Is Iodized Salt Keto?

The Ingredient Breakdown

When analyzing a product for the ketogenic diet, we look beyond the nutrition label and go straight to the ingredient list. The keto diet requires minimizing carbohydrates and sugars to maintain a state of ketosis. Even trace amounts of sugar can be problematic for those who are highly sensitive or strictly adhering to the diet.

The specific ingredients in this Iodized Salt are: SALT, DEXTROSE, POTASSIUM IODIDE, SODIUM BICARBONATE, and YELLOW PRUSSIATE OF SODA.

The primary culprit here is Dextrose. Dextrose is a form of sugar derived from corn. Manufacturers add it to iodized salt to stabilize the potassium iodide, preventing it from breaking down or oxidizing. While it is present in a very small amount (often less than 0.1% by weight), purists on the keto diet avoid added sugars entirely. Additionally, Sodium Bicarbonate (baking soda) is added, likely for flow control, but it contributes to the non-salt content of the product.

Nutritional Value

From a macronutrient perspective, salt contains zero calories, zero fat, and zero protein. However, the addition of Dextrose introduces a carbohydrate source. On a standard nutrition label, the amount of dextrose is often so low that it is rounded down to 0g of carbohydrates per serving. This is known as a 'hidden carb' source.

For a standard ketogenic diet (typically under 20g net carbs per day), a pinch of this salt will likely not kick you out of ketosis. However, if you use salt liberally on every meal, or if you are following a strict 'dirty keto' or 'clean keto' protocol, the cumulative effect of consuming added sugars is undesirable. The product is virtually calorie-free, but the presence of sugar makes it less 'clean' than pure sea salt or Himalayan pink salt.