7 Salt Substitutes and How to Use Them

A dash of table salt to liven up a bland dish here and there may not seem like a big deal, but you’re probably getting more salt than you think. While the Dietary Guidelines for Americans recommends no more than 2,300 milligrams (mg) of sodium per day, most Americans are getting 3,400 mg a day on average.

“Salt adds flavor to food, but eating too much of it can lead to some health issues,” says Laura M. Ali, a culinary nutritionist in Pittsburgh, Pennsylvania. Research shows that a high-salt diet is linked to an increased risk of high blood pressure (hypertension), which raises your risk of heart disease and stroke.

“Cutting back on salt is a simple, effective way to lower those risks and protect your health,” Ali says.

But limiting the salt in your diet doesn’t mean eating bland, flavorless foods. More and more people are turning to salt alternatives to improve their health without sacrificing taste. One 2024 study of adults ages 55 and older with normal blood pressure found those who replaced salt with a substitute were 40 percent less likely to develop hypertension over two years than those who kept using salt.

Many salt substitutes on the market can turn basic dishes into culinary gems — little to no salt required.

Here are several expert-recommended swaps for table salt.

1. Salt substitutes made with potassium chloride

If you love the taste of salt and aren’t ready to kick it to the curb, try a low-sodium or sodium-free salt substitute like Nu-Salt, Morton Salt Substitute, McCormick’s NoSalt Original Sodium-Free Salt, or one of the Dash blends (formerly Mrs. Dash). Whereas table salt is made of sodium chloride, salt substitutes are products made entirely or partly of potassium chloride. Potassium chloride is a salt-like compound that tastes similar to sodium chloride.

But, unlike sodium chloride, potassium chloride is beneficial for blood pressure.

“Potassium is a mineral known for its ability to help lower blood pressure, but most Americans fall short of getting enough in their diets,” Ali says. “Potassium chloride salt substitutes can be a helpful choice for cutting down on sodium while boosting potassium intake — both of which can support healthier blood pressure in people with hypertension.”

Replace traditional salt with a substitute made from potassium chloride and use it anytime you normally use salt, “like adding a little to a dish after it’s been cooked,” says Melissa Ann Prest, spokesperson for the Academy of Nutrition and Dietetics.

The drawback of potassium chloride salt substitutes is that they can have a bitter or metallic flavor. Because of this, some prefer to use half potassium chloride salt substitute and half table salt, Ali notes.

2. Lemon

Citrus fruits like lemons are a source of acid, which mimics the role of salt when added to dishes. A squeeze of fresh lemon juice adds a bright flavor and brings out the other flavors in food, Ali says.

“Squeezing a lemon over roasted broccoli or sauteed spinach is a delicious way to brighten up the vegetables and reduce their bitterness,” she continues. You can also add lemon zest to other spices to make a rub for meat or give a quick squeeze of lemon over chicken noodle soup or fish right before serving.

3. Vinegar

“Just as lemon juice brightens a dish, the acid in vinegar has a similar effect,” Ali says. While there are many types of vinegar, balsamic vinegar or apple cider vinegar tend to work best. Both have a rich, sweetly tart flavor that compliments many different dishes. 

“A splash of vinegar over roasted vegetables brightens their flavor and helps reduce some of the bitterness, especially in cruciferous veggies,” Ali says. “I love tossing roasted Brussels sprouts with balsamic vinegar right before serving,” she adds.

4. Rosemary

This bold herb has a piney, slightly peppery flavor. It’s delicious on roasted meats, vegetables, beans, and soups or stews, Ali says. Rosemary is tough and can withstand heat, making it a great choice to season foods while they are cooking, she adds.

“My favorite ways to use rosemary are to toss it with potato wedges and olive oil before roasting, and I love to add a sprig of fresh rosemary to a pot of beans while they cook, allowing the flavor to infuse into the beans,” Ali says.

5. Basil

“Basil is another herb that can brighten up and bring out the flavors of a dish,” Ali says. It has a sweet, peppery taste that works well in tomato sauces, sandwiches, soups, stews, and more.

“There is nothing better than chopped fresh basil on top of pizza, pasta, or an omelet,” Ali notes.

Fresh basil can also brighten up fruit. Ali suggests tossing it with fresh watermelon or mixing it with strawberries for a flavorful twist.

6. Black Pepper

There’s a reason black pepper is the companion of table salt. “Black pepper contains a chemical called capsaicin that causes a mild irritation and makes your taste buds a bit more sensitive to salty flavors,” Ali says. Adding a sprinkle of black pepper to your food can help you cut back or even nix table salt entirely.

As a bonus, black pepper is a versatile spice that can enhance almost any food with its mild, spicy flavor, Ali says.

She suggests seasoning meat or poultry with black pepper before cooking to help infuse the dish with flavor during cooking. Black pepper is also a great choice for adding a bit of a kick to steamed vegetables after cooking and boosts the flavor of sauces, salad dressings, soups, and stews, Ali notes.

7. Fresh Garlic

This root vegetable offers a pungent, spicy flavor when raw but transitions into sweet, buttery when cooked. Thanks to its strong presence, garlic can boost the flavor of many dishes without the help of table salt.

“Fresh garlic can be used in many different ways, from sautéing to roasting, and adds a ton of flavor,” Prest notes. Incorporate garlic into sauces, soups, and stews, or add to pizza, pasta, steak, and potatoes.