Should you add salt to your carnivore diet?

Salt is one of the most debated topics among people who eat a carnivore diet. Some swear by generous pinches of salt on every meal; others argue that a truly ancestral approach needs no added salt at all. This guide looks at both sides, how modern meat differs from what our ancestors ate, and how to choose and use salt in a meat-based kitchen.

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The great salt divide in carnivore circles

The carnivore community remains split on salt, and the division has historical roots. Early carnivore figures such as Vilhjalmur Stefansson, who documented the Inuit diet, and Owsley “The Bear” Stanley, who followed zero-carb eating for decades, reportedly used little to no added salt. They believed that fresh meat, organs and blood supplied the sodium they needed.

Many modern carnivore advocates take a different view and salt their food generously, particularly when they first change the way they eat. Official dietary guidelines set their own recommended limits for sodium, and some writers argue those limits do not suit everyone. We don’t take sides in that debate here; if you have been advised to watch your salt intake, follow that advice.

The case for adding salt

• Personal preference: many people simply feel they do better with more salt when eating mostly meat.
• Sweat and climate: active people and those working in hot weather lose sodium in sweat, and often choose to salt their food more.
• Taste: salt makes meat more enjoyable, which helps many people stick with a simple way of eating.

The case against added salt

• Ancestral eating: our ancestors did not have refined salt, yet ate meat-based diets.
• Whole-animal eating: fresh meat eaten with organs, marrow and blood contains naturally occurring sodium, and traditional carnivorous peoples ate these parts routinely.
• Experience over time: some long-term carnivores report that they prefer less salt after the first few months.

Modern meat is different

Today’s meat is usually drained of blood, aged, refrigerated and vacuum-sealed. Many people also skip organ meats, blood and bone marrow, the parts traditional diets relied on. That is one reason some modern carnivores choose to add salt while others focus on eating nose-to-tail.

Finding your own approach

• Look at what you eat: if you eat nose-to-tail, including organs and bone broth, you may choose to add less salt than someone eating mainly muscle meat.
• Consider your activity and climate: heavy sweating means more sodium lost.
• Change gradually: if you want to use more or less salt, adjust slowly and see how you feel.

Choosing a salt

• Unrefined salts such as Celtic sea salt or Redmond Real Salt contain naturally occurring trace minerals as well as sodium chloride.
• Additives: some people prefer salts without anti-caking agents or added iodine; check the ingredient list. Iodised salt is a common source of iodine, so consider your overall diet if you avoid it.
• Other salty foods: bone broth, fish sauce and naturally salty foods also add sodium.

Featured products:

• Redmond Real Salt - 284g
• Redmond Real Salt - Kosher - 454g
• Redmond Real Salt - 55g (Travel Size)

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Beyond sodium

• Potassium: heart, kidney and other organ meats, fish and shellfish all contain potassium.
• Magnesium: seafood, particularly oysters and other shellfish, contains magnesium.
• Calcium: bone-in fish, bone broth and, if you eat it, dairy.

If you want a measured amount of sodium, potassium and magnesium in a drink, see our Electrolytes collection.

Practical ways to use salt

• Season to taste at each meal; for thick steaks, salt 30–60 minutes before cooking.
• Sip salted bone broth between meals if you enjoy it.
• Keep a travel-size salt with you when eating out.

Your personal approach

There is no single right answer for everyone. Some people prefer minimal added salt, while others enjoy generous seasoning; both can fit within a carnivore way of eating. Use this guide as a starting point and follow any advice you have been given by your doctor.

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This article is general information about food and eating patterns. It is not medical advice. If you have a health condition, are pregnant or take medication, speak with your doctor before changing your diet or using supplements. Always read product labels and use only as directed.