Group · Condiments & sauces
Table salt
Table salt is one of the most universal condiments in our kitchens. Made up essentially of sodium chloride, it comes in several forms: fine salt, coarse salt, refined salt with added iodine or fluoride. Its main function is to season and bring out the flavour of dishes, but it is also used to preserve food. In terms of nutrition facts, salt provides no calories, protein, carbohydrate or fat: 0 kcal per 100 g. Even so, its high sodium content means it should be eaten in moderation. Used in the right amount, it has its place in a balanced diet and adds flavour to preparations that can sometimes be bland.
Macronutrient breakdown
Nutrition data unavailable.
Nutrition table per 100 g
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Manganese0,1 mg5 %
- Copper0,03 mg3 %
- Iron0,33 mg2 %
- Selenium1,1 µg2 %
- Calcium13,3 mg2 %
- Iodine1,8 µg1 %
- Zinc0,1 mg1 %
- Potassium16,9 mg1 %
See the last nutrient
- Magnesium3,15 mg1 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
While table salt has no calories, its nutritional value is limited: we eat it above all for the taste. The real issue is its sodium content. Official recommendations advise not exceeding about 5 g of salt a day, which is less than a teaspoon. Yet a large part of the salt we eat is so-called hidden salt, found in bread, cured meats, cheese and ready meals.
How to use salt sensibly:
- Taste before you salt: this simple habit prevents automatic over-salting.
- Use herbs, spices, lemon juice or vinegar to liven up your dishes without too much sodium.
- Use coarse salt to cook vegetables or pasta, then drain: some of the salt stays in the cooking water.
- Be wary of condiments that are already salty, such as soy sauce or stock: they quickly add to your total intake.
Varieties and culinary uses: there is fine salt (ideal for table seasoning and baking), coarse salt (cooking, brines, salt crusts), fleur de sel (a crunchy finishing touch) and iodised or fluoridated salts, fortified to make up for certain intakes. Salt is also used in preservation, as with gherkins or capers, where the brine plays a key role. You will find other seasonings in the condiments and sauces family.
Tip for active people: during long efforts or in very hot weather, sweating causes a loss of sodium. A sensible intake of salt, through a sports drink or a lightly salted snack, can help maintain fluid and mineral balance and limit cramps. There is no need to oversalt, though: the key remains good, regular hydration. To plan your eating around training, look into fitness nutrition.
Weight control and health: salt has no direct impact on calories, but an excess encourages water retention and often makes you want to drink sugary drinks or snack on salty foods. To stay in control, the best approach is to season in moderation and cook at home, in the spirit of a balanced diet plan. Salt is an ally of flavour when used with judgement.
