Are seasonings unhealthy?

December 31, 2025 •

4 min read

According to the American Heart Association, 70% of the sodium consumed by Americans comes from processed and packaged foods, including many common seasoning blends. The healthfulness of seasonings is not a simple yes or no answer but depends heavily on their ingredients and how they are used.

Quick Summary

Seasonings range from incredibly healthy, natural herbs to highly processed blends loaded with salt, sugar, and artificial additives. The health impact depends on the ingredient list and quantity used.

Key Points

Not All Seasonings Are Equal: The healthiness of a seasoning depends on its ingredients; natural herbs and spices are generally healthy, while many packaged blends are not.
Beware of Hidden Sodium: Many pre-made seasoning blends are high in hidden sodium, which can contribute to high blood pressure and other heart-related issues.
Avoid Artificial Additives: Packaged mixes often contain MSG, artificial flavors, and preservatives that can be unhealthy, especially with frequent consumption.
Heavy Metal Concerns: A Consumer Reports study found that some spices can be contaminated with heavy metals like lead and cadmium, though levels vary by brand and spice type.
Choose Natural for Health Benefits: Natural herbs and spices are rich in antioxidants and anti-inflammatory compounds that support overall health.
Make Your Own Blends: Creating homemade spice mixes is the best way to control sodium and avoid unwanted additives, ensuring you know exactly what you're eating.

The Dual Nature of Seasonings

Just as not all snacks are created equal, the same holds true for seasonings. On one hand, you have natural herbs and spices—plant-based powerhouses of flavor, rich in antioxidants and health-boosting compounds. On the other, the supermarket aisles are filled with packaged seasoning blends, many of which contain surprising amounts of sodium, sugar, and artificial ingredients designed to enhance flavor and shelf life at a cost to your health. Navigating this culinary landscape requires a discerning eye and a commitment to understanding what you’re adding to your food. The health implications hinge on the specific type of seasoning, its ingredients, and the amount you consume.

The Dark Side of Packaged Seasoning Blends

While convenient, many store-bought spice mixes hide ingredients that can negatively impact your well-being. These issues often arise from a few key areas.

Hidden Sodium and Sugar

One of the biggest culprits in packaged seasoning is excessive sodium. Salt is a cheap and effective flavor enhancer, but many blends contain significantly more than needed. A single quarter-teaspoon of some mixes can contribute a considerable percentage of your daily recommended sodium intake. For individuals with high blood pressure, heart conditions, or kidney issues, this poses a serious risk. Similarly, some blends, particularly for grilling or barbecue, contain added sugars and high-fructose corn syrup, unnecessarily increasing caloric intake and contributing to metabolic concerns.

Artificial Additives and Preservatives

To prolong shelf life and ensure flavor consistency, manufacturers often add artificial ingredients. Common additives include MSG (monosodium glutamate), artificial flavors, and preservatives like sodium benzoate. While regulated, the long-term effects of consuming these chemicals are still under study, and some individuals report sensitivities. Certain artificial flavorings have even been banned by the FDA due to potential health risks.

Heavy Metal Contamination

Perhaps the most concerning issue is the risk of heavy metal contamination. A 2021 Consumer Reports study found that many dried herbs and spices contained detectable levels of lead, arsenic, and cadmium. These heavy metals can accumulate in the body over time, posing risks, especially for children. The contamination can stem from the soil, water, or processing equipment, regardless of whether the product is organic or conventionally grown. Some of the most frequently contaminated spices included thyme, oregano, and turmeric.

The Bright Side of Natural Herbs and Spices

On the other side of the spectrum, whole and single-ingredient herbs and spices offer immense health benefits.

Antioxidant and Anti-inflammatory Properties

Many spices are packed with powerful antioxidants, which protect your cells from damage caused by free radicals. Compounds like curcumin in turmeric have potent anti-inflammatory effects, potentially reducing the risk of chronic diseases. Ginger is known for its digestive and anti-nausea properties, while cinnamon can help regulate blood sugar levels.

Flavor Without the Guilt

Natural herbs and spices add complex, robust flavor to food without adding extra calories, fat, or sugar. They allow you to season meals healthily, encouraging a reduction in your reliance on salt. A pinch of chili powder adds a fiery kick, garlic powder provides a savory depth, and cumin offers an earthy warmth, all with minimal to no sodium.

A List of Healthy Seasoning Choices

Turmeric: A potent anti-inflammatory and antioxidant.
Ginger: Known for aiding digestion and reducing nausea.
Garlic Powder: Adds savory flavor and has heart-healthy properties.
Cinnamon: Helps regulate blood sugar.
Cumin: Rich in iron and antioxidants.
Oregano: A good source of antioxidants.
Black Pepper: Aids in metabolism and nutrient absorption.
Rosemary: Contains anti-inflammatory compounds.

Comparison: Healthy vs. Unhealthy Seasoning Choices


Aspect	Healthy Choice (Whole Herbs & Spices)	Unhealthy Choice (Many Packaged Blends)
Sodium	Minimal to none; you control the amount of salt added.	Often very high, with salt being a primary ingredient and cheap filler.
Additives	Typically none; the only ingredient is the herb or spice itself.	May contain MSG, artificial flavors, anti-caking agents, and preservatives.
Ingredients	Single, pure ingredient (e.g., ground cumin).	A mix of spices, salt, sugar, fillers, and chemical flavor enhancers.
Sourcing	Reputable brands often provide clear sourcing information.	Sourcing can be obscure; some products have been linked to heavy metal issues.
Health Impact	Rich in antioxidants, anti-inflammatory compounds, and nutrients.	Potential risks from high sodium, blood sugar spikes, and artificial chemical exposure.

How to Make Healthier Seasoning Choices

Improving your seasoning habits can significantly boost your overall health. Here are a few actionable steps:

Read the Label

Always check the ingredient list on packaged blends. If salt or sugar is listed as one of the first few ingredients, it’s best to avoid it. Look for “salt-free” or “no added sodium” alternatives.

Embrace DIY Blends

Create your own spice mixes at home using whole herbs and spices. This gives you complete control over the ingredients, allowing you to create custom flavors without unnecessary additives. Recipes for simple, salt-free blends are widely available.

Store Spices Properly

To maximize the flavor and health benefits of your spices, store them correctly. Keep them in airtight containers away from direct sunlight and heat. Spices lose potency over time, so check their aroma; if it’s weak, it’s time to replace them.

Conclusion

So, are seasonings unhealthy? The answer is nuanced, depending on the type and origin. Natural herbs and spices are a fantastic way to add flavor and nutritional value to your meals. Conversely, many pre-packaged blends, with their high levels of sodium, sugar, and artificial additives, can be detrimental to your health, especially when consumed regularly. By being mindful of ingredient labels, choosing single-ingredient spices, and even making your own custom blends, you can flavor your food deliciously without compromising your well-being. The choice lies in your hands, and with a little effort, you can transform your cooking into a healthier, more flavorful experience. For more information on reducing sodium intake, consult the American Heart Association guidelines on sodium.

Frequently Asked Questions

No, natural herbs and spices are not bad for you. In fact, many offer significant health benefits due to their high antioxidant and anti-inflammatory properties, providing flavor without extra calories or unhealthy additives.

Many packaged seasoning mixes use salt as a primary, inexpensive flavor enhancer and preservative. This can result in a disproportionately high sodium content, which is a concern for those managing blood pressure or heart health.

While regulatory bodies generally recognize MSG as safe, some individuals report sensitivity to it. It is an additive commonly used to boost savory flavor in processed blends, and those concerned can choose products without it.

Yes, creating homemade blends from whole or single-ingredient herbs and spices is the best way to control all ingredients, especially sodium. This ensures your seasonings are both flavorful and healthy.

Some studies, like one by Consumer Reports, have found detectable levels of heavy metals such as lead and cadmium in certain packaged spices. To minimize risk, choose organic and reputable brands that test for contaminants or grow your own.

Yes, dried herbs and spices lose flavor and potency over time. Storing them in airtight containers away from direct sunlight and heat will help prolong their freshness. Checking their aroma is a good way to gauge if they are still potent.

Occasional use of packaged blends is generally fine for most healthy individuals. However, relying on them heavily for flavor can lead to an increased intake of sodium, sugar, and additives. Moderation and reading labels are key.