Is it safe to eat Himalayan salt? (Main differences)

In this brief guide, we will answer the question “Is it safe to eat Himalayan salt?”. We also will discuss the health effects of Himalayan salt and how it differs from regular salt.

Is it safe to eat Himalayan salt?

Yes, Himalayan salt is safe to eat. Himalayan pink salt has a nearly identical chemical composition to regular salt, the difference is that regular salt contains a higher concentration of sodium compared to pink Himalayan salt, which consists of roughly 98% sodium chloride.

Himalayan salt, sourced from salt mines in regions with a historical marine connection, distinguishes itself not only through its sodium chloride content but also due to the presence of additional minerals such as calcium, iron, magnesium, and potassium.

The mine­rals found in Himalayan salt are responsible for its unique pink coloration. The primary compound attributed to this distinctive hue­ is iron oxide. (1, 2)

What are the health effects of Himalayan pink salt?

According to various studies, Himalayan pink salt has a rich mineral composition. This unique type of salt contains 84 esse­ntial minerals, surpassing the 72 essential mine­rals found in regular table salt.

However, it’s important to note that these be­neficial minerals are typically pre­sent in trace amounts. Minerals such as iron, potassium, calcium, and magne­sium can be found in Himalayan pink salt. However, it’s important to note that they are present in relatively small quantities.

As a result, incorporating pink Himalayan salt into our die­ts is unlikely to provide substantial health benefits because when using salt for seasoning our food, we typically do so sparingly. (3)

Does Himalayan pink salt have any drawbacks?

Himalayan pink salt has the same drawbacks as regular salt unless it gets contaminated with impurities. In comparison to refined salt, Himalayan pink salt has a lower sodium content. Approximately 394 mg of sodium can be found in 1/4 teaspoon of pink Himalayan salt, whereas the same amount of regular table salt contains around 427 mg of sodium.

However, some samples of Himalayan pink salt have been found to contain impurities or higher levels of non-nutritive minerals such as arsenic, cadmium, lead, or mercury. These minerals do not offer any apparent health benefits and, when present in relatively modest quantities, can potentially cause significant harm, leading to organ damage. (4)

What does Himalayan pink salt taste like?

When it comes to taste, there is usually minimal to no discernible distinction. Nevertheless, because of its typically larger crystal size, Himalayan salt is believed to impart a slightly more pronounced salty flavor, akin to regular sea salt, as opposed to table salt.

The primary differentiation between Himalayan salt and other salt varieties revolves around their visual appearance. The influence of the minerals found in pink salt on the overall taste remains relatively subtle. (5)

Why does the body need salt?

Sodium functions as the primary cation (positively charged ion), whereas chloride acts as the primary anion (negatively charged ion). Together, they have essential roles in preserving the osmotic balance within the body’s extracellular fluid (ECF). The body utilizes intricate homeostatic processes to meticulously control the levels of serum sodium concentration and serum osmolarity.

These processes encompass factors like thirst stimulation, the effects of antidiuretic hormones, and the reabsorption of filtered sodium by the kidneys. (6)

This intricate coordination is indispensable for all mammals, including humans, as it guarantees the maintenance of sufficient blood volume, cellular osmotic pressure, and the accurate conduction of nerve signals.

Likewise, chloride ions are of utmost importance in upholding tissue osmolarity, regulating blood acid-base levels, and assuming a pivotal role in the activation of specific crucial enzymes within the stomach, contributing to the production of hydrochloric acid in the gastric environment. (7)

What is the recommended daily salt intake?

Following recommendations provided by both the World Health Organization (WHO) and the American Heart Association, generally healthy adults should limit their daily sodium intake to 2.0 g/day or 2.3 g/day, respectively. It’s worth noting that children have a lower sodium requirement, which results in a different daily dietary sodium intake compared to adults. (8)

What are the effects of too much salt in your diet?

Excessive salt consumption in our diet can give rise to various health complications. Strong evidence indicates that our current dietary salt intake is the primary factor behind elevated blood pressure levels, thereby heightening the risk of cardiovascular disease.

Furthermore, an excess of salt intake can lead to direct adverse effects that extend beyond its impact on blood pressure. These effects encompass an increased vulnerability to conditions like stroke, left ventricular hypertrophy, and kidney disorders. Even in cases where blood pressure remains unchanged, an abundance of salt may still inflict damage on the heart, aorta, and kidneys.

Moreover, there are indications that excessive salt consumption may have adverse effects on bone health and could potentially contribute to issues such as obesity, kidney stones, and osteoporosis, and may even play a significant role in the development of stomach cancer. (9, 10)


In this brief guide, we will answer the question “Is it safe to eat Himalayan salt?”. We also discussed the health effects of Himalayan salt and how it differs from regular salt. In my perspective, Himalayan salt offers little to no benefit in comparison to regular salt. In my research, I was able to conclude that Himalayan salt is safe to consume as it is very similar to regular salt.

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