Top 10 Amazing Salt Substitutes You Can Try

salt substitutes

Salt is one of the most basic spices found in the modern kitchen, and an average person cannot avoid salt intake today. But salt has been linked with health problems like high blood pressure or strokes. Many people with chronic health conditions like kidney problems are advised to cut down on salt. You may think that it is impossible to avoid salt in today’s world, but here are 10 things that can easily replace salt in your dishes.

Black Pepper

Salt and pepper are usually seen and used together, but if you decide to cut back on salt, you can use just pepper instead of using both together. Ground black pepper can easily replace salt in your dishes like soup, pasts, curry, and so on. Black pepper, in addition, can also help prevent many health conditions like heart diseases. Other than that, you can also try peppercorn mixtures, white pepper, and other pepper alternatives like chilli peppers and jalapenos.

Dried Onion

Onion is already a pungent addition to most dishes. However, if an onion is used in its dried and powdered form, it can serve as an effective substituent for salt. It can substitute salt in soups, stews, salsas, and so on. It offers a versatile taste and is even better than salt. It also contains antioxidants that help improve the circulatory system and play an important role in relieving stress.

Lemon Juice

Citrus makes an excellent replacement for salt, and the easiest access to citrus is through lemon juice. Not just as a substitute, but lemon juice is a common addition to dishes to increase their taste. It can serve as a good replacement for salt in dishes with cooked vegetables, meat, or fish. It can also be used in marinades for dishes and salad dressings.


Paprika or smoked paprika is used to increase the smell, colour, and spiciness of dishes. If added to certain dishes like tacos, stews, chilli, and so on, paprika can replace salt. The spicy taste adds a very flavorful taste to the dish. In addition, paprika also has health benefits like stopping the growth of cancerous cells. It also contains a lot of nutrients, which may reduce inflammation and improve your cholesterol levels.


Cinnamon is one of the most common spices, and it is usually seen in baked goods. It can replace salt because of its slightly sweet and bitter taste. Add it to salads, soups, sauces, roasts, curries, especially for meat dishes. You can add a cinnamon stick inside the pot while cooking most dishes for an added flavour instead of salt.


Ginger has a pungent smell, slightly sweet taste, and it can replace salt easily. It can be added to sauces, marinades, beverages, and soups as a replacement for salt. Ginger is really healthy and has been used for medicinal purposes for a long time. It is mostly popular for treating various stomach problems such as motion sickness, diarrhea, gas, morning sickness, etc.


Garlic is a pungent spice that is very important in savoury dishes. Garlic can boost the flavour of any dish without increasing its harmful sodium content. Therefore, you can drop the use of salt in sauces, marinades and double the use of garlic as a substitute. It also tastes delicious in soups and stir-fried dishes. Moreover, garlic also has several health benefits, including lowering blood pressure, boosting immunity, and promoting brain health.

Red pepper flakes

Red pepper flakes are usually added to give a spicy taste to dishes like salads or pizza. It may also be used as seasoning if salt is not added to the dish. It can replace salt in dishes like soups, dressings, pizza, or pasta.


Mushrooms are an unexpected addition to this list, but they can add a meaty and satisfying flavor to dishes, hence replacing salt. Mushrooms can replace many products like soy sauce that contains salt, as it provides a different flavor and taste, that can replace these items.

Apple cider vinegar

Apple cider vinegar is a very popular product, especially known for its health benefits. It is used in salads usually, but it can work as a smart substitute for salt in various dishes like pork chops. It can also be used to preserve food items. In addition, it aids in weight loss and is also used to treat the early symptoms of diabetes. However, consuming too much apple cider vinegar may lead to throat burns and tooth enamel erosion.