Sea Salt Vs Rock Salt – A Comprehensive Analysis For Healthy Cooking

Written by Patricia Jones

Experts have been arguing about the benefits of salt for decades.

According to the reports, a cut back on salt can reduce the heart disease. And, this also claims that universal salt reduction can affect public health.

When you want a harmless treat as well as enhance the taste of food, you definitely need to solve the battle among sea salt vs rock salt vs table salt.

And, I am pretty sure you are here to learn about the need of the hour.

So, there is no need to look for the history of salts anymore. In this article, I’ve provided you with the necessary information on salt, the healthier option and other useful facts.

Let’s start with the brief introduction of the type of salts in the next section-

What Is Rock Salt? – Extracted From Underground Salt Mines!

It is commonly known as Halite that contains sodium chloride (NaCl) – a type of natural mineral.

The halite is formed from isometric crystals and often colorless (white). Depending on the impurities present in it, the color of this crystal may appear blue, pink, purple, gray and more.

After the mining process, the salt is re-crystallized for removing impurities.

In some parts of the world, it is used for de-icing and agricultural purposes (salt stress restrains the growth of meadow grass).

Apart from this, it is popularly used for cooking foods like fish and bacon.


It is extracted from the sedimentary deposits of evaporate minerals that include sulfates, borates and halides.

What Is Sea Salt? – Extracted From The Seawater!

The name itself discloses the fact that it is produced from seawater.

At first, it is evaporated at the bay of the sea, generally under the sun. It is then filtered that removes the impurities and supplied commercially. It is also called as bay salt or solar salt.

It is widely used for giving a taste to food items in cooking and cosmetics. Moreover, sea salt is also a form of sodium chloride.

Sea Salt Vs Rock Salt – Which One Is Better For You?

To give a flavor and taste to your foods, you need to add salt. Since both contain minerals in the form of sodium chloride, you can add them.

Chemically, there is no such difference in their compositions after the extraction process. But rock salts contain some extra constituents because of the sedimentary deposits.

On comparing with sea salt, this may alter the taste of food very minutely.

Moreover, some people claim that there is a difference of ‘mouth feel’ in terms of ‘salinity’ depending on the location and choice of the extraction process.

Apart from this, rock salt doesn’t need a lengthy process of extraction that makes it a cheaper alternative to other salts.


The table salt or common salt is the refined rock salt.

It contains about 97 % to 99 % sodium chloride. With the addition of iodine, it becomes iodized salt. And, studies claim that it prevents thyroid problems and mental retardation.

If iodine and iron both are added to rock salt, it is called as double-fortified salt. Last but not the least, the flavor and taste of rock salt is stronger than that of sea salt.

Is Rock Salt Edible? – Let’s Find Out More!

As you already know it is directly mined from the ground (sea, ocean or lake), it contains impurities in the form of other deposits.

This is the reason why it is first filtered by the re-crystallizing process in professional salt beds. Once it’s done, eating rock salt can be considered as safe.

In most of the cases, it is used to lower down the freezing point of water. This allows melting the existing ice and also prevents its further formation.

Commercially, it is used for making ice cream.


If you have any reservations about its use or you have its shortage, you can go for rock salt substitute. Luckily, there are many alternatives that fit practical for de-icing.

It includes calcium chloride, magnesium chloride and calcium magnesium acetate. Some people can also go for stone grits for preventing water from getting frozen in quick time.

Additional Information – Why Sodium Chloride (NaCl) Is Common In All Types Of Salt?

By weight, salt contains about 40% sodium and 60% chlorine.

Considering the Sodium (Na), it is a crucial electrolyte that maintains electrical gradients across body cell membranes. Also, the table salt Sodium content is essential for muscular contraction, nerve signal transmission and other functions in the body.

Chlorine (Cl) in salt helps in balancing the fluid within and outside the cell membranes. It also checks the pH of body fluids.


An excess amount of NaCl gives stress to the blood through the cells. This races to the arteries and reaches the heart. And, one of the major reasons for high blood pressure & heart disease.

A reduction of NaCl can also lead to the irregular functioning of the body parts. Thus, it is advised to maintain a limit of the intake of salt.

According to the USDA, the reports claim that 9 out of 10 children consume more amount salt than recommended 2,300 mg (milligrams) of sodium per day.

If it is not controlled, the young population will be in danger of frequent heart disease.

Bottom Line

I hope this information on sea salt vs rock salt has cleared out your doubts.

The health experts always advise keeping a track record of your salt diet. It not only helps you in determining the cause of health problems (if occurs) but also restricts you from overdosage.

For more details or any query, feel free to comment below. Also, bookmark this page and keep yourself updated!

About the author

Patricia Jones

Patricia is a fine dining chef at Wake Forest, North Carolina. She is also a caring mom and a lovely sister. Her heart and passion lies in the art of cooking great dishes for her family and customers.

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