What is the Difference Between Himalayan Salt and Sea Salt? Simple breakdown of taste, minerals, microplastics, health myths and real cooking differences so you can pick the right one for your kitchen.
Hey friend! Have you ever stood in the supermarket staring at pink crystals and grey flakes, wondering why one costs three times more than the other? I’ve been there. Today I’m spilling all the tea (or salt!) so you know exactly what the difference is between Himalayan salt and sea salt – no fancy words, just the truth.
3 Super Quick Takeaways Before We Start
- Both are way better than boring white table salt, but neither is a health miracle.
- Sea salt can have tiny bits of ocean plastic; Himalayan salt almost never does.
- Taste and looks are the biggest real differences – health stuff is mostly the same.
What Is Himalayan Salt Exactly?
Himalayan salt comes from giant ancient sea beds deep inside mountains in Pakistan (yes, really – the ocean dried up 600 million years ago!). Miners dig it out by hand, so it stays super clean. That’s why it’s bright pink or light orange – it has a tiny bit of rusty iron inside from millions of years ago. It feels dry and crunchy.
What Is Sea Salt?
Sea salt is made today by letting ocean or sea water dry in the sun. The water disappears and leaves salt crystals behind. Some kinds (like Fleur de Sel) are scooped off the top and stay fluffy. Others (like Celtic grey salt) stay a bit wet and grey because they keep natural clay from the bottom.
Side-by-Side Comparison (Super Easy Chart)
- Colour: Himalayan = pink/orange, Sea salt = white to grey
- Texture: Himalayan = hard and dry, Sea salt = can be flaky or moist
- Taste: Himalayan = softer, less sharp, Sea salt = clean and salty
- Price: Himalayan = more expensive, Sea salt = cheaper (unless it’s fancy Fleur de Sel)
- Where from: Ancient underground mine / Today’s oceans
Minerals: Do They Really Matter?
You hear “84 minerals!” everywhere about Himalayan salt. It’s true it has traces of magnesium, potassium, calcium and even iron… but the amounts are tiny-tiny. Example: To get your daily iron from pink salt you would need to eat 5 kilograms of it – impossible! A 2024 lab test showed one teaspoon of Himalayan salt gives less than 1% of your daily magnesium. So minerals are nice, but not a reason to pick one over the other.
Health Stuff: Truth vs Myths
Both salts are 97–99% sodium chloride, so they affect blood pressure the same way. Big differences:
- Iodine: Sea salt sometimes has natural iodine, Himalayan almost never does. If you don’t eat fish or dairy, you might need iodized table salt instead.
- Microplastics: New 2025 studies found microplastic pieces in 9 out of 10 sea salts tested from the ocean. Himalayan salt from underground mines had zero plastic. That’s the only clear health win for Himalayan salt.
Taste and Cooking: The Real Difference!
This is where it gets fun.
Himalayan pink salt
- Big crystals look pretty when you sprinkle on steak or chocolate cookies
- Milder taste, not too sharp
- Perfect on salt blocks for grilling (the block gets hot and cooks meat with pink glow!)
- Great as finishing salt (add after cooking)
Sea salt
- Dissolves fast – perfect for pasta water, soups, baking
- Fleur de Sel or Maldon flakes give crunchy “pop” on salads or caramel
- Sharper, cleaner ocean taste
My own kitchen test last week: I cooked two steaks. One got coarse Himalayan pink on top, the other got Maldon sea salt flakes. The pink one tasted softer and looked Instagram-pretty. The Maldon one had louder crunch and brighter salt kick. Both yummy – just different moods!
Price and Where to Buy in 2025
- Good Himalayan pink salt: $5–10 per pound (look for brands like The Spice Lab or mastermind Pink)
- Everyday fine sea salt: $1–3 per pound
- Fancy finishing sea salt (Fleur de Sel, Maldon): $15–30 per pound
Which One Should You Pick?
Everyday cooking (pasta, soup, baking) → Fine sea salt or Celtic grey salt Pretty finishing touch, gifts, salt blocks → Coarse Himalayan pink Worried about microplastics → Himalayan or Redmond Real Salt (another mine salt) Want natural iodine → Some sea salts or just keep iodized table salt for baking
My Personal Favorite
I keep both! Fine Celtic sea salt in the shaker by the stove for daily cooking, and big pink Himalayan crystals in a wooden bowl on the table for sprinkling. Best of both worlds.
Frequently Asked Questions
Is Himalayan salt healthier than sea salt?
No big health difference. Both are mostly sodium. Himalayan wins on zero microplastics and prettier colour, but you won’t make you super healthy.
Does Himalayan salt have iodine?
Almost none. If you need iodine, eat fish, eggs, dairy or use iodized table salt sometimes.
Why is Himalayan salt pink?
Tiny bits of iron got rusty millions of years ago when the ancient ocean dried – that rust makes the pink colour.
Can sea salt have microplastics?
Yes. 2025 studies found tiny plastic pieces in most ocean-harvested salts because oceans now have plastic pollution.
Which tastes better – Himalayan or sea salt?
Depends! Himalayan is softer and milder. Fancy sea salts like Fleur de Sel taste brighter and crunchier. Try both and see what you love.
Is Himalayan salt really from the Himalayas?
The mine is about 300 km away from the actual Himalaya mountains in Pakistan, but the marketing name stuck forever!
There you go, friend – now you know everything without the confusion! Which salt do you have in your kitchen right now? Drop a comment and tell me – pink, grey, white, or all of them?