What Is Celtic Salt Good for 2025: Benefits & Uses
Celtic salt is different from table, Himalayan, and other salts. Unlike table salt, for example, it has a distinct structure and nutrient composition due to a different production process. Most people use it to enhance the flavor of food after cooking rather than during the cooking process.
Many attribute various health benefits to Celtic Sea salt. But the truth is that there isn't much evidence supporting this belief. It has minerals and some other nutrients, true, but only in trace amounts. To separate fact from fiction and learn more about this particular salt, along with some expert insight from our on-board nutritionist, continue reading.
Does Celtic Salt Offer Health Benefits?
Celtic salt is less processed than other salts. This results in higher moisture and mineral content, along with some additional elements. But the variations in mineral content are too small to back up any health claims about Celtic salt¹.
Regarding minerals, notably magnesium, some believe that it can improve hydration². But these nutrients are only present in trace amounts, making Celtic salt a poor source for mineral intake improvement. Other items, including avocado, spinach, and walnuts, are better food items for magnesium intake.
There are some purported advantages of consuming Celtic salt. However, the evidence is too scarce at the time of writing this article to support these claims. So, take the following findings with an immense grain of (Celtic) salt:
- Hydration³: Celtic salt contains electrolytes like magnesium, sodium, and potassium, which help maintain fluid levels and support nerve and muscle function. These electrolytes might help keep the body's electrolyte balance and hydration in check. But there are better sources of these minerals in other foods.
- Immunity support: Trace minerals and other elements found in Celtic salt might contribute to immune support. There are beliefs that Celtic salt promotes overall wellness, aligning with Ayurveda's concept of Ojas, which represents vitality and immune strength. But you shouldn't rely on any 1 ingredient or food to improve your immune response, but rather on your overall lifestyle and diet.
- Better digestion: Celtic salt might enhance digestion by improving stomach and saliva secretions. This aids in breaking down nutrients. As a result, nutrient absorption is supposed to be better. What’s more, it might ease bloating. While some non-scientific claims suggest that Celtic salt might improve digestion, the fact is that its excessive consumption may impair it and negatively affect gut health⁴ ⁵.
- Detox: There isn’t any scientific evidence supporting the role of Celtic salt (or any other food) in detox.
- Flavor enhancement: Besides adding sodium, which is an essential nutrient if consumed properly, to your diet, Celtic salt may improve the meal's flavor. That's why many chefs prefer adding it to their creations instead of more mainstream salts. It pairs well with grilled meat and salads, among other dishes. But don’t consume large quantities of salt to avoid the negative effects of overconsumption of sodium, particularly cardiovascular diseases⁸.
Nutritional Profile of Celtic Salt
There is some controversy about Celtic salt’s sodium and iron content. Yet, according to the USDA, one of the leading authorities on nutrition, Celtic salt contains 500 mg of sodium per quarter teaspoon and no iron⁹.
So, 1/4 teaspoon of this unrefined salt provides you with around 1/5 of the maximum recommended daily value of sodium or a little less, depending on the source¹⁰ ¹¹. Translated into grams, 100 g of Celtic salt contains 33,300 mg of sodium, according to the USDA. The salt contains other minerals, too. But they're available in insignificant amounts.
Downsides of Celtic Salt Usage
While popular with consumers and chefs, Celtic salt has its share of drawbacks. Some come down to excessive use, while others are more profound. If you’re mindful of your sodium intake, check out our best low-sodium meal delivery services.
The major downsides to using salt in general are:
- High blood pressure: According to available data, over 2/3 of Americans consume more sodium than they should¹². And that leads to high blood pressure, which may cause stroke and heart attack, among other cardiovascular diseases. You're likely to intake a smaller sodium amount with Celtic than with some other salt. That’s because its flakes are coarser than those of finer table salt, which means that a tablespoon can hold less of it. Still, caution is in order.
- Lack of iodine: Celtic salt lacks iodine, except in trace amounts, which is essential for metabolic balance. Unlike table salt, the producers usually don’t fortify Celtic salt with this chemical element¹³. For better iodine intake without salting, consider consuming fish and seafood.
- Not as pure as it once was: Pollution affects every corner of our planet, including the sea and ocean bottom. Thus, plastic waste and other deposited pollutants may impact the purity of Celtic salt. Experts may recommend buying Celtic salt from small-scale providers who may know how to distinguish purer from more polluted salt.
- Heavy metal contamination: Lead content can affect the purity of sea salts, including Celtic Sea salt. While heavy metal pollutants are generally low in the seas or are supposed to be, they may still negatively impact anyone¹⁴ ¹⁵. But fetuses and children are the most vulnerable because of their smaller size. Thus, buying from trusted purveyors who source salt from less risky places may go a long way.
- Blood sugar balance: People with diabetes should closely monitor their salt intake. Research has found that an increased salt intake may increase the risk of type 2 diabetes¹⁶. Consult with your healthcare specialist for consumption tips.
How to Use Celtic Salt
Celtic Sea salt is often better used as a finishing touch rather than during cooking. That's why chefs prefer to add it to dishes after they are cooked to improve their flavor.
It can still be used for baking, just like any other salt, as its nutritional value isn't significantly different. In this regard, some believe that Celtic salt is particularly effective for brining.
A TikTok trend suggests adding Celtic Sea salt to the water to improve hydration. But as mentioned above, the mineral content doesn’t differ enough from regular salt to support these claims. For the average person, regular water consumption and good nutrition are sufficient for hydration.
What Exactly Is Celtic Salt?
Celtic salt is a type of salt harvested from France and some other coastlines. Its name derives from the Celtic Sea, south of the Irish and west of the French coasts.
Its main features are a larger grain size than other salts, a different flavor, and a grey color. While there have been some rumors about its superior quality over other salts, its nutritional value is more or less on par with other salts from a scientific standpoint.
What Makes Celtic Salt Different From Other Salts?
Any salt will do from a nutritional standpoint, whichever you choose. The differences between them boil down to sodium content, texture, and optional extras. So, let's see what makes Celtic Sea salt different from other salts we typically use in the kitchen.
Celtic Salt vs. Table Salt
Celtic Sea salt is grey and unrefined, giving it a more complex taste compared to table salt. It is coarser and has larger grains, so you can fit less on a tablespoon. This means 1 tablespoon of Celtic salt contains less sodium (500 mg per quarter teaspoon, according to the USDA) than table salt (590 mg). The sodium content is similar by weight. Its flavor tends to mute during cooking, making it better for seasoning the meal after it’s ready. During cooking, you should use table salt.
Unlike Celtic salt, table salt typically contains added iodine and anti-caking agents. This makes it easy to package, transport, and use. Textures are also different, with Celtic salt being coarse and iodized table salt being fine.
Celtic Salt vs. Himalayan Salt
Celtic salt is a sea salt, while Himalayan salt is rock salt. Celtic salt has a diverse mineral profile and comes from the Celtic Sea, whereas Himalayan salt comes from Pakistan. Celtic salt has a fuller flavor and larger grains compared to the more delicate taste and finer texture of Himalayan salt. Grains of both are coarse.
Coloring is another distinction between the 2 salts. While Celtic salt is grey, Himalayan is pink. Moreover, the sodium content is higher in Celtic salt (500 mg to 420 mg per ¼ teaspoon)¹⁷.
Celtic Salt vs. Kosher Salt
Both are coarse and while Celtic Sea salt is moist, kosher salt is flaky. Kosher salt can be mined from salt deposits, like table salt, or sourced from seawater. Kosher salt is usually white, and both types have a similar (480 mg and 500 mg per ¼ of teaspoon) or the same sodium content (480 mg), depending on the source.
Celtic Salt vs. Natural Sea Salt
Celtic Sea salt is coarse, while natural sea salt can range from fine to coarse. Natural sea salt originates from evaporated seawater and is partially processed, whereas Celtic salt is unprocessed. The sodium content of natural sea salt is around 575 mg per quarter teaspoon, compared to 480/500 mg per quarter teaspoon for Celtic salt. Note that this is probably due to the difference in coarseness.
Celtic Salt vs. Dead Sea Salt
Celtic Sea salt is edible, whereas Dead Sea salt isn't and is primarily used in skincare and wellness practices. Dead Sea salt can help address various skin and health conditions, including psoriasis, dryness, and inflammation.
It’s important not to confuse Dead Sea salt with edible salts, as ingesting it can be toxic or disrupt electrolyte balance, depending on the amount consumed.
FAQ
Is Celtic Sea Salt the healthiest salt?
Many people believe that Celtic Sea Salt is more nutritious than most salts because of its mineral content and traditional harvesting techniques. But scientifically, minerals are present in trace amounts that are unlikely to have a significant impact on overall health. Moreover, Celtic salt lacks the iodine available in refined table salt, which is crucial for metabolic balance.
What is the healthiest salt in the world?
Many people consider Himalayan and sea salts healthier than other types, not the least due to advertising by various companies. These salts are often praised as being rich in health-promoting minerals.Yet, these nutrients are usually present in trace amounts that are insignificant for overall well-being. What's more, refined table salt typically contains iodine, unlike unprocessed salts, which is essential for metabolic functions.
Why put Celtic salt under the tongue?
A TikTok trend highlights that putting Celtic salt under the tongue before drinking water improves hydration. But the claim lacks scientific evidence. Read the the above article for the details and to learn more about this popular salt.
References
1. https://mcpress.mayoclinic.org/nutrition-fitness/the-health-benefits-of-celtic-sea-salt/
2. https://www.ncoa.org/article/10-reasons-why-hydration-is-important
3. https://medlineplus.gov/fluidandelectrolytebalance.html
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5627008/
5. https://pubmed.ncbi.nlm.nih.gov/30293081/
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10506818/
7. https://pubmed.ncbi.nlm.nih.gov/15689218/
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7384997/
9. https://fdc.nal.usda.gov/fdc-app.html#/food-details/1917070/nutrients
10. https://www.who.int/news-room/fact-sheets/detail/salt-reduction
11. https://www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet
12. https://mcpress.mayoclinic.org/nutrition-fitness/the-health-benefits-of-celtic-sea-salt/
13. https://ods.od.nih.gov/factsheets/Iodine-Consumer/
14. https://www.sciencedirect.com/science/article/abs/pii/S0025326X21002496
15. https://repository.cpu.edu.ph/handle/20.500.12852/778
16. https://www.mayoclinicproceedings.org/article/S0025-6196(23)00118-0/fulltext
17. https://fdc.nal.usda.gov/fdc-app.html#/food-details/533538/nutrients
