Do Seasonings Count as Calories? The Definitive Guide

November 7, 2025 •

4 min read

Most herbs and spices are practically calorie-free in the small amounts typically used, making them ideal for flavoring food without adding significant energy. However, the answer to "do seasonings count as calories?" isn't a simple yes or no, as it depends on the type, quantity, and preparation of the seasoning. This guide will explain when you should and shouldn't worry about the caloric impact of your spices and flavorings.

Quick Summary

Pure herbs and spices contain negligible calories in standard serving sizes, but pre-made blends and condiments can contain hidden sugars, fats, and oils. Accurate calorie counting involves reading labels for blends and sauces, being mindful of larger portions, and focusing on naturally low-calorie flavoring options.

Key Points

Calorie Content Varies: The caloric impact depends heavily on the type of seasoning, with pure spices being negligible and blends often containing hidden calories.
Small Quantities are Negligible: In typical cooking quantities, pure herbs and spices add a miniscule amount of calories that most people don't need to track.
Beware of Blends and Sauces: Pre-packaged seasoning mixes, sauces, and marinades frequently contain added sugars, oils, and other fillers that can significantly increase calorie and sodium intake.
Label Reading is Key: Always check the nutrition label on pre-made seasoning products, especially when on a strict calorie-controlled diet.
Prioritize Low-Calorie Flavor: Utilize natural, low-calorie options like individual dried herbs, spices, citrus, and vinegars to add maximum flavor with minimal calories.
Seasonings Offer Health Benefits: Many spices contain beneficial compounds with antioxidant and anti-inflammatory properties, providing nutritional value beyond just flavor.

The Core Truth About Herbs and Spices

All organic food derived from plants contains calories, and herbs and spices are no exception. As dried or fresh plant matter, they provide a small amount of energy from carbohydrates, fats, and proteins. However, the key distinction lies in the serving size. Because herbs and spices are used in such tiny quantities to flavor a whole dish, their caloric contribution is almost always negligible for a single serving. A teaspoon of ground cinnamon, for instance, contains only about 6 calories, which is unlikely to impact your daily intake significantly.

Where the Hidden Calories Hide

While dried herbs and individual spices are generally safe for calorie counters, it's crucial to be aware of hidden calories lurking in other types of seasonings. These are typically found in pre-packaged blends, sauces, and marinades where extra ingredients are added for flavor, texture, or preservation.

Pre-made blends: Many popular seasoning mixes, like taco or ranch seasoning, can contain anti-caking agents, sugars, or flour. These additives increase the calorie count, and it's essential to check the nutrition label for the per-serving value. A serving of taco seasoning might add 10-15 calories or more, which adds up over time.
Sauces and marinades: Condiments such as BBQ sauce, teriyaki sauce, and salad dressings are common sources of hidden calories. They often contain high amounts of sugar, oil, or cream. For example, creamy ranch dressing has significantly more calories per tablespoon than a simple hot sauce or mustard.
Seasoned salts and powders: While salt itself is calorie-free, products like garlic salt or seasoned salt can contain small amounts of carbohydrates from the added ingredients.
Oil-based infusions: Flavoring oils, while delicious, carry the calories of the oil they are infused in. If you're adding garlic or rosemary-infused olive oil, you need to count the oil's calories, not just the herb's.

The Low-Calorie Flavor Arsenal

For those who track calories closely, stocking your kitchen with truly low-calorie flavoring options is a game-changer. These items add intense flavor without the guilt.

Individual dried herbs: Basil, oregano, thyme, parsley, and dill contain minimal calories and are excellent for boosting flavor.
Individual spices: Spices like black pepper, cayenne, turmeric, cumin, ginger, and paprika offer bold flavors with very few calories.
Natural flavor boosters: Use citrus zest and juice from lemons and limes, various vinegars (like balsamic, apple cider, or rice), hot sauces, and mustard.
Low-calorie sweeteners: For baking or sweetening, opt for zero-calorie natural sweeteners like stevia or monk fruit extract.
Onion and garlic powder: These are great for adding flavor depth without the hassle of chopping, and they contain very few calories per teaspoon.

Should You Track Calories from Seasonings?

For most people, the minute amount of calories in pure herbs and spices is not worth tracking. However, for those on a very strict calorie regimen or preparing for a fitness competition, every calorie matters. Here’s a comparison to help you decide.


Feature	When to Ignore Seasoning Calories	When to Track Seasoning Calories
Pure Spices	Using small quantities (1-2 tsp) in cooking.	Consuming very large quantities, such as multiple tablespoons.
Blended Seasonings	Occasionally using a small sprinkle of a mix.	Regular use of blends, or preparing recipes that call for larger amounts.
Condiments & Sauces	Swapping high-calorie options for low-calorie ones.	Frequent use of rich dressings, sugary sauces, and marinades.
Cooking Oils	Using a non-stick spray or a minimal amount of oil.	Using liberal amounts of infused oils or seasoned butters.
Diet Goal	General health and flexible eating plan.	Extreme precision for cutting weight or bodybuilding.

The Nutritional Upside of Seasonings

Beyond flavor, most spices and herbs offer significant nutritional benefits, providing micronutrients and other health-promoting compounds. Many possess antioxidant, anti-inflammatory, and immunity-boosting properties. Spices can also help regulate metabolism and blood sugar. For example, turmeric contains curcumin, known for its anti-inflammatory effects, and cinnamon can help support healthy blood sugar levels. Using a variety of these seasonings not only improves the taste of your food but also contributes positively to your overall health.

Maximizing Flavor, Minimizing Calories

To get the most out of your seasonings without adding extra calories, try these tips:

Use fresh herbs: Fresh herbs often have a more potent flavor, meaning you can use less. Add delicate fresh herbs like basil, mint, and cilantro toward the end of cooking to preserve their vibrancy.
Toast whole spices: Briefly toasting whole spices like cumin or coriander seeds in a dry pan unlocks and intensifies their aromatic oils, providing more flavor with the same quantity.
Create your own blends: Make your own salt-free seasoning mixes by combining individual spices and herbs. This gives you complete control over the ingredients and eliminates any hidden sugars or fillers found in store-bought versions.
Use citrus: A spritz of lemon or lime juice can brighten a dish and enhance other flavors, reducing the need for excess salt.
Embrace heat: Spices like cayenne and chili flakes can add a kick that satisfies the palate without adding any calories.

Conclusion

So, do seasonings count as calories? Yes, but for most people, the amount is so small as to be insignificant. The crucial factor is differentiating between pure herbs and spices, which are extremely low in calories, and blended products or condiments that may contain high-calorie additives. By being a mindful label-reader and opting for natural flavor boosters, you can confidently enhance the taste of your food without derailing your nutritional goals. Using a diverse range of spices provides not only flavor but also a host of health benefits, making them a cornerstone of a healthy and satisfying diet. For more low-calorie flavor ideas, visit Taste Flavor Co's guide on enhancing food flavor without extra calories.

Frequently Asked Questions

While salt and some zero-calorie sweeteners like stevia have no calories, almost all herbs and spices contain a trace amount because they are plant matter. However, the calories are so minimal in a typical serving that they are effectively treated as zero for calorie counting purposes.

The calorie count for a single teaspoon of most pure spices is very low. For example, a teaspoon of ground cinnamon has about 6 calories, cumin has 8, garlic powder has 10, and paprika has 6.

No, for most people, tracking every single spice isn't necessary. The calories are so small per serving that they won't make a meaningful difference to your daily total. Only if you're using larger quantities of a calorie-dense blend or condiment should you consider logging it.

Dried herbs contain slightly more calories per unit of weight than fresh herbs because the water has been removed, concentrating the plant matter. However, since you use far less dried herb to achieve the same flavor, the caloric impact remains negligible.

Certain spices, like cayenne and black pepper, may contain compounds that can slightly boost metabolism. While they are not a magic bullet for weight loss, using them to enhance flavor can help you reduce your reliance on higher-calorie ingredients like sugar, salt, and fats.

The best way is to read the nutrition label carefully, paying attention to added sugars and oils. Another option is to create your own spice blends from individual herbs and spices, giving you complete control over the ingredients.

Yes, these blends do have a small number of calories, as they are a mix of ground spices. A teaspoon of curry powder has about 7 calories, while a teaspoon of chili powder has around 8. These amounts are usually not significant.