Light or Low-Sodium Salt
- What is it? A mix of regular salt (sodium chloride) and potassium chloride.
- Pros: Closest to real salt in taste and appearance; works well on rice and eggs.
- Cons: Slightly bitter on popcorn; high sodium levels still require moderation.
- Best For: General use with a familiar taste.
- Try: Morton Lite Salt (1,160 mg sodium/teaspoon).

MSG (Monosodium Glutamate)
- What is it? Sodium combined with glutamate for a savory, umami flavor.
- Pros: Enhances flavors with less sodium; great on popcorn.
- Cons: Can add a metallic note to eggs and rice; some find shaking the container tricky.
- Best For: Savory dishes and popcorn.
- Try: Ac’cent (480 mg sodium/teaspoon).

Nutritional Yeast
- What is it? Deactivated yeast with a nutty, cheesy flavor.
- Pros: Adds a cheesy, umami taste; preferred in eggs.
- Cons: Not salty; a slight yeasty flavor.
- Best For: Popcorn, eggs, salads, and soups.
- Try: Bob’s Red Mill Nutritional Yeast (2 mg sodium/teaspoon).

Potassium Chloride
- What is it? A salt substitute with no sodium but a salty taste.
- Pros: Provides potassium for heart health.
- Cons: Bitter and metallic aftertaste; not pleasant in most dishes.
- Best For: Only if sodium-free saltiness is essential.
- Try: Nu Salt (0 mg sodium/teaspoon).

Liquid Aminos
- What is it? A liquid seasoning made from soybeans or coconut sap.
- Pros: Brothy, umami flavor; good as a soy sauce substitute.
- Cons: High sodium for soy-based versions; not as salty as salt.
- Best For: Marinades, soups, and as a soy sauce alternative.
- Try: Bragg Liquid Aminos (310 mg sodium/teaspoon).

Seaweed Flakes
- What is it? Dried sea vegetables for a briny flavor.
- Pros: Nutrient-rich with minimal sodium; delivers iodine.
- Cons: Overwhelming fishy taste; not much saltiness.
- Best For: Sushi-like flavor enhancements.
- Try: Maine Coast Sea Seasonings Kelp Granules (115 mg sodium/teaspoon).

To Sum Up

• Closest to Real Salt: Light or low-sodium salt.
• Best for Umami Flavor: MSG or nutritional yeast.
• For Minimal Sodium: Seaweed flakes (with a briny twist).
  Each substitute has unique strengths depending on the dish and sodium needs!

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