Salt Substitutes: How to Add Flavor With Less Sodium

Garlic, herbs, spices, lemon juice, and vinegar are easy salt substitutes for adding flavor without reaching for the salt shaker. Start with a combination that fits what you’re cooking: rosemary and garlic on potatoes, lemon and dill on fish, or cumin and lime with beans.

Less salt does not have to mean a sad, bland dinner. There is a whole spice cabinet waiting to help! As a registered dietitian, I want you to have practical options you’ll enjoy using.

One distinction matters before you shop: salt-free seasonings and potassium-based salt replacements are different products. Both can help reduce sodium, but potassium-based replacements aren’t appropriate for everyone.

What Can You Use Instead of Salt?

Think about what the dish needs: something savory, bright, spicy, or aromatic. These ingredients bring different kinds of flavor:

• Herbs: Basil, oregano, rosemary, thyme, dill, parsley, cilantro, and mint.
• Spices: Black pepper, smoked paprika, cumin, ginger, cinnamon, and crushed red pepper.
• Aromatics: Fresh garlic, onion, shallots, or garlic and onion powders without added salt.
• Acid: Lemon or lime juice, citrus zest, or a splash of plain vinegar.
• Salt-free blends: Choose a combination you like, then check the ingredients for sodium and potassium-based salt replacements.

You don’t need to buy everything. Pick two or three seasonings that work with meals you already make. If you prefer a ready-made option, this seasoning blend on Amazon can be a starting point; check the current label for sodium and potassium chloride. This is an affiliate link. As an Amazon Associate, I earn from qualifying purchases at no additional cost to you.

Salt Substitutes by Food

Here are combinations to get you started, along with other herbs and spices from my original list. Use plain seasonings or blends without added salt, and adjust the amounts to your taste.

Beef

• Try: Garlic + black pepper + thyme.
• Other options: paprika, oregano, bay leaf, parsley, marjoram, or a salt-free chili blend.

Chicken and Turkey

• Try: Lemon zest + garlic + rosemary.
• Other options: basil, sage, thyme, paprika, ginger, cumin, tarragon, or salt-free herbes de Provence.

Pork

• Try: Smoked paprika + garlic + sage.
• Other options: rosemary, thyme, fennel, black pepper, oregano, or a salt-free curry blend.

Fish

• Try: Lemon juice + dill + black pepper.
• Other options: parsley, chives, cilantro, garlic, tarragon, thyme, or paprika.

Lamb

• Try: Rosemary + garlic + mint.
• Other options: black pepper, onion powder, or a salt-free curry blend.

Potatoes

• Try: Garlic + rosemary + black pepper.
• Other options: chives, dill, parsley, or onion powder.

Add fresh herbs after cooking for a different finish.

Squash and Sweet Potatoes

• Try: Cinnamon + ginger + a little nutmeg.
• For a savory option: sage, thyme, paprika, or black pepper.

Green Beans, Corn, and Peas

• Try: Garlic + black pepper + lemon juice.
• Other options: basil, dill, chives, rosemary, or crushed red pepper.

Tomatoes

• Try: Basil + oregano + garlic.
• Other options: parsley, black pepper, fennel, or marjoram.

Beans, Lentils, and Grain Bowls

• Try: Cumin + garlic + lime juice.
• Other options: ginger and cilantro with rice, or parsley and lemon with quinoa.

Choose a combination that complements the rest of your meal.

New to cooking beans? My guide to cooking dried beans can help you build a flavorful base. Use these seasonings in a balanced meal with the foods you already enjoy.

Save the Free Seasoning Printable

What About Potassium-Based Salt Substitutes?

Some products replace part or all of the sodium chloride in table salt with potassium chloride. These taste more like salt than herbs or lemon juice, although some people notice a bitter aftertaste.

They can be a useful option for some adults. The World Health Organization’s 2025 guideline conditionally recommends potassium-containing lower-sodium salt substitutes for eligible adults who choose to use table salt. It excludes people with impaired kidney function or other problems eliminating potassium, and does not extend the recommendation to children or pregnant women.

Check with your healthcare provider or pharmacist before using a potassium-based replacement if you:

• Have kidney disease, high blood potassium, or have been told to limit potassium.
• Take an ACE inhibitor, an angiotensin receptor blocker (ARB), or a potassium-sparing diuretic such as spironolactone.
• Take a potassium supplement or have another condition affecting potassium balance.

These products can raise blood potassium too much in people at risk. The NIH potassium fact sheet explains the medication interactions. Bring the product label so your healthcare provider or pharmacist can check the specific ingredients.

Don’t assume a potassium-based product is the right swap for everyone sharing your dinner. Herbs, spices, and citrus give you plenty of other ways to add flavor.

How to Shop for Lower-Sodium Seasonings

• Read the name: Garlic powder and garlic salt are not interchangeable. The same goes for onion powder and onion salt.
• Compare sodium per serving: Check the serving size before comparing products.
• Use % Daily Value: On the Nutrition Facts label, 5% DV or less is low in sodium; 20% DV or more is high.
• Read ingredients: “Salt-free” does not tell you whether potassium chloride is present.
• Check sauces, too: Soy sauce, bottled dressings, broth, and seasoning packets can add sodium even when you skip the shaker.

Why Reduce Sodium?

Too much sodium can raise blood pressure. Reducing it can support heart health, particularly if you have high blood pressure. The FDA’s sodium guidance uses less than 2,300 mg per day as the adult Daily Value. Your healthcare provider may recommend a different target for your needs.

Much of the sodium in our diets comes from packaged and prepared food, so changing what you sprinkle on dinner is only one piece of the picture. Compare similar products, choose lower-sodium broth or no-salt-added canned foods when useful, and ask for sauces on the side when eating out.

My time-saving meal prep tips can help you make more meals at home without spending your entire weekend in the kitchen.

Common Questions

Is Sea Salt a Better Low-Sodium Choice?

Sea salt, table salt, and kosher salt contain similar amounts of sodium by weight. Crystal size can change how much fits in a teaspoon, so check the label rather than assuming a different salt is lower in sodium. The American Heart Association explains the differences.

Can I Replace All the Salt in a Recipe?

In many savory dishes, you can use less salt and build flavor with herbs, spices, and acid. Taste as you go. Salt can also affect baking, fermentation, and food preservation, so use a tested recipe rather than making a blanket substitution for those foods.

What If My Food Still Tastes Bland?

Try one more layer of flavor: a squeeze of lemon, fresh herbs, or a little smoked paprika. Browning vegetables or meat can help, too. Make changes gradually and give yourself time to find combinations you enjoy.

Try One Swap This Week

Pick a meal you already make and try one new combination. Rosemary and garlic on potatoes? Lemon and dill on fish? Cumin and lime with beans? That’s a much more delicious starting point than staring sadly at an empty salt shaker.

This article provides general education and does not replace individualized medical or nutrition advice. Follow your healthcare provider’s guidance on sodium and potassium.

Sources

• FDA: Sodium in Your Diet
• NIH Office of Dietary Supplements: Potassium
• WHO: Use of Lower-Sodium Salt Substitutes (2025)
• National Kidney Foundation: Sodium and Your CKD Diet
• American Heart Association: Sodium Sources

Save These Seasoning Ideas