Salt in Keto Diet

Why Is Salt Essential in the Keto Diet?

Many beginners start doing keto without understanding the right amount of required food and ingredients we have to add to the diet. Keto diet or controlling carb diets can be beneficial if we follow the instructions carefully and eat measured food according to our BMI. Salt intake is increased in the ketogenic diet plan because our metabolism starts burning fat. While burning the fats, the amount of sodium is increased and thus we require more salt in our diet. Most of the packaged products with high sodium content are excluded from the ketogenic diet so the amount of sodium chloride is automatically reduced and that results in unwelcomed side effects.

So, what salt to add and what should be the amount of ketogenic diet salt? Let’s discuss it further.

Pink Himalayan salt is a great substitute in keto. Why? Because it has most of the trace minerals including trace amounts of potassium, calcium, magnesium, sodium, and other minerals and vitamins that sum up to a total of 84 in numbers. 

Pink Himalayan salt keto water also known as sole water is an electrolyte drink. It is needed to control the electrolyte imbalances a body experiences when the minerals like sodium, calcium, magnesium, and potassium levels go down than the required amount. The depletion of these minerals may result in muscle cramps, keto flu, and diarrhea to name a few. So, stay hydrated and increase the amount of salt and minerals in other natural forms to continue your keto diet or weight loss journey without compromising your health.

How Much Pink Himalayan Salt Per Day on Keto?

A ketogenic diet needs some extra amount of sodium to counter any deficiency. Specialists suggest taking two to four grams of sodium a day. The regular diets required a minimum of 2.3 grams of sodium a day.  

Great Keto Diet Salt

Sea salt

The sea salt comes from the evaporation of water by the sun. This salt has bigger crystals and is saltier than the regular table salt. The bigger crystals mean more minerals. This salt does not require much processing which results in retaining most of its minerals including potassium, iron, and calcium.


Potassium in the sea salt helps to balance the electrolytes and relaxes the arteries while supplying the minerals in the body. Sea salt may promote digestion and boosts the immune system.

Himalayan Pink Salt

The naturally filled minerals in the Himalayan salt make it preferable for those doing keto as it is less refined than regular table salt. Pink salt is mined from the Khewra salt mine in the region of Punjab, Pakistan. It is some 300 kilometers to the south of the huge mountains of Himalayas. The Himalayan salt contains the highest mineral content which makes the claims noticeable that this is the most beneficial salt. This salt has all the essential nutrients required for functioning a normal body.


This salt helps to balance the pH level and regulates the blood sugar level of the body. Himalayan salt can also be effective in improving respiratory diseases and may reduce the signs of aging.

Sea salt vs Himalayan salt keto

Himalayan pink salt contains most of the mineral content needed by the body, therefore, claimed to be the best for keto by many. But it is not backed by any research and sea salt is also an amazing substitute for regular table salt and full of nutrients. Either of the choices, just remember to pick the finest quality of the salt to have the maximum benefits.


This article is just to provide information about the keto diet and the benefits of salt in keto. Always consult a dietician before starting any diet plan and consult with your doctor for health-related advice and medical conditions.