You can use both types of salts interchangeably by weight because they contain the same amount of sodium.
Iodized salt, otherwise known as table salt, is salt mined from underground, while sea salt is obtained by evaporating sea water. By weight, the two types contain the same amount of sodium, but sea salt is sometimes seen as more healthy, because it contains more minerals.
Depending on size of the salt crystals most salt can be substituted for each other. If you are substituting table salt for regular sea salt (not coarse or flaked) you can substitute one for the other in equal amounts. The majority of the difference will come when you use larger amounts.
Sea salt flakes are most commonly found in recipes; however, Kosher salt, Himalayan pink salt, fleur de sel, smoked salt, and cayenne pepper salt all make excellent substitutes. Each has its own unique flavor profile and texture, allowing you to experiment and play with different tastes.
Fine sea salt is a great alternative to Diamond Crystal, favored by plenty of cookbook authors and chefs, too. It has some of the same characteristics that fans of Diamond Crystal appreciate: It dissolves easily and lacks the kind of harsh flavor that some can detect with iodized table salt.
The sodium content of sea salt and table salt is identical — 40% when measured by weight. However, some sea salt may have larger crystals than table salt, so the sea salt may have less sodium by volume because fewer crystals will fit in a measuring device such as a spoon.
Sea salt is more often used as a finishing touch in cooking or baking, while kosher salt is more often used in recipes. There can be different sodium by volume between salts. Thus, if you are substituting one kind of salt for another, make sure that you make a conversion if necessary.
Types of Salt used in baking:
Table salt, sea salt and kosher salt can all be used for baking. But the volume varies between types and brands of salt. For example, 1 teaspoon of table salt is equal by weight to 1 ½ to 2 teaspoons of kosher salt, depending on the brand.
ANSWER: For most people, iodized salt is probably the easiest way to maintain sufficient iodine intake. Iodine is an important nutrient that your thyroid needs to produce certain hormones.
2 Regular table salt is usually marked "iodized," meaning the salt is refined with a small amount of iodine, which can help prevent iodine deficiency. Since Himalayan pink salt is unrefined, there is no iodine added. There may be a trace amount of natural iodine present, but not as much as iodized table salt.
Boosts thyroid function.
Your thyroid gland relies on iodine to increase the production of thyroid hormones, like triiodothyronine and thyroxine. These hormones are vital to your health, as they regulate blood pressure, body temperature, and heart rate.
Instead, we recommend non-iodized salt for a clean, pure taste that won't distract from the other flavors in your recipe. That said, feel free to use iodized salt if that's all you have — the effect won't be very noticeable, especially if you're baking a recipe with strong flavors.
What is Himalayan Salt? Himalayan Salt comes from an ancient sea formed before humans, meaning before pollution. It is rich in minerals and contains zero microplastics because of it. Since Himalayan Salt is hand-mined and ground, it is even more natural than Sea Salt because it forms all naturally.
The vast majority of professional chefs and cookbook authors prefer kosher salt to table salt. "It has a cleaner flavor than table salt, which is iodized and contains anti-caking agents," Santopietro says. "And kosher is actually less salty." It's also easier to wield with your fingers, thanks to its coarser texture.
I know I'm supposed to have a definitive answer for you, but really… just use whatever salt makes you feel fine and dandy. The truth of the matter- in a blind chocolate chip cookie taste test, you may not be able to taste the difference between table salt, kosher salt and sea salt.
Kosher Salt
If you keep only one salt in your kitchen, this is the one to buy. The preferred salt of most professional cooks and passionate home cooks, kosher salt has larger flakes and a less salty flavor than table salt. It does not have iodide or other additives.
While you can substitute Himalayan salt for sea salt (and vice versa), be mindful that Himalayan salt can taste a little more potent when added to recipes. Differences in the coarseness of your salt may also change measurements.
If your salt is iodized, it means the chemical element iodine has been added to your salt. Your body is unable to make iodine, yet it's important for a healthy thyroid and other body functions. You get iodine from food sources, such as seafood, seaweed, dairy, fruits, veggies, and of course, iodized salt.
However, an excessive iodine intake may be dangerous, which can produce some of the same symptoms as iodine deficiency, such as a goiter (an enlarged thyroid gland). Thyroid gland inflammation and thyroid cancer can also result from excessive iodine consumption.
Also known as table salt, Eubanks says that iodized salt usually contains anti-clumping agents that give it a distinctive, slightly metallic taste—one that most professional cooks do not enjoy. It's also highly processed and has a weaker salinity and flavor, so it definitely isn't the best option to cook with.
Iodized salt is a big no-no in many professional kitchens – and in more and more homes. The reason? Primarily taste – and texture. “Iodized salt has a chemical aftertaste,” Weiss said.