The Surprising Truth About Seasonings and Calories
Many people on a calorie-conscious diet assume that all herbs, spices, and seasonings are a free pass to add flavor without guilt. After all, a dash of cinnamon or a sprinkle of garlic powder can't possibly add enough calories to matter, right? The reality is a little more nuanced. While many seasonings have a negligible caloric impact, others can add up, especially when used in larger quantities or when they are part of a pre-made blend with hidden ingredients.
Where do calories in seasonings come from?
Seasonings can be broadly divided into three categories based on their caloric impact: naturally calorie-free, low-calorie, and those with hidden calories. Salt is a mineral (sodium chloride) and, like water, contains no calories because it provides no energy to the body. However, the vast majority of herbs and spices are derived from plants, seeds, and roots, which contain carbohydrates, proteins, and fats—all sources of calories. While a single teaspoon of a dried herb like oregano may only contain 3 calories, these small amounts can become significant if you are using several tablespoons in a dish or using them in a very large quantity.
The danger of packaged blends
One of the biggest pitfalls for calorie counters is the convenience of pre-mixed seasoning blends. These can often contain more than just herbs and spices. To improve flavor, texture, or shelf life, manufacturers may add ingredients like sugar, flour, or vegetable oils that can quickly inflate the calorie count without you realizing it. Some taco seasonings, for example, can have up to 30 calories per two-tablespoon serving due to these hidden additives.
To avoid this, it is best to make your own seasoning blends from scratch using pure herbs and spices. This not only gives you full control over the ingredients and sodium content but can also be more flavorful. For instance, a simple homemade Italian seasoning with dried basil, oregano, thyme, and rosemary will be practically calorie-free, whereas a store-bought version might contain dextrose (sugar) or other high-calorie fillers.
Low-calorie herbs and spices to enjoy
Most dried herbs and spices are so low in calories per typical serving size that they are not worth meticulously tracking for most people. These can be used generously to boost flavor in your meals, helping you reduce your reliance on higher-calorie sauces and condiments. Some excellent examples include:
- Dried Basil: Just 1-2 calories per teaspoon.
- Parsley: A mere 1 calorie per teaspoon.
- Cinnamon: A teaspoon contains about 6 calories.
- Garlic Powder: Roughly 10 calories per tablespoon, a typical amount is far less.
- Paprika: Approximately 6 calories per teaspoon.
When to be mindful of calories
While most herbs and spices are low-calorie, some derived from seeds or nuts contain a higher caloric density due to their fat content. A spoonful of these can add up more quickly, so it is wise to be more mindful of portion sizes if you are strictly counting calories.
Comparison of Seasoning Calorie Content
| Seasoning | Typical Portion | Approximate Calories | Key Macronutrient Source | Calorie Density |
|---|---|---|---|---|
| Table Salt | 1 tsp | 0 | Mineral | Negligible |
| Dried Parsley | 1 tsp | ~1 | Carbohydrates | Very Low |
| Cumin Seed | 1 tbsp | ~23 | Fats/Carbohydrates | High |
| Poppy Seed | 1 tbsp | ~42 | Fats | Very High |
| Onion Powder | 1 tbsp | ~10 | Carbohydrates | Medium |
| Pre-made Taco Mix | 2 tbsp | ~18-30 | Sugar/Flour/Additives | Varies/High |
Conclusion: The bottom line for calorie counters
The notion that all seasonings are calorie-free is a myth, but it's a manageable one. For the majority of common dried herbs and spices used in typical quantities, the calorie count is so low that it is virtually insignificant to your overall daily intake. However, for those meticulously tracking every calorie, particularly athletes or individuals on strict diets, it is worth noting that calories do exist, especially in seed-based spices. The real concern, however, lies in packaged seasoning blends, where hidden sugars, flours, and oils can contribute a surprising number of extra calories. The best strategy is to season your food generously with pure, single-ingredient herbs and spices to maximize flavor while keeping calorie intake low. Always check the nutrition label on pre-made blends to be aware of what you're really adding to your food. The USDA FoodData Central database is an excellent resource for looking up the nutritional information of specific herbs and spices.
