You probably don’t think twice when you reach for the salt shaker. It’s the easiest way to add flavor to almost anything, from scrambled eggs to roasted vegetables. But what if you could get that same savory punch while also adding a load of vitamins, minerals, and antioxidants to your plate? That’s where seaweed comes in. This humble ocean vegetable is one of the most underrated superfoods sitting in your pantry right now, and making the simple swap from table salt to seaweed can change the way you cook and eat in ways you never expected.

Seaweed isn’t just for sushi rolls and miso soup anymore. Varieties like kelp, dulse, nori, and wakame are becoming staples in American kitchens, and for good reason. When you use seaweed as a salt substitute, you’re not just cutting back on sodium chloride. You’re adding a naturally salty, umami-rich flavor that comes packed with iodine, calcium, iron, magnesium, and even B vitamins. Iodine alone is a big deal because many American adults don’t get enough of it from regular salt, especially if they’ve shifted toward sea salt or kosher salt, which often lack this essential nutrient. Seaweed gives you that iodine boost without the heavy sodium load, making it a smarter choice for your heart and your thyroid.

The beauty of using seaweed as a swap is that it’s incredibly versatile. You don’t need to toss your salt shaker entirely or learn a whole new cuisine. Start small. Try crumbling a sheet of toasted nori over a bowl of buttered popcorn or a baked potato. The salty, slightly smoky flavor will satisfy that craving immediately. Or grind up dried dulse flakes in a spice grinder and keep them in a small jar next to your stove. Sprinkle that onto eggs, avocados, roasted chicken, or even a fresh salad. Dulse has a bacon-like savoriness that makes it a favorite among plant-based eaters, but even dedicated meat lovers will be surprised by how much depth it adds to their everyday dishes.

Another easy swap is using kelp granules as a direct salt replacement. You can find kelp granules in the seasoning aisle or online, and they look almost exactly like coarse sea salt. Use them in marinades, dry rubs, soups, and sauces. When you’re making a pot of chili or a pan of sautéed greens, toss in a teaspoon of kelp granules instead of salt. You’ll get that briny kick, but you’ll also be adding a gentle ocean flavor that makes everything taste more complex. If you’re worried about it tasting too fishy, don’t be. The right amount just enhances the natural taste of your food, much like a dash of fish sauce does in Southeast Asian cooking, but without the fish.

For American adults who are used to convenience, the swap doesn’t get much easier than using seaweed snacks. Those little roasted nori sheets that you can buy in packs are perfect for crumbling over everything from ramen to mac and cheese. They’re already seasoned and ready to go. Keep a few packs in your desk drawer or car console for when you need a quick, satisfying crunch. Instead of reaching for a bag of chips, try a handful of nori snacks. You’ll get electrolytes, fiber, and a satisfying saltiness that beats any processed snack.

Beyond just replacing salt, seaweed works beautifully as a whole-food flavor booster. You can add a strip of kombu to a pot of beans or rice while they cook. This is a traditional trick in many cultures that not only adds minerals to your meal but also helps make beans more digestible and rice fluffier. After cooking, just remove the strip and discard it. You won’t even taste it, but your body will thank you for the extra nutrients and the lower sodium overall.

If you’re a fan of seasoning blends, try making your own seaweed-based mix. Combine ground dulse, toasted sesame seeds, garlic powder, onion powder, and a pinch of black pepper. Store that in an airtight jar and use it everywhere you’d normally use seasoned salt. Sprinkle it on grilled corn, use it as a rub for pork chops, or shake it into your morning eggs. This DIY approach lets you control the ingredients and avoids the anti-caking agents and additives found in many commercial seasoning salts.

Making the switch from salt to seaweed doesn’t mean you have to give up flavor. In fact, you’ll be gaining more of it. Seaweed adds a layer of savoriness that plain salt can’t match. It’s the reason a simple bowl of broth tastes so comforting and deep when it includes a strip of kelp. And because seaweed is a whole food, it brings a host of benefits that isolated sodium chloride simply cannot.

So next time you’re about to sprinkle salt on your dinner, pause for a second. Consider grabbing a piece of nori or a pinch of kelp granules instead. Your taste buds might take a moment to adjust, but soon you’ll wonder how you ever cooked without it. This one small swap is an easy, effective way to incorporate more greens and superfoods into your daily life without overhauling your entire diet. You just keep cooking the foods you love, but with a sea-based secret that makes them better for you in every single bite.