Meat rubs are spice mixtures that are rubbed onto meat before cooking. Most commercial and homemade meat rubs contain salt as a primary ingredient. The salt flavors the meat and helps draw moisture out to give a nice caramelized crust when grilled or roasted.
Why do meat rubs contain salt?
There are a few main reasons why meat rubs typically contain salt:
- Salt enhances flavor – The salty taste of salt brings out the meaty, savory flavors of beef, pork, chicken, etc. It makes the spices in the rub taste more prominent.
- Salt tenderizes meat – Salt helps break down muscle fibers in meat, resulting in a tender texture.
- Salt draws out moisture – Moisture on the meat surface helps the spices stick. The salt then draws out more moisture which evaporates while cooking, leaving behind a flavorful crust.
So in short, salt makes meats juicier and more flavorful. Most meat rub recipes call for 1-3 teaspoons salt per 1-3 lbs of meat. Too much salt can make the meat overly salty and dry.
Popular types of meat rubs that contain salt
Here are some classic meat rubs that typically contain salt as a major ingredient:
Barbecue rub
Barbecue rubs are designed for grilling and smoking tough cuts of meat like brisket, ribs, and pulled pork. A basic barbecue rub contains salt, black pepper, paprika, garlic powder, and cayenne or chili powder.
Steak rub
Steak rubs are made to complement beef. They often contain salt, black pepper, garlic powder, onion powder, dry mustard, oregano, and red chili flakes.
Pork rub
Spice blends made for pork contain salt along with sweet spices like brown sugar, cinnamon, allspice, and ginger to complement the mild flavor of pork.
Poultry rub
For chicken or turkey, herbs like thyme, sage, and rosemary are commonly blended with salt, pepper, and spices like cumin, paprika, or curry powder.
Meat rub ingredients that add flavor without salt
While salt is a major player, there are plenty of salt-free ingredients used in meat rubs to add tons of flavor:
- Herbs – rosemary, thyme, oregano, basil, parsley
- Spices – chili powder, cumin, curry powder, garlic powder, onion powder
- Sweeteners – brown sugar, honey, maple syrup
- Citrus – lemon/lime zest, orange juice
- Soy sauce or Worchestshire sauce
- Coffee, vinegar, mustard
Combining herbs, spices, sweeteners, and acidic ingredients can make flavorful salt-free meat rubs. But small amounts of salt often take them to the next level in terms of enhancing flavor.
How to make your own salt-free meat rub
Here are some tips for making your own signature salt-free meat rub at home:
- Choose a blend of dried herbs and spices that complement the type of meat. Use the flavor combinations above for inspiration.
- Incorporate ingredients like garlic powder, onion powder, lemon zest, mustard powder, vinegar, etc. for extra punch.
- Use a sweetener like brown sugar, honey, or maple syrup, which caramelizes nicely on meats.
- Try a small amount of MSG (accent seasoning) which enhances umami flavor to make up for the lack of salt.
- For texture, add in crushed pepper flakes, sesame seeds, dried onion flakes, or ground coffee.
- Combine the ingredients well and store in an airtight container to preserve flavors.
- Rub it generously over meat at least 30 minutes before grilling or roasting.
With the right blend of flavors, you can certainly make tasty meat rubs without salt. But be prepared for the flavor not to pop quite as much as a salted rub.
How much salt do popular commercial meat rubs contain?
To compare, here is the nutrition information per 1 tsp serving for some popular pre-made meat rubs:
| Meat Rub Brand | Sodium (mg) |
|---|---|
| McCormick Grill Mates Steak Rub | 190mg |
| Badia Complete Seasoning | 370mg |
| Spice Islands Grillin’ Rub | 330mg |
| Johnsonville Blackened Cajun Seasoning | 360mg |
The recommended maximum daily sodium intake is 2300mg. So just 1 teaspoon of these commercial blends provides 8-16% of the daily recommended sodium!
Should you limit salt in meat rubs?
For most people, the small amounts of salt used in meat rubs are not a problem. But for those on a low-sodium diet for medical reasons, limiting salt is important.
Some tips for low-sodium meat rubs include:
- Use salt-free herb/spice blends and enhance with ingredients like lemon, mustard, chili powder.
- Substitute potassium chloride salt substitute (like NoSalt or Nu-Salt) for up to half the salt.
- Focus on flavorful herbs like rosemary, thyme, sage. Go light on spicy heat which needs salt to balance it out.
- Cook meats for shorter times over high heat to develop flavor instead of relying on a salty rub.
- Add fresh lemon/lime juice or salsa on cooked meat instead of a salty rub.
With smart use of ingredients and cooking techniques, you can still get fantastic flavor with minimal or no salt in meat rubs.
Conclusion
Most meat rubs contain at least some salt because it significantly enhances flavor and texture when meat is cooked. But by using an arsenal of herbs, spices, acids, sweeteners and umami flavors, it’s possible to make great-tasting low-sodium or salt-free meat rubs. A bit of trial and error may be needed to find the right salt-free spice combo that makes your taste buds sing.