Unrefined black salt is often considered healthier than refined table salt because it is less processed, retaining small amounts of trace minerals like iron, magnesium, and calcium. Its health benefits ultimately depend on its level of processing.

Iron is essential for making hemoglobin, a protein in your blood that carries oxygen from your lungs to the rest of your body. Magnesium is needed for healthy muscle and nerve function, while calcium is important for strong and healthy bones.

Black salt is also slightly lower in sodium than regular salt. However, this difference is mainly because black salt crystals are larger, meaning fewer granules fit into a spoon. When comparing sodium content per 100 grams, there isn’t much difference between black salt and regular table salt.

Research suggests that black salt is fairly high in antioxidants, which help counteract oxidative stress.

Black salt has been used in Ayurveda for years because it can help with heartburn, gas, and bloating. One study suggests these benefits may come from iron and other nutrients in the salt, but more research is needed.

Table salt is refined and highly processed, removing many trace minerals. It is often fortified with iodine, a trace element necessary for thyroid health. Iodine isn’t commonly found in black salt.

In addition to iodine, table salt contains anticaking agents used to prevent the formation of clumps. Anticaking agents are considered safe when used in food production.

Black salt contains small amounts of trace minerals and antioxidants and has slightly less sodium than traditional salt. It’s also less processed, which may give it a slight advantage. However, the trace minerals are unlikely to provide meaningful health benefits when consumed in typical amounts. Plus, some types of black salt today are heavily processed, which can further reduce its natural mineral content.

Regular table salt, on the other hand, is often fortified with iodine, which is essential for thyroid health. Most people get enough iodine from their diet, and some groups—including people who are pregnant, on a vegan diet, or not eating much dairy and eggs—are at a greater risk of deficiency.

Currently, there isn’t any evidence to suggest that one salt is healthier than the other. Whether you choose black salt or regular salt ultimately comes down to your taste preferences and whether you prefer a less processed option.

There are many different types of black salt, though Black Himalayan salt is the most common. Black Himalayan salt is a coarse salt that comes from the mines of the Himalayas. It’s found in many Ayurvedic medicines used to support digestive health, though there’s little research to support these benefits.

Black salt was traditionally made by combining pink Himalayan salt with herbs and spices and heating it to very high temperatures. Today, black salt is commonly made by combining sodium chloride with trace amounts of sodium sulfate, sodium bisulfate, and ferric sulfate with charcoal.

Despite its name, black salt usually has a pinkish-gray or pinkish-brown color.

There are three main types of black salt: black Himalayan salt, black lava salt, and black ritual salt.

• Black Himalayan salt: This is the most common type of black salt, known for its pungent and savory flavor. Black Himalayan salt adds flavor to Indian and South Asian dishes. It’s also used in vegan dishes to provide a slight sulfur flavor that mimics eggs.
• Black lava salt: Black lava salt, also known as Hawaiian black salt, is made by mixing sea salt with activated charcoal to provide a slight smoky flavor. It’s much darker in color than black Himalayan salt.
• Black ritual salt: This type of salt, known as witches salt, is a mixture of charcoal, ashes, and sea salt/kosher salt. Black ritual salt is not safe to eat and is mostly used in witchcraft and spiritual practices to protect against negative energy. This practice is likely harmless, but no research suggests any benefits of black ritual salt.

Although black salt has slightly less sodium than table salt, it’s still a concentrated source, making it important to consume in moderation. The American Heart Association (AHA) recommends no more than 2,300 milligrams of sodium per day, or about 1 teaspoon of table salt.

Black salt may also contain higher levels of fluoride, which can contribute to dental fluorosis, a change in how teeth look in children.

If you choose black salt instead of regular table salt, be sure to eat a variety of iodine-rich foods like fish, milk products, seaweed, and eggs to help prevent deficiency since black salt doesn’t contain added iodine.

Research also shows that black salt contains more microplastics than marine salt, such as sea salt. Microplastics are tiny particles of plastic that can make their way into our food. They can harm the environment and our health, though more research is needed to fully understand their effect on humans.

Black salt is a salt commonly used in Indian and South Asian dishes.

Black tends to be less processed than regular salt and may contain slightly more trace minerals. However, these small amounts are unlikely to provide significant health benefits.

There is no solid evidence that currently suggests black salt is better than table salt. Your choice comes down to taste preference and whether you prefer to avoid additives.