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#Which salt should I choose in the supermarket? How to choose the healthiest salt

Subtitle: How you choose salt can change your health!

MG GROUP JAPAN~A few words

Good morning ! afternoon and good evening, MG GROUP JAPAN. We offer a balanced lifestyle so that all people, young and old, can enjoy good health and longevity. In this blog, we will provide you with information to raise your health awareness and practical tips to help you live better every day. Let's aim for a healthy everyday life together!


Table of Contents


Salt basics: the difference between salt and nitrate

Types of salt found in supermarkets

  • Refined salt

  • Sea salt

  • Rock salt

  • Flake salt

  • Natural salt

4. how to choose salt for good health

5. conclusion


1. First of all 

Salt is an essential seasoning for any dish, but when it comes to health, it can be difficult to know which salt to choose. In this article, we will explain the different types of salt found in supermarkets and their respective health effects in an easy-to-understand way. It also explains how much of that salt you should consume.

Health is balance. Be careful not to take too much!

2. Salt basics: the difference between salt and nitrate

Firstly, salt (dietary salt) and nitrate are different substances. Salt consists mainly of sodium and chlorine, which are essential for our bodies and are widely used as a seasoning.

Nitrates, on the other hand, are compounds found in vegetables, meat and tap water and have both positive and negative effects on health. Nitrates from plant sources are believed to help prevent cardiovascular disease, dementia and diabetes, while nitrates from animal sources may increase the risk of cancer and cardiovascular disease.

Even the vegetables we casually eat contain salt?

3. スーパーで見かける塩の種類 

Refined salt

Refined salt is sodium chloride of high purity from which most impurities have been removed.

Characteristics: white, fine grains.

Health effects: provides the necessary sodium but is low in minerals. Excessive consumption can cause high blood pressure.

Sea salt

Sea salt is produced by evaporating sea water.

Characteristics: rich in minerals, coarse grained.

Health effects: contains magnesium and calcium, which are good for health.

Rock salt

Rock salt is salt formed by the solidification of old sea salt.

Characteristics: high in natural minerals.

Health effects: contains minerals that are good for the body, but care should be taken with sodium intake.

Flake salt.

Flake salt is flake salt, often harvested by hand.

Characteristics: crispy and delicate in texture.

Health effects: good for health due to the minerals it contains.

Natural salt

Natural salt is sea salt, rock salt or other natural salt that is less processed.

Characteristics: natural flavour and rich in minerals

Health effects: contains no chemical additives and is considered healthy.

4. How to choose salt for good health

Here are some tips on how to choose salt for good health

Choose salt rich in minerals: sea salt, rock salt and natural salt are recommended as they contain more minerals.

Choose salt with low additives: choose salt without additives to avoid extra chemicals.

Observe the right amount: whichever salt you choose, try to consume less than 5 grams per day.

Salt intake

Measuring the amount of salt with a spoon

Measure 5 grams of salt per day with a spoon as follows

1 teaspoon (about 5 grams): exactly one day's worth of salt.

1 tablespoon: about 15 grams, which is too much.

Salt content in soy sauce

Soya sauce is a salty condiment. The following is the approximate salt content of a typical soy sauce

1 tbsp soy sauce: contains about 2.6 g of salt.

This means that if you use two tablespoons of soy sauce, you will exceed the daily salt intake standard by itself.

How to manage your daily salt intake

The following tips can help you keep your salt intake under 5 grammes

Reduce the amount of salt when cooking: seasoning with herbs and spices instead of salt is a great way to reduce salt content while still tasting good.

Use low-salt seasonings: choose low-salt products such as low-salt soy sauce and salt-free soups.

Avoid processed foods: use fresh produce whenever possible, as processed foods often contain a lot of salt.

Check food labels: check the salt content on food packaging and do not exceed your daily intake.

A good rule of thumb is to consume less than a teaspoon (about 5 grams) of salt per day. Seasonings such as soy sauce also contain salt, so be careful about the amount you use. Try to manage salt in a healthy way by using different cooking methods and choosing the right ingredients.

5. conclusion.

When choosing salt in the supermarket, it is important to choose salt that is rich in minerals and low in additives. Sea salt, rock salt and additive-free natural salt are healthy choices. However, be careful not to overdose on any salt and ensure a balanced diet.

PS: Recommended Yamagata Meatland mountain beef salt.


Yamagata Meatland's Yama-gyu serves high-quality wagyu beef, and the salt used in the process is also specially selected. Yamagata's Yama-gyu insists on using simple, pure salt to enhance the flavour of the meat.

Reviews of Yama-gyu describe the quality of the meat as very high and the staff as friendly and attentive to service (Wanderlog). Salt is also of high quality in these restaurants, maintaining the overall quality of the food.

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