Flavour & Umami

8 Reasons To Use Seaweed as a Salt Substitute and Garnish

8 Reasons To Use Seaweed as a Salt Substitute and Garnish

Many ask us, ‘Can I use seaweed as a salt substitute? The answer is a resounding yes! We think seaweed is the new salt! Read on to discover the 8 compelling reasons to back up our views!

8 reasons to use seaweed as a salt substitute or garnish

An increasing body of evidence links eating a little seaweed regularly to multiple health benefits – including reduced inflammation, improved digestion and sleep, reduced blood pressure and more health benefits. Many commercial seasonings are laden with excess salt and or sugar. Swap regular table salt for seaweed for these reasons, and enrich your life beyond the simplicity of sodium chloride!

      1. Sea vegetables are whole foods unlike salt, which is usually highly processed. Seaweeds contain fibre, a wide range of vitamins and nutrients required to support main body functions. Experts agree that nutrients are most potent and often better absorbed when they come from whole food. Whole foods, like seaweed, contain hundreds of other benefits, such as antioxidants, carotenoids, flavonoids and minerals, which are not present in simple table salts.
      2. Seaweeds contain lower amounts of sodium chloride and higher amounts of potassium salts, so they can positively impact lowering blood pressure. Potassium is an essential mineral for balancing blood pressure, and it is not present in table salts as in seaweeds.
      3. All seaweeds offer a good source of iodine essential for optimal health. Again, iodine is lacking in processed table salts. Many salt products have been chemically iodised to fortify them. Brown seaweeds especially, such as kombu, kelp or wakame, offer unparalleled sources of iodine. This iodine is naturally and readily available from the ocean, so there is no need to consume chemically iodised table salt ever again! If you struggle with thyroid-related problems, simply swapping your table salt for a kelp salt can make a difference!
      4. Sea vegetables offer a range of dense minerals besides potassium and sodium – e.g. magnesium and selenium. Many of these minerals are absent in salts originating from the land (e.g. rock or Himalayan salts).
      5. Seaweeds are known to offer a fantastic range of umami flavours to meals – each species has its unique flavour profile. Experiment with the seaweed rainbow of brown, green and red seaweeds~ try furikake or the power of three seaweed flakes.
      6. Seaweeds offer great value for money! A sprinkle of seaweed goes a long way due to its nutrient density. Use seaweed seasonings like you may use common herbs such as thyme, oregano, and parsley.
      7. Seaweed has a long life in your pantry if stored correctly – due to the abundance of mineral salts and the deficient water activity of dried seaweed, they will last a long time; if stored in air-tight containers, they are protected from light.


    Seaweeds are carbon-negative eco-engineers – arguably the plant-based food of our future due to their excellent environmental credentials!

    Try these easy seaweed inspired swops to introduce new flavours and more nutrients to everyday meals.

    Replace these

    With these seaweed-based alternatives



    Salt/Plain Sea Salt

    Seaweed Salt, Kelp Salt, Kelp seasoning, Kelp powder, Power of Three flakes

    Increased minerals

    Increased umami flavour

    Increase visual appeal

    Chemical stocks

    Soak a Kombu leaf or strip in your stock water

    Deeper umami flavour

    Increased nutrients

    Garlic /Chilli

    Garlic Kelp seasoning

    Chilli Kelp seasoning

    More nutrients


    Deeper umami flavours


    Kelp powder

    Kelp seasoning (particularly Garlic Kelp seasoning)

    Seaweed & Sesame Seasoning

    Chemical free flavours

    Umami richness

    Mineral richmess

    Parsley / Pepper

    Sea Lettuce*, 

    Kelp powder, 

    Dulse flakes**

    Increased minerals

    Deeper umami flavours

    Increased visual appeal



    Nori Flakes

    Plant based alternative to Anchovy

    Increased nutrients

    Dramatic colour and texture

    Liquid Smoke/ Hickory

    Manuka Smoked Atlantic Dulse Flakes, Manuka Smoked Salt

    Chemical free seasoning

    Increased minerals

    Strong visual appeal

    Unique flavours

    * a delicate, sorrel like flavour

    ** known as the vegan bacon

    Disclaimer: This material is provided for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. This information may not include the very latest research. We encourage you to do your own research and discuss your findings with a qualified health practitioner who can help you validate the outcomes in the context of your specific & individual health situation.

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    Everyday with Seaweed