Salt Substitutes

by Dr. David Williams
Filed Under: Recipes, Substitutions and Tips
Last Reviewed 02/06/2014

Learn how to add flavor to your meals without sacrificing your health

In a taste test at the University of California at Berkeley, volunteers reported that low-salt tomato juice spiked with real lemon juice "fools the taste receptors in the brain, adding a zest that makes you think of salt."

Real lemon juice can be used as a salt substitute in several things, such as soups, fish, vegetable juices, and chicken dishes. You can also use a variety of spices to decrease the need for salt. Good spices to try include:

  • Ginger
  • Cayenne pepper
  • Chili powder
  • Fresh herbs

Other salt substitute options:

  • Fresh herbs
  • Wine

Angostura Bitters, curry powder, and dill weed will add flavor to foods that may otherwise seem "flat." Wine is great in chicken dishes, lemon juice perks up vegetables, fish, and turkey; fresh parsley, garlic, and oregano add zest to stews and other combination dishes.

Reducing your salt intake may be challenging at first. Soon, however, you will find that your need for the taste of salt will gradually diminish.

See more substitutions and cooking tips or browse all recipes.

Related Articles & Categories
Enjoy What You've Just Read?

Get it delivered to your inbox! Signup for E-News and you'll get great content like you've just read along with other great tips and guides from Dr. Williams!