Can I eat salt on keto?

In this article, we are going to discuss and answer the question “Can I eat salt on keto?”. I will also include the amount of salt needed per day for an adult. I will show some types of salt there are with their uses. I will add what happens when sodium levels are low and the role of sodium in the body.

Can I eat salt on keto?

Yes, you can have salt on the keto diet. Yes, it has zero carbs content, but it is essential in a ketone diet. As your body loses weight through ketosis, you lose sodium. 

In addition to that, keto diets cut down on carbs and especially bread, chips, and crackers. These all contain salt in them, so when you cut them out, you will be consuming less salt in your diet. This means there is room for salt in your diet.

How much salt should I have per day?

According to the mayo clinic, an adult should consume almost 1 teaspoon of salt per day which is a bit more than the limit of 2325 milligrams of sodium. 

Not more than 2300 milligrams per day. However, Americans consume almost double the required amount of salt.

What types of salt are there?

There is a lot of salt out there. I will discuss some of these types.

Table salt 

The most common and popular salt is mostly made up of sodium chloride with some bitter flavor in it. It is used to add salt to food by easel sprinkling it.

Kosher salt

Kosher salt is similar to table salt in composition. Yet it differs in the shape. It is the crystal form of salt. The flavor of kosher salt is more intense and is used for barbecue, brine, or pickled food. 

Sea salt

From its name, it is derived from evaporated seawater and it has large crystals. It is more expensive than table salt. It is used in chocolate and caramel products.

Flake salt 

Flake salt is similar to table salt but is flakier in shape. The flakes are basically the same thing as table salt, but manufacturing changes it into flakes. It can be added to food and desserts.

Himalayan pink salt

The iron oxide in it gives it a pink color. It is much more expensive than regular salt. Yet it contains the sodium chloride table salt. 

Andean Pink Salt

It originates from the springs of the Andean mountains of Peru and Bolivia. Even more expensive than pink Himalayan salt.

Fleur De Sel

The most expensive salt among all of the other salts because it is handpicked across America and Europe. It is only sprayed on top of desserts and food. 

Sel Gris, Celtic Gray Sea Salt

It is hand-picked and crunchy in taste. Best sprayed on seafood and meat because of the coarse grain.

Alaea Salt

Alaea is the Hawaiian red salt. It is red because it is mixed with volcanic clay. It has a low sodium content and is pricey.

Kala Namak

 It is the Himalayan black salt from the mountains of Pakistan. It has a similar taste to an egg, some substitute eggs for it actually.

Cyprus Black Flake Salt

Made from the evaporated Mediterranean sea The activated charcoal gives it its black color. The unique pyramid shape is what makes them special and very pricey.

Smoked salt

As the name states, it has a wood flavor. It can add a smokey flavor to your dishes.

Curing Salt

Large quantities could be toxic, it is used to increase the shelf life of meat and remove moisture. 

Pickling Salt

Pickling salt is used to add to pickles and is very affordable.

What do low levels of sodium cause?

Hyponatremia is a low sodium content in the body. Sodium regulates the water in the body that is secreted. It can cause a range of symptoms:

  • Nausea
  • Vomiting
  • Headache
  • Confusion
  • Loss of energy
  • Drowsiness
  •  Fatigue
  • Restlessness
  • Irritability
  • Muscle weakness
  • Spasms
  •  Cramps

What is the role of sodium in the body?

Sodium is an important electrolyte in the body. It has an essential role in the nerves and muscles.

  • It balances water and minerals in the body.
  • Responsible for contracting and relaxing muscles.
  • Conducts nerve impulses.


In this article, we discussed and answered the question “Can I eat salt on keto?”.  I  also included the amount of salt needed per day for an adult. I  showed some types of salt there are with their uses. I  added what happens when sodium levels are low and the role of sodium in the body.


14 Different Types of Salt, How to Use each, and Substitutions (

Hyponatremia – Symptoms and causes – Mayo Clinic

Salt and Sodium | The Nutrition Source | Harvard T.H. Chan School of Public Health