- With Mayo Clinic nutritionist
Katherine Zeratsky, R.D., L.D.
read biographyclose windowBiography of
Katherine Zeratsky, R.D., L.D.
Katherine Zeratsky, R.D., L.D.
As a specialty editor for the nutrition and healthy eating guide, Katherine Zeratsky helps you sort through the facts and figures, the fads and the hype to learn more about nutrition and diet.
A Marinette, Wis., native, Katherine is certified in dietetics by the state of Minnesota and the American Dietetic Association. She has been with Mayo Clinic since 1999.
She is active in nutrition-related curriculum and course development in wellness nutrition at Mayo Clinic in Rochester, Minn., and nutrition education related to weight management and practical applications of nutrition-related lifestyle changes.
Other areas of interest include food and nutrition for all life stages, active lifestyles and the culinary arts.
She graduated from the University of Wisconsin-Madison, served a dietetic internship at the University of Iowa Hospitals and Clinics, and worked as a registered dietitian and health risk counselor at ThedaCare of Appleton, Wis., before joining the Mayo Clinic staff.
Nutrition basics (31)
- Phenylalanine in diet soda: Is it harmful?
- Diet soda: Is it bad for you?
- Stevia: Can it help with weight control?
- see all in Nutrition basics
Healthy diets (10)
- Canola oil: Does it contain toxins?
- Butter vs. margarine: Which is better for my heart?
- Detox diets: Do they work?
- see all in Healthy diets
Healthy cooking (7)
- Moldy cheese: Is it OK to eat?
- Food poisoning: How long can you safely keep leftovers?
- When the heat is on, which oil should you use?
- see all in Healthy cooking
Healthy menus and shopping strategies (8)
- Calories in sushi: What are the low-cal options?
- Sodium nitrate in meat: Heart disease risk factor?
- What is BPA? Should I be worried about it?
- see all in Healthy menus and shopping strategies
Nutritional supplements (18)
- What is wheatgrass — And why is it in my drink?
- Do the benefits of vitamin C include improved mood?
- Prenatal vitamins: OK for women who aren't pregnant?
- see all in Nutritional supplements
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Question
Sea salt vs. table salt: What's the difference?
What's the difference between sea salt and table salt?
Answer
from Katherine Zeratsky, R.D., L.D.
Sea salt and table salt have the same basic nutritional value, despite the fact that sea salt is often marketed as a more natural and healthy alternative. The most notable differences between sea salt and table salt are in their taste, texture and processing.
Sea salt is produced through evaporation of ocean water or water from saltwater lakes, usually with little processing. Depending on the water source, this leaves behind certain trace minerals and elements. The minerals add flavor and color to sea salt, which also comes in a variety of coarseness levels.
Table salt is typically mined from underground salt deposits. Table salt is more heavily processed to eliminate minerals and usually contains an additive to prevent clumping. Most table salt also has added iodine, an essential nutrient that helps maintain a healthy thyroid.
By weight, sea salt and table salt contain the same amount of sodium.
Regardless of which type of salt you prefer, limit total sodium to less than 2,300 milligrams a day — or 1,500 milligrams if you:
- Are 51 or older
- Are black
- Have high blood pressure, diabetes or chronic kidney disease
Grass-fed beef: What are the heart-health benefits?
- Most Americans don't understand health effects of wine and sea salt, survey finds. American Heart Association. http://www.newsroom.heart.org/index.php?s=43&item=1316. Accessed May 31, 2011.
- Drake SL, et al. Comparison of salty taste and time intensity of sea and land salts from around the world. Journal of Sensory Studies. 2011;26:25.
- Dietary Guidelines for Americans, 2010. U.S. Department of Health and Human Services. http://www.cnpp.usda.gov/DGAs2010-PolicyDocument.htm. Accessed June 13, 2011.
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