salt alternative is popular and tasty enough to get away with a much more inflated cost.
3. Morton Sodium-Free
The splurge option
Recognizable name brand
Mimics the sensation of eating table salt
Great for keto diet
Higher than average cost
As one of the most recognizable brands in ordinary table salt, it may come as a surprise to people that Morton also designs and sells sodium-free substitute salt spices. With a reasonable price for a substantial amount, this product is perfect for people who need to keep their sodium cravings at bay while pursuing healthier dietary options.Read more
As is custom for most salt replacements, this option uses potassium chloride as its primary ingredient. It doesn’t offer the same taste as the real thing, but it can go a long way toward reversing the negative effects on blood pressure that excessive sodium consumption is believed to have on the body.
The potassium chloride used as the main ingredient in this Morton salt substitute works by stimulating the same taste buds that commonly react to ordinary table salt. This doesn’t provide a similar taste on a conscious level, but subconscious sodium cravings are kept at bay through this method of food flavoring.
A package containing three ounces of Morton Sodium Free Salt Alternative costs about as much as many comparable salt substitutes that come in higher quantities. This may dissuade some people looking for a good deal on a higher volume of table spices, but some customers are certainly willing to pay a bit extra for the name brand product.
4. Bragg's Liquid Aminos
Best for athletes
High BCAA content
Great source of protein
Tastes identical to soy sauce
Liquid form instead of granular
Although a different form of salt substitute than most of the granulated offerings on this list, Bragg’s Liquid Aminos fills an important role in terms of replacing sodium-rich table seasoning. Many people appreciate this product for its ability to replace soy sauce with its healthier formula that drastically reduces its sodium content.Read more
Being derived from soy protein, a small amount of sodium is still present in Bragg’s Liquid Aminos. However, this has been drastically reduced from common soy sauce and its formula has also been bolstered with the inclusion of several branched-chain amino acids, also known as BCAA’s. In conjunction with the rich protein content, these nutrients can help with muscle growth and recovery.
According to many people who have tried this product, the taste is remarkably similar to ordinary soy sauce. While this is different in taste and style to table salt, the potential for Bragg’s Liquid Aminos as a replacement to table salt is still possible when used on meat, fish, or salads. It offers a different taste and texture that can satisfy many people’s needs
At less than 10 dollars for 16 fluid ounces, Bragg’s Liquid Aminos provides a fantastic value for volume. Savings that customers can gain from using this product in lieu of table salt can even be compounded by purchasing this product in bulk since they are discounted when bought in larger volumes.
5. Anderson's FortiSalt
Best design - spray bottle
Spray bottle design
Blend of sodium and potassium chloride
Great table salt substitute
Not completely sodium-free
It’s important to note that this blend from Anderson’s contains half of the salt as other brands, and also utilizes potassium chloride. What makes this blend stand out from the pack is not what it is found inside, but the design of the bottle. This liquid blend comes in a spray bottle, which allows you to coat your food in a thin layer of salty-goodness so that you eat less.Read more
To ensure that each and every bite tastes salty, you often really need to lay on the salt to your foods. By using a spray bottle, you essentially use less than a shaker. This smart bottle allows you to apply an even coat to your food, which means that you will use less than when using a shaker. For table seasoning, this is one of your best options!
We also love that this blend has a great taste. Unlike blends that use 100 percent potassium chloride, the blend of this design ensures that you don’t take in too much sodium, or too much potassium. Moderation is key, and the design of this bottle ensures that you don’t overdo it!
If you are in the market for something that is a little different, this blend and bottle from Anderson’s is an excellent choice. We love that this liquid formula in an easy-to-use spray bottle evenly coats your food to ensure that you evenly coat your food with a thin layer, and is composed of a blend of both table salt and potassium chloride.
6. Salt Sense
The most salt-like alternative
Identical salt taste
Drastically reduced sodium
Higher than usual price for volume
Much like Lo-Salt, Salt Sense provides an alternative to ordinary salt that still retains some of its flavor without as much of the potentially harmful substances that individuals are worried about. Despite still containing trace amounts of sodium, this tweaked formula is very popular and sold at an excellent price.Read more
The only difference between Salt Sense and common table salt is the structure of the spice. By using salt flakes instead of the purer sodium chloride that is commonly found in the original spice, this substitute is able to reduce the total amount of sodium by 66%. The unfortunate downside to this is the fact that there is still sodium present in the formula, which will again defeat the purpose for some individuals.
This is the best option for individuals who love the taste of salt and need to reduce their sodium intake. Provided the customer in question isn’t required to completely cut all sodium out of their diet, this imitation salt substitute can provide a nearly identical experience to the real thing while also reducing the presence of potentially harmful minerals.
The large container this product comes in is sold at a decent price, making it an easy impulse buy for people looking to try something different from ordinary salt.
7. NoSalt Original
The best rated on Amazon
Decent value for volume
Helps to lower blood pressure
Only comes in packs of two
While it may not accurately mimic the taste of real salt, NoSalt Original Salt Substitute can fill the void of food flavoring that many sodium-sensitive individuals crave. A decent value and high popularity help to sell this viable alternative to sodium chloride.Read more
Like many other imitation salt substitutes, NoSalt uses potassium chloride as its active ingredient. This chemical is synthesized in a similar manner to the active ingredient in table salt, but with potassium instead of sodium. This has been shown to decrease blood pressure but it can also run the risk of causing kidney damage if excessively consumed.
People looking for a table spice that is going to accurately mimic the taste of table salt are going to be disappointed with NoSalt. This product has a slightly acidic taste that is very different from the real thing. However, due to the fact that it stimulates the same taste buds as sodium chloride, people have found it effective at reducing those cravings on a subconscious level.
The cost of this product is higher than the average cost of a few other products on this list with similar ingredients. However, something that improves the overall value of NoSalt is the fact that it comes in a package of two, meaning that the value for volume is high.
8. Kirkland Organic
The healthiest option
potassium chloride and sodium-free
Slight citrus flavor
What we love most about this blend from Kirkland is that it offers a kick of flavor without the need for sodium or even potassium chloride. If you are worried about too much potassium in many of these substitutes, this blend is a great choice. We love that it blends easily into most dishes, and it is packed with 21 organic herbs that blend well in almost any dish.Read more
Inside this bottle is 21 organic herbs and spices that include garlic, onion, carrot, orange peel, parsley, as well as a host of others. Users love that this blend is incredibly versatile, and can be used as a marinade, a rub, or toss it into soups or salads. Plus, it’s a great shaker replacement as well!
We love that it is completely free of not only sodium but potassium chloride as well. If you are on a restrictive diet and are concerned about your potassium intake, this is a great choice. The flavors in the blend are derived completely from herbs and vegetables which offer a boost of flavor that will make you forget your love affair with salt!
The best part about this blend from Kirkland is that it delivers a punch of flavor without the need for sodium or potassium chloride. It’s a great option for those on restrictive diets, and it is made from a blend of naturally sourced and organic ingredients. Users love that it comes in a big bottle and clocks in at an affordable price point.
Criteria Used for Evaluation
This is probably the most important factor because while it's also a necessary mineral for all mammals to ingest, salt is all about adding flavor to the foods that we eat.
It's also a very subjective factor since what one person likes another may detest and vice versa. We determined the scores for this category by considering over 1100 reviews from users who had tried the product and shared their opinion.
This helps us get a well-rounded view from people of all walks of life instead of just relying on the troglodyte tastebuds of whoever happened to be at the RunnerClick offices at the time of review.
Also, some of these products have added spices and flavorings and some don't, so before buying one you should consider whether or not you want your salt substitute to add flavor to your dish or merely enhance it.
You see, salt is a seasoning, while spices such as black pepper or oregano, for example, are spices. What's the difference? A seasoning is merely meant to enhance the flavor of food, while spices are for adding to and/or changing the flavor.
Each of these products comes in a different consistency and this is important to consider before ordering.
Whether or not you want a coarse or a finely ground product depends a lot on the personal tastes and cooking habits of the user.
The products on this list come in two categories; one with spices and flavorings and the ones without that just taste like salt products.
Typically, the products that have additional spices and flavorings are thicker and more coarsely textured than the ones that just taste like salt. These are great to use on things where you want to add some additional texture, such as with roasted meats or vegetables, or even on snacks like popcorn.
The downside is that some people might not like the flavor and if it's coarsely ground, you won't be able to put it into a normal salt-shaker for the table.
We think it's a good idea to buy both a flavored option and an unflavored one so that you have more options and variety. This way you can put a finely ground salt replacement in your family's favorite salt shaker for the table, and have a bottle or can of a flavored, more coarse salt alternative in your pantry to spice things up on occasion.
This is an extremely important factor to consider, especially since if you're reading this, there's a good chance you or a family member has a medical condition that requires a low sodium diet.
So here's the deal; some salt substitutes use potassium chloride to mimic the taste of the sodium chloride found in regular table salt.
If you have high blood pressure, compromised kidney function, or you're on prescription hypertension medications such as ACE inhibitors or potassium-sparing diuretics, products that have potassium chloride in them are unsafe to take.
If you or anyone who will or could be using the product has renal problems, high blood pressure, or diabetes, or is on medication for hypertension, please be sure to carefully read the product labels of every best salt substitute for high blood pressure you can find to make sure that it doesn't contain potassium chloride.
So long as you are free of all these conditions, however, a salt alternative is safe for you to ingest and some people may prefer the taste of these products over other options.
Other salt replacements do not contain potassium chloride and are safe for anyone and everyone to consume whether they are on prescription medication or not. But be sure to check the label if it's a salt substitute without potassium.
Nutrition is a surprisingly complex thing. Answers aren’t always so clear-cut. But we can figure out the essentials, the dos and don’t of nutrition.
We know which salt alternatives contain more healthy ingredients and what ones may contain ingredients you should avoid.
We did not put anything on this list that is notorious for its deleterious effects and we were extremely considerate of salt alternatives that may have additional health benefits.
Some individuals have an allergic sensitivity to certain spices and chemicals and can experience an allergic reaction to consuming some of the products on this list. People with these medical issues will need to take extra precautions and study all of the ingredients in a particular product before making a purchasing decision.
As we talked about above in the section about product purity, people with medical conditions such as diabetes, high blood pressure, renal problems, or who are on medication for hypertension need to extremely careful and check that the product they are thinking of buying and using does not contain potassium chloride as it can be dangerous to ingest for people with these medical conditions.
Expert Interviews & Opinions
When we run or workout out, bodies are put under a lot of stress and we sweat--some of us more than others. Sodium is an important component to staying hydrated, so it is important to incorporate it into our date--if you workout out a lot then you definitely want to watch your sodium intake and ensure that you are consuming the right amount.
Hyponatremia is a condition that occurs when our sodium levels are too low. If you have ever experienced the symptoms then you know just how scary you can be--and if you don't address it the symptoms can escalate and become life-threatening.
Other Factors to Consider
With a product like salt substitutes, we gauge this factor based on the price per ounce as well as the quality of ingredients as well as its product purity and lack of side effects for the consumer.
By considering over 1100 reviews from real-world users, as well as looking at the ingredients and the company reputation, we were able to get a good idea of what the overall value is to the consumer.
Just because something is more expensive than another option doesn't mean that it's better and vice versa.
Frequently Asked Questions
q: What can be used in place of salt?
There are a few avenues you can take to swap out your traditional salt. First, there are basic low-sodium options that are composed of potassium chloride that have the same texture and taste as traditional salt. If you are looking to add a bit more spice to your meals, Mrs. Dash has a sodium-free blend that adds a little saltiness with a kick of spices as well.
Liquid Aminos is another great option to try. While it doesn’t have the same salt-shaker-friendly form, this blend dissolves easily into soups and stir-frys and actually helps your body absorb proteins.
q: What salt substitute tastes best?
This is ultimately up to personal taste. However, the salt substitutes that individuals seem to find the tastiest are those that use a combination of natural spices such as garlic and oregano. Citrus-based salt substitutes offer a similar experience to the real thing by stimulating the same taste buds.
q: Are salt replacements a good source of potassium?
The common replacement for salt, or sodium chloride, is potassium chloride. The potassium is right there in the name and when you supplement your diet with this substitute you will be adding that potassium into your diet.
So salt substitutes are not only good for reducing your sodium intake but they are useful for people whose diets are potassium deficient.
q: Is it safe to ingest salt alternatives while pregnant?
There have been studies on animal pregnancies involving potassium chloride with debatable effects and there haven’t been any proper human studies. There is simply no definitive information available in regards to potassium chloride and its effects on pregnancy.
Salt substitutes made up of herbal blends should not be an issue but as always we recommend consulting your doctor.
q: Is there a salt substitute that tastes like salt?
Yes! We made sure you include a host of various options that add a kick of spice to your diet, but if you want a simple swap, there are brands that mimic the real thing. Morton sodium-free, for instance, is made from potassium chloride.
This formula has the same texture as table salt, so you can swap it out in all of your salt shakers without your family being the wiser. It’s perfect not only for cooking but also for seasoning your food the same way as traditional salt.
q: Are salt substitutes bad for you?
As with anything, it is important to use these substitutes in moderation. Be sure that you consult with your doctor first before making the swap. In some cases, the higher level of potassium may be dangerous to those that already have high potassium levels, or that suffer from diabetes, kidney, or liver disease.
If you are worried about getting too much potassium, there are alternatives to simple potassium chloride swaps. Mrs. Dash’s herbal blend adds a kick of saltiness and flavor without the use of salt or salt substitutes!
q: What if I'm vegan or paleo?
If you are vegan or paleo, some forms of spices and salt substitutes may not be compatible with your dietary restrictions. The same goes for individuals who must follow a kosher or halal diet due to their religious affiliation.
Fortunately, many of these products will state if they are compatible with these diets on the packaging or in the product description.
q: I have high blood pressure, diabetes, kidney problems, or am on medication for hypertension. What ingredients should I look out for?
If you have any of the above conditions makes sure not to buy or use a salt substitute, or any product for that matter, that contains potassium chloride. Ingesting this substance for people with these conditions can lead to serious side effects.
Please consult your doctor to help decide what salt substitute is right for you if you have any of these serious medical conditions.