Eight Spices You Can Use as a Salt Substitute

Since the foods that we eat already contain a lot of salt, you can avoid having to add more by utilizing a salt substitute.
Eight Spices You Can Use as a Salt Substitute

Last update: 26 May, 2022

Since too much salt in your diet can have a negative impact on your health, many people have looked for a salt substitute with various spices. Do you know what they are, though? In case you don’t, don’t worry, we’ll introduce you to all of them below.

Salt is one of the ingredients that we’re most accustomed to using when cooking because it’s great for improving the taste of our food. As a matter of fact, sodium, in small quantities, helps the body balance its levels of electrolytes and helps with other important processes for your health.

However, the problem is that we usually consume excessive quantities of salt. Often ignoring its negative effects, we add it to almost all of our dishes.

While it may seem harmless at first, you can develop inflammatory, cardiovascular, and kidney problems over time from too much salt.

Therefore, this is why it’s necessary to limit your daily intake of this mineral. So, to do this, you can reduce your consumption of foods that contain salt and choose to use a different salt substitute in the kitchen.

Eight spices you can use as a salt substitute

According to the experts of the World Health Organization (WHO), it’s essential to limit your daily intake of salt to avoid developing health problems.

To start with, you can reduce the consumption of foods that contain it and choose to use other spices while cooking. Since we know that some may not be familiar with these spices, we want to share 8 of the most recommended.

1. Garlic is a great salt substitute

Some garlic in a wooden spoon.

Garlic is a spice that can be used to season various dishes. It has a very particular taste that doesn’t go unnoticed and also enhances other flavors and goes great with different ingredients. Furthermore, this is why it’s the star condiment of the Mediterranean diet.

The best part is that its delicious flavor helps bring out the tastes of:

  • Red and white meat
  • Fish and seafood
  • Stews and soups

2. Onions

Like garlic, onion (natural or in powder) is also an excellent salt substitute. It’s great for very tasty dishes and, in addition, according to the Fundacion Española de la Nutrición (FEN), this food contains protein, potassium, vitamin C, flavonoids, and various sulfur compounds.

Add onion powder to:

  • Rice
  • Omelets
  • Salads
  • Croquettes
  • Soups and stews
  • Meats and seafood
  • Sautéed vegetables

3. Black Pepper

Black pepper is a great salt substitute.

Although often used alongside salt, it can also be a good salt substitute. Thus, you can add a touch of black pepper to dishes when you want to avoid adding salt.

According to the FEN, pepper contains some proteins, in addition to calcium, iron, magnesium, potassium, phosphorus, riboflavin, vitamins B6 and C, and piperine.

On the other hand, the FEN also indicates that black pepper is the hottest of all varieties because to obtain it, the fruit is harvested when it is not yet fully ripe (yellow) and dried in the sun for a week, or on fire, which is when it becomes black and wrinkled

Its delicious flavor goes great with meats, fish, stews, sauces, dressings, and all kinds of recipes.

4. Oregano

Known for its medicinal properties, oregano is a delicious ingredient that you can use as a substitute for salt in many different recipes.

It contains vitamins, minerals, and essential oils that work well with its antiseptic, anti-fungal, and anti-inflammatory properties. Furthermore, regular consumption may improve the health of your entire body

5. Cumin

Some cumin seeds in a wooden bowl.
Cumin has carminative properties that help the treatment of flatulence.

A little cumin in your dishes can give them an interesting taste when you’re trying to limit your consumption of refined salt. This ingredient contains antioxidants, which help your health. It also has carminative properties that help to relieve stomach discomfort and flatulence.

Opt to use this spice in:

  • Rice
  • Vegetables
  • Soups and stews
  • Meats and fish

6. Anise

Anise has a very particular flavor that goes really well with recipes that have meat and vegetables. In addition, the multiple nutritional properties of this ingredient, among other aspects, help to improve your digestion of foods.

There are those who consume aniseed infusion both to prevent and alleviate stomach discomfort related to gas build-up, heavy digestions, and eating.

7. Ginger as a salt substitute

You can slice some ginger as a salt substitute.
Evidence has determined that ginger, in small doses, can help alleviate the symptoms of pregnancy. In addition, it’s a good option for coughs and colds.

Known for its anti-inflammatory, digestive, and antioxidant properties, ginger is another good option when trying to reduce your salt intake. This is due to its high concentration of a substance known as gingerol that, in addition to its spicy flavor, gives it certain medicinal benefits.

You can add it to:

  • Salads
  • Stews and soups
  • Bread and cookies
  • Fruit and vegetable smoothies

8. Turmeric

Turmeric is a very well-known spice in the culinary world, not just for its particular taste, but for the orange color that it lends to our dishes. This curcumin and antioxidant-heavy spice is a great option for when you want to add flavor to your foods without using salt.

Furthermore, its anti-inflammatory, digestive, and antibacterial properties help to improve your health and protect your cells when they are faced with illnesses.

Use turmeric as a substitute for salt in dishes like:

  • Rice
  • Vegetables
  • Soups and stews
  • Sauces and dressings
  • Vegetable salads

Are you ready to replace salt?

Do you make all of your foods with salt? If so, choose a salt substitute from the spices we mentioned to replace it and discover that you can add great flavor without harming your health.

Keep in mind that, although you shouldn’t completely eliminate salt from your diet, doing the best you can to consume only the recommended amount is a good choice for your health.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

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  • Ramón Soto, J. (2018). TRATAMIENTO NO FARMACOLÓGICO DE LA HIPERTENSIÓN ARTERIAL. Revista Médica Clínica Las Condes. https://doi.org/10.1016/j.rmclc.2018.01.001
  • He FJ, Campbell NRC, M. G., & . (2012). Reducción del consumo de sal para prevenir la hipertensión y las enfermedades cardiovasculares. Rev Panam Salud Publica.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.