15 Alternatives To Salt That Can Make Your Food Taste Better

Salt is the most common spice. Using it in moderation does not cause any harm but in excess, it can raise the blood pressure and lead to other health issues⁽¹⁾.

There are several herbs, spices, and other ingredients that can enhance the flavor of the dishes.

Black pepper and salt go side by side. Adding black pepper to the food adds as much flavor without adding sodium. It can be a good addition to soups, pasta, and other savory dishes.

Black pepper is known for decreasing inflammation linked with chronic diseases such as heart disease and cancer⁽¹⁾. It contains an active compound that helps in fighting inflammation ⁽²⁾.

Garlic is a pungent relative of onion and has tons of sodium-free flavor.

Add double the amount of garlic to tomato sauces and marinades, if cutting back on salt. Garlic also tastes delicious in soups and stir-fries.

Studies show that compounds present in garlic may boost immunity, lower blood pressure, and promote brain health^{(3, 4, 5)}.

Lemon juice or zest makes an excellent alternative to salt in recipes.

The source of acid acts similarly to salt adding flavor to dishes. The juice and zest of oranges can have a similar effect.

Lemon juice is also packed with vitamin C and plays an active role in immunity, skin elasticity, iron absorption, and heart disease prevention.

Dill is a botanical cousin of celery and is low in calories and has a distinct lemony-sweet and slightly bitter flavor.

It is an excellent source of vitamin C and vitamin A that supports digestive and kidney health.

Dill can be a good substitute in dishes with fish, sweet potatoes, and cucumber.

Onion offers a flavor boost to savory recipes just like garlic does.

Dried onion powder is more potent than onion and can be added in place of salt to soups, stews, dips, and salsas.

Nutritional yeast is deactivated yeast solid and is in the form of flakes or powder.

It is known for its cheesy flavor. Nutritional yeast goes well with popcorns, pasta, and grains. It is a dairy-free product.

If used in place of salt, it has health benefits as well. Beta-glucan fibers present in nutritional yeast help lower cholesterol, lowering the risk of heart disease⁽⁶⁾.

Along with a smoky and spicy taste, smoked paprika gives a deep red color to the meals.

It can be added to taco, stews, chili, and nachos.

Smoked paprika is known for its various health benefits. A study suggests paprika compound capsaicin present in it, stops cancer growth⁽⁷⁾.

Balsamic vinegar is known for its sharp, tart flavor with a hint of sweetness. It imparts natural flavor to the dishes minimizing the need for salt.

Balsamic vinegar can be added to salad dressings, soups, stews, and marinades to meat and fish.

It can brighten up the taste of many dishes with a negligible amount of calories.

Rosemary has a wintery pine taste and pairs well with soups, stews, and roasts. It can also be used in roasted dressings, vegetables, sauces, and bread.

Truffle oil is infused with edible fungi and is known for its strong, earthy taste.

It can be used just in small amounts in place of salt and can be drizzled on eggs, popcorns, mashed potatoes, and vegetables.

Ginger with its pungent and sweet bite can replace salt in many dishes.

Mix freshly chopped ginger roots or dried ginger in sauces, stir-fries, beverages, and soups.

Ginger root is also known for its medicinal purposes as it exhibits anti-inflammatory properties and can help improve muscle soreness and provide other health benefits⁽⁸⁾.

Coriander is derived from the seeds of the cilantro plant. The warm, floral, and lemony taste enhances the taste of soups, curries, and whole salsas.

Coriander also contains natural antioxidants including terpinene, quercetin, and tocopherols that are known to boost brain health, and immunity^{(9, 10)}.

Apple cider vinegar can be an excellent sodium-free addition to a variety of dishes. It has a tangy and fruit-forward flavor that can add a big punch to dishes.

It can be used for marinating pork chops, mixed into salad dressings, and drizzled over dishes.

Apple cider vinegar is known to offer many health benefits such as lowering the risk of cholesterol and heart disease^{(11, 12)}.

Cinnamon is a very common ingredient used in baked goods.

This warm spice has a sweet and peppery undertone. It can be added to chilis, sauces, curries, roasts, and marinades for chicken or turkey.

You can also swap cinnamon for salt when cooking beans or lentils.

Sage is a green herb that is rich in vitamin K. Both in the dried or fresh state its flavor is very strong making it a good substitute for salt.

Being rich in vitamin K, it helps in making and regulating proteins that are involved in bone metabolism and blood clotting. 

Salt is a common flavoring substance added to foods. Consuming it in moderation is fine. Those with high blood pressure are advised to reduce salt intake.

Try flavoring food with the above-mentioned salt alternative and let not that taste go down.

Also Read:

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• What are the Health Risks of Having too Much Salt in Your Diet?
• Benefits of Salt Therapy in Relieving Respiratory Ailments
• How Reducing Salt Intake May Improve Your Sleep
• What Does A Salt Water Rinse Do For Oral Health?
• 15 Salty Foods To Avoid
• Benefits of a Sea Salt Bath