- Adding a small pinch of salt can make smoothies taste sweeter and more flavorful by reducing bitterness.
- Start with just ⅛ teaspoon of salt in an 8- to 12-ounce smoothie to avoid overseasoning.
- People with high blood pressure or with heart or kidney issues should check with a doctor before adding salt.
I didn’t make a single smoothie when I was in culinary school. The blenders were reserved for dressings, sauces and soups. What I did learn about, though, was flavor—specifically how to build it and bring it out of food. My chef instructors advised me and my classmates to taste what we made along the way and to never serve anything we hadn’t seasoned or tried first ourselves. So even though we never made any smoothies, I learned that adding just a bit of salt can make my glass of blended ice, fruit, yogurt and nut butter taste amazing. It’s a tip that’s worth a try!
Why Salt in Your Smoothie?
There’s a reason chefs keep a pinch bowl of salt nearby when they’re cooking. Salt brings out and enhances the flavor of food. It can even reduce the bitter compounds that are naturally present in some foods, making them more palatable and enjoyable. Used properly, salt can completely transform any dish, even a cold one.
Cold and chilled foods can taste bland if they’re not seasoned properly. That’s because our mouths perceive flavor best when food is between 68 and 86 degrees F. In order to combat the chill, you need to heighten flavor. This can be accomplished by adding sugar, acid or—you guessed it—salt to the food. So a bit of salt added to your cold smoothie is a simple way to enhance its naturally delicious flavor.
How to Add Salt to Your Smoothie
The thing about salt is that once it’s in something, it’s impossible to remove it. Because of that, I recommend that you start small when it comes to adding it to your smoothie. Many smoothie recipes make an 8- or 12-ounce serving, and I’ve found that ⅛ of a teaspoon (of any kind of salt) is a good place to start. In fact, I almost never find it needs more than that. If the flavors are still dull, consider adding 1/16 teaspoon more (just fill your ⅛ teaspoon measure halfway, eye-balling here is fine) and give it a taste. I suggest not going too far beyond that, considering that ¼ teaspoon of salt is 600 milligrams of sodium and it’s best to consume less than 2,300 milligrams per day, according to the Dietary Guidelines for Americans.
Who Shouldn’t Add Salt to Their Smoothie?
Many of us consume plenty of salt thanks to its presence in a variety of packaged foods. That being said, a little bit of added salt in your smoothie isn’t as much of a concern as the bowl of canned soup or ham sandwich you had at lunch. If you’re a healthy person, generally speaking, there shouldn’t be much harm in adding a bit of salt to your smoothie—especially considering it might replace toast, eggs, cereal or other foods that also contain sodium. If you have heart disease, high blood pressure, kidney disease or other health issues where salt and liquids are often limited, then speak with your health care team first.
Our Expert Take
If you want to enhance the flavor of your next smoothie, consider adding a bit of salt. Start with ⅛ teaspoon in an 8- to 12-ounce smoothie for best results. If you’re generally of good health, give this tip a try, but if you’re watching your sodium or have any health concerns, consult your health care team first.
