Yes, salt is not only OK on the carnivore diet but absolutely essential. Salt is the one seasoning that every version of the carnivore diet includes without exception, from the strictest Lion Diet to the most relaxed animal-based approach. Adequate salt intake is critical for electrolyte balance, muscle function, nerve signaling, and avoiding the common side effects of the carnivore transition.
Why Is Salt So Important on the Carnivore Diet?
When you eliminate carbohydrates on the carnivore diet, your insulin levels drop significantly. Lower insulin signals your kidneys to excrete more sodium and water. This is why many people experience rapid weight loss in the first week of carnivore, most of which is water weight.
The sodium excretion creates an increased need for salt that most people dramatically underestimate. If you are coming from a standard diet where you were told to limit salt, you may instinctively under-season your food. On the carnivore diet, this is a recipe for feeling terrible.
Common symptoms of inadequate salt intake include persistent headaches especially in the first two weeks, dizziness when standing up quickly, muscle cramps particularly at night, fatigue and low energy, brain fog and difficulty concentrating, heart palpitations, and nausea.
These symptoms are often collectively called the “carnivore flu” or “keto flu,” and in most cases they can be resolved simply by eating more salt.
How Much Salt Do You Actually Need?
Most carnivore diet practitioners and coaches recommend 4 to 6 grams of sodium per day, which equals roughly 10 to 15 grams of salt (about 2 to 3 teaspoons). This is substantially more than the standard dietary guideline of 2.3 grams of sodium that is intended for people eating a high-carbohydrate diet.
During the initial transition period (first 2 to 4 weeks), your sodium needs may be even higher as your body adapts to the new metabolic state. Some practitioners consume up to 4 teaspoons of salt per day during this phase.
The best approach is to salt your food generously and pay attention to how you feel. If you experience any of the symptoms listed above, increase your salt intake. Most people find that they naturally settle into an appropriate level after a few weeks of listening to their body.
If you are very active, sweat heavily, or live in a hot climate, your sodium needs will be on the higher end. Athletes on the carnivore diet may need significantly more salt than sedentary individuals.
What Type of Salt Is Best for Carnivore?
All salt provides sodium, which is the essential nutrient. However, different types of salt offer varying levels of trace minerals and flavors.
Redmond Real Salt: Mined from an ancient seabed in Utah, this salt contains over 60 trace minerals including iodine, calcium, and potassium. It is one of the most popular choices among carnivore dieters.
Celtic Sea Salt: Harvested from coastal regions of France, this salt is naturally moist and contains a broad spectrum of minerals. Its slightly gray color indicates mineral content.
Himalayan Pink Salt: Mined from the Khewra Salt Mine in Pakistan. The pink color comes from trace minerals including iron. It is widely available and affordable.
Kosher Salt: A coarse-grained salt that is excellent for seasoning meat. It contains no added iodine or anti-caking agents in most brands (Diamond Crystal). However, it lacks the trace minerals of the options above.
Table Salt: Heavily processed with anti-caking agents and sometimes dextrose (sugar). While it provides sodium, it is the least preferred option on the carnivore diet.
Flaky Finishing Salts (Maldon, fleur de sel): Excellent for adding texture and a final burst of flavor to cooked meat. These are a luxury rather than a necessity but can make carnivore meals more enjoyable.
How Should You Salt Your Meat?
Proper salting technique makes a meaningful difference in the quality of your carnivore meals.
Before cooking: Salt your steak generously on both sides at least 40 minutes before cooking, or immediately before. The 40-minute window allows the salt to draw out moisture, dissolve, and then be reabsorbed into the meat, resulting in better seasoning throughout. Avoid the 5 to 30 minute range, as the salt draws out moisture without time for reabsorption, leaving the surface wet.
Dry brining: For the best results, salt your meat heavily the night before and leave it uncovered in the refrigerator. This seasons the meat deeply, dries the surface for a better sear, and concentrates the flavor.
During cooking: If making ground beef, add salt while cooking. For eggs, salt them right before or after cooking.
Finishing: Always taste your meat after cooking and add more salt if needed. A sprinkle of flaky salt on a finished steak adds both flavor and textural contrast.
Salt and Other Electrolytes
Salt is the primary electrolyte concern on the carnivore diet, but it does not work in isolation. Sodium works alongside potassium, magnesium, and calcium to maintain proper electrolyte balance.
Potassium: Meat is a good source of potassium, so most carnivore dieters get adequate amounts from their food. A pound of beef provides roughly 1,500 milligrams of potassium.
Magnesium: Some carnivore dieters supplement with magnesium, particularly magnesium glycinate, which is well-absorbed and supports sleep quality. Meat provides some magnesium, but it may not be enough for everyone.
Calcium: Bone broth is an excellent source of calcium on the carnivore diet. If you are not consuming dairy products like cheese, bone broth becomes even more important.
Drinking bone broth daily is one of the best ways to supplement your electrolytes naturally alongside generous salt use.
Common Salt Mistakes on the Carnivore Diet
Not using enough. This is by far the most common mistake. If you feel lousy during the first few weeks of carnivore, try doubling your salt intake before changing anything else.
Fearing salt. Decades of public health messaging about limiting sodium were based on studies of people eating high-carbohydrate diets. On a very low carbohydrate diet like carnivore, your sodium needs are fundamentally different.
Not adjusting for activity. If you exercise intensely or work outdoors in heat, your salt needs increase significantly. Add an extra teaspoon or two on active days.
Relying on salt alone for electrolytes. While salt is the most critical electrolyte, do not neglect potassium and magnesium. Eat a variety of meats and consider bone broth to cover your bases.
Can You Use Salted Butter Instead of Adding Salt?
Salted butter is a convenient way to get both fat and salt in one food. A tablespoon of salted butter contains about 90 milligrams of sodium. While this contributes to your daily intake, it is not enough on its own. You still need to salt your meat and potentially supplement with additional salt throughout the day.
For a comprehensive overview of all approved foods on the carnivore diet, visit our carnivore diet food list. Understanding salt and electrolyte needs is foundational to succeeding on the carnivore diet, so do not underestimate its importance. You may also want to learn about spices to understand which other seasonings are permitted.