Do Salt and Pepper Have Carbs? Unpacking the Nutritional Facts

November 5, 2025 •

4 min read

While roughly 80% of salt intake often comes from processed foods, not the shaker on your table, the macronutrient content of basic seasonings is still a common question for those on a strict diet. For anyone closely tracking macros, especially those on a keto or low-carb plan, the question "Do salt and pepper have carbs?" is surprisingly relevant. The simple answer is that salt has none, while pure pepper has a negligible amount.

Quick Summary

Pure table salt is completely carbohydrate-free, containing only minerals like sodium. Black pepper contains minimal carbohydrates per typical serving, with the amount being so small that it is generally insignificant for most diets. Potential carbs in seasoning blends depend on other ingredients, so it is crucial to read labels.

Key Points

Salt is Carb-Free: Pure table salt is a mineral and contains no carbohydrates, fats, or calories.
Black Pepper Has Negligible Carbs: As a plant product, black pepper contains a minimal amount of carbohydrates and fiber per serving, which is generally insignificant for most diets.
Check Blended Seasonings: Pre-mixed seasoning blends may contain hidden sugars or other carb-heavy ingredients; always read the nutrition label.
Spice Up Your Diet Wisely: Using a variety of pure herbs and spices can enhance flavor without adding significant carbs or calories.
Moderation is Key: While low-carb, a high intake of salt should be avoided due to its high sodium content and potential effects on blood pressure.
Consider Carb-Free Alternatives: Flavor can be added with alternatives like herbs, spices, lemon juice, and vinegar, especially in a low-carb context.

The Truth About Table Salt

Pure table salt, or sodium chloride, is a mineral, not a plant-based food. As a result, it contains no organic compounds like carbohydrates, fats, or proteins. This means that when you season your food with salt, you are not adding any carbs or calories. Its main nutritional contribution is a very high amount of sodium, a mineral that is essential for bodily functions but must be consumed in moderation to maintain healthy blood pressure and fluid balance. For those on a no-carb or low-carb diet, pure salt is a perfectly safe seasoning choice from a macronutrient perspective.

The Nutritional Profile of Black Pepper

Unlike salt, black pepper originates from the dried berries of a flowering vine, and as a natural plant product, it does contain carbohydrates. However, the amount is so small in a typical serving that it is considered negligible for most dietary plans. For example, a single teaspoon of ground black pepper contains approximately 1 gram of carbohydrates, and that amount also includes some dietary fiber. The key is the serving size; very few recipes call for more than a teaspoon of pepper. Even for someone on a strict keto diet, the trace carbs from a small amount of pepper will not impact ketosis.

The Hidden Carbs in Seasoning Blends

While pure salt and pepper are straightforward, things get more complicated when using pre-mixed seasoning blends. Many commercial blends, such as rubs or seasoned salts, contain additional ingredients that can increase the carbohydrate count.

Flavorings: Some blends add sugar or other sweet ingredients to balance the flavor, which adds carbs. BBQ rubs, for instance, often contain brown sugar.
Anti-caking agents: Certain additives used to prevent clumping can contain trace amounts of carbs.
Other spices and herbs: While many herbs are very low-carb, certain spices like onion powder or garlic powder can add small amounts of carbohydrates, and these can accumulate in larger quantities.

To be certain about the carb content of a seasoning blend, it is always best to read the nutrition label. If you are following a strict diet, making your own seasoning mixes from individual, pure spices is the safest approach.

The Broader Role of Spices in a Healthy Diet

Incorporating a variety of spices into your diet is an excellent strategy for enhancing flavor without relying on high-calorie, high-carb sauces and condiments. Beyond salt and pepper, many other herbs and spices are low-carb and offer significant health benefits. For example, the active compound piperine in black pepper is known for its antioxidant and anti-inflammatory properties. Using a wider array of spices can reduce the need for excessive salt, contributing to a more heart-healthy diet.

Here are some other spices and herbs with very low carbohydrate counts that can add flavor to your meals:

Garlic powder or fresh garlic
Onion powder
Paprika
Turmeric
Cumin
Oregano
Rosemary
Basil
Cayenne pepper

A Comparison of Common Seasonings


Seasoning	Carbs per Teaspoon	Notes
Table Salt	0 grams	A pure mineral. Contains high sodium.
Black Pepper	~1 gram	A minimal amount of carbs and fiber.
Garlic Powder	~2 grams	Higher carb content than most spices.
Onion Powder	~2 grams	Similar carb count to garlic powder.
Cumin	~0.6 grams	Still very low in carbs.
Paprika	~0.4 grams	Very low carb seasoning.
Dried Oregano	Negligible	Pure herbs typically have trace carbs.

Note: Carb counts for spices can vary slightly by brand and processing. Always check the label for accuracy.

Smart Seasoning for Optimal Flavor and Health

To maximize flavor while managing your diet, consider focusing on pure, individual spices and herbs. Taste your food before adding salt, and use black pepper and other spices to build complex flavor profiles. This practice can not only support a low-carb eating plan but also help reduce overall sodium intake by diminishing reliance on salt. Natural alternatives like lemon juice, fresh garlic, and vinegar can also provide a flavor boost without the carb concerns of some pre-made condiments.

Conclusion: The Bottom Line for Your Diet

For those questioning their daily intake, the answer is clear: pure salt is completely free of carbohydrates, and black pepper contains such a small, insignificant amount that it poses no threat to a low-carb diet. The real concern lies with packaged seasoning blends, which can contain hidden sugars and other carb-containing ingredients. By sticking to pure, single-ingredient spices and reading labels carefully, you can enjoy flavorful food without worrying about your carb count.

For further guidance on healthy low-carb food choices, consult reputable nutritional resources like this list on Healthline: 63 Healthy Low Carb Foods That Taste Incredible.

Frequently Asked Questions

No, pure table salt is a mineral composed of sodium chloride and contains zero carbohydrates. It also has no fat or protein and therefore provides no calories.

A typical teaspoon of ground black pepper contains approximately 1 gram of carbohydrates, a portion of which is dietary fiber. This is a very small and negligible amount for most people.

No, not all seasonings are carb-free. While many individual herbs and spices are very low in carbs, mixed seasoning blends can contain added sugars, starches, or anti-caking agents that increase their carbohydrate content.

Yes, it is generally safe to use pure salt and pepper on a keto diet. The zero carbs in salt and the negligible amount in pepper will not affect ketosis when used in typical cooking quantities.

The most reliable method is to check the nutrition facts label on the product. Look for the 'Total Carbohydrates' line. Pay close attention to the ingredients list for added sugars or other hidden fillers.

Healthy, low-carb flavor enhancers include herbs like oregano, basil, and rosemary, other spices such as garlic powder and paprika, and acidic ingredients like lemon juice or vinegar.

Increased salt intake has been associated with weight gain, not because of calories or carbs, but due to water retention caused by high sodium levels. High-salt diets are also correlated with unhealthier eating habits.

Yes, beyond flavor, black pepper contains the compound piperine, which has antioxidant and anti-inflammatory properties. It may also aid in digestion and boost the absorption of other nutrients.