What are the salt substitutes?

Most people take more salt than recommended daily. This is stated by the World Health Organization (WHO), which considers that salt consumption should not exceed 5 grams per day [1]. It must be taken into account that many foods contain salt (sodium) that we add to our diet without realizing it, so adding extra salt to each stew or each dish can be excessive. Too much salt implies a greater risk of heart disease and diseases such as hypertension, so limiting it or even doing without it can be a more than healthy measure. If you are determined to put it into practice, discover what are the salt substitutes and you will see that, with them, reducing sodium without sacrificing flavor is more than possible

Garlic and onion natural or powder

Onion and garlic are two of the most used seasonings in an endless number of recipes typical of the Mediterranean diet. Their intense flavor makes them ideal ingredients to fill dishes of all kinds with appetizing aromas, from traditional stews to meat or fish. In addition, for years, you also have dried and ground garlic and onion so that you can add them directly, instead of salt, to any preparation that you are going to take.

Soy sauce

Traditional soy sauce, a basic ingredient of Japanese cuisine, can be perfectly considered a substitute for salt, but be careful! this does not mean that it can be taken in large quantities.

Soy sauce has a high sodium content, so a very high consumption would be just as unhealthy as eating too much salt. The idea is to take sauces of this type that are as natural as possible, those that are made from fermented soybeans and do not contain excess added salt. Even so, this sauce is ideal to accompany, in addition to traditional sushi, salads, or stir-fried vegetables. The good thing is that with just a few drops the soy gives the salty touch that the dish needs.

Vinaigrettes and sauces

If you think that there are dishes that are not going to be delicious because they lack salt, dare to eat them accompanied by a sauce or vinaigrette that will perfectly replace them. Try, for example, dressing a pasta dish with basil-flavored oil (which you can do by putting the leaves in good olive oil and letting them marinate for a few days). Any more suggestions? Prepare a vinaigrette by mixing oil with Modena vinegar, crushed chili pepper, and a few drops of lemon, and dress your salad with it. You will see that you do not miss the salt. Do you want grilled meat free of extra salt? Have it with a honey mustard sauce and you won’t want it any other way.

Aromatic spices

Spices are the foods that best replace salt. You have to choose from a wide variety of aromas and flavors. If you need to follow a low-salt diet due to medical recommendations or because you feel like it, spices are your best allies. Oregano, cumin, star anise, turmeric, thyme, curry, rosemary, dill, paprika… any of them is capable of giving a new air to dishes of all kinds, which are delicious without a single grain of salt. Rice dishes, pasta, baked meats, surprising salads, vegetable stews… try giving your dishes your personal touch based on the spices that you like the most so that adding salt is a thing of the past.


Fresh parsley leaves can fill any dish with flavor and color, being the perfect substitute for salt. Parsley is the vegetable that contains the most iron and also provides a good dose of vitamin C to the diet, more than enough reasons to opt for it instead of salt. Do you doubt its ability to give flavor and be able to do without salt? Try to make a simple omelet with parsley and discover all the flavoring power of this plant.


Lemon juice is also an interesting option when it comes to using the salt shaker less. Its intense and slightly acidic flavor goes very well to enjoy delicious fish recipes with little or no salt. If you combine it with chopped parsley, surely you won’t need anything else to make your grilled or baked fish delicious (and healthier!).


When it comes to finding substitutes for salt, ginger has become quite a discovery for several reasons. First of all, there are many beneficial properties of this root, especially when it comes to promoting good digestion, but also its unique flavor, citric with a spicy touch, makes it an ideal condiment for multiple preparations. Grated or powdered, it is great for flavoring soups and stews as well as refreshing salads.

Sesame salt (gomasio)

Sesame salt, also called gomasio, is a condiment widely used in Japanese cuisine, which is gaining popularity among those looking for options for a healthy diet with less salt. It is basically made with crushed sesame seeds and a minimum amount of sea salt. The sodium contained in this particular salt is much lower than that of common salt, and sesame also provides important minerals such as calcium, iron, or zinc, so gomasio is presented as an option to consider.

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