Flavorful and Healthy: What are some zero calorie seasonings?

December 10, 2025 •

4 min read

While most herbs and spices contain trace amounts of calories, a typical serving is so small that it is legally and practically considered zero-calorie, making them perfect for adding flavor without guilt. So, what are some zero calorie seasonings you can use to elevate your meals and support your health goals?

Quick Summary

Enhance your cooking with a variety of flavor-packed herbs, spices, and liquid additions that are virtually calorie-free. This guide explores natural zero-calorie options like herbs, spices, and citrus, offering a delicious way to avoid added fats, sugars, and excess sodium.

Key Points

Herbs & Spices are Zero-Calorie in Serving Sizes: While containing trace calories, the small quantities of herbs and spices used in cooking are considered virtually calorie-free.
Acids Mimic Salt's Flavor-Enhancing Role: Liquids like lemon juice and various vinegars add a bright, acidic tang that lifts and enhances other flavors, reducing the need for excess salt.
Natural Sweeteners Offer a No-Calorie Option: Stevia and monk fruit, derived from plants, provide sweetness without calories, unlike sugar.
Create Custom Flavor Blends: Combining different zero-calorie herbs and spices allows for endless flavor creativity, avoiding the high sodium and fillers often found in commercial blends.
Enhance Savory Dishes Beyond Salt: Ingredients like nutritional yeast and seaweed seasonings provide savory, umami flavors with fewer health drawbacks than table salt.
Check Labels for Added Sugars: When buying pre-made seasonings or sauces, read the label carefully to ensure no hidden sugars or high-calorie additives have been included.

Discovering the World of Zero Calorie Seasonings

Transitioning to a healthier diet doesn't mean sacrificing flavor. Many common kitchen staples, from fragrant herbs to pungent spices, allow you to add complexity and depth to your dishes without adding a single calorie. The key lies in understanding which items are truly calorie-free, or have such negligible amounts per serving that they can be counted as such. By mastering these ingredients, you can reduce your reliance on high-calorie, pre-packaged sauces and flavorings, gaining greater control over your nutritional intake. These seasonings are dried plant parts and extracts, and their power lies in the small, potent quantities needed to transform a meal.

Aromatic Herbs for Fresh Flavor

Fresh and dried herbs are a cornerstone of low-calorie cooking, offering vibrant flavors and aromas. While fresh herbs contain minimal calories, the dried versions are even more concentrated and used in smaller amounts. They provide a simple way to add sophisticated flavor to any dish, from salads to roasted meats.

Basil: With a sweet, peppery flavor, basil is a staple in Italian cuisine, perfect for tomato sauces, pestos, and salads.
Oregano: This Mediterranean herb has a robust, earthy flavor that pairs well with pasta, pizza, and grilled vegetables.
Dill: With a distinctly sweet and grassy taste, dill is excellent for fish, potatoes, and yogurt-based dressings.
Parsley: A fresh, clean-tasting herb that serves as a universal garnish or flavor booster for soups, stews, and grain bowls.
Rosemary: This herb has a woody, pine-like flavor that works beautifully with roasted chicken, lamb, and potatoes.
Thyme: With a subtle, earthy, and floral taste, thyme complements both meat and vegetable dishes.

Bold Spices for a Flavor Kick

Spices, derived from dried seeds, bark, or roots, are essential for creating rich and complex flavors in your cooking. They are a powerful, calorie-free tool for any home chef.

Garlic Powder: A versatile staple, garlic powder adds a potent savory flavor without the moisture or prep of fresh garlic.
Onion Powder: Provides a sweet and savory onion flavor to sauces, marinades, and rubs.
Cayenne Pepper: This spice delivers a spicy kick, perfect for adding heat to stews, chili, and roasted dishes.
Cumin: Offering an earthy, smoky flavor, cumin is a key ingredient in many Mexican, Indian, and Middle Eastern cuisines.
Cinnamon: Known for its warm, sweet notes, cinnamon can be used in both sweet and savory dishes, from oatmeal to stews.
Black Pepper: A simple but indispensable spice that provides a sharp, pungent flavor to almost any savory dish.

Zero-Calorie Liquid Enhancers

In addition to dry seasonings, several liquid ingredients can add significant flavor without calories. Their acidity or distinct flavor profiles brighten and enhance food.

Vinegar: Various types like apple cider, balsamic, and red wine vinegar provide a sharp tang that mimics the function of salt in elevating flavor.
Lemon and Lime Juice: Citrus juice adds a bright, fresh, and acidic note that can cut through richness and liven up dressings, marinades, and seafood.
Hot Sauce: Many hot sauces are made from chilis, vinegar, and salt, containing negligible calories and providing a powerful flavor boost. Check the label for added sugars.

Comparison Table: Natural vs. Artificial Zero-Calorie Sweeteners


Feature	Natural Sweeteners (e.g., Stevia, Monk Fruit)	Artificial Sweeteners (e.g., Sucralose, Aspartame)
Source	Derived from plant extracts	Chemically created in a lab
Calories	Zero-calorie	Zero-calorie or negligible
Processing	Generally less processed	Highly processed
Cooking Stability	Good heat stability for many types	Generally stable and can be used for baking
Aftertaste	Some may have a licorice-like or slight aftertaste	Some people report a metallic or bitter aftertaste
Best For	Coffee, tea, baking, and general sweetening	Diet sodas, sugar-free products, and specific baking needs

Salt Substitutes and Other Savory Swaps

While salt is technically calorie-free, excessive sodium is a health concern. Instead of relying on it, consider these alternatives to enhance savory dishes.

Nutritional Yeast: This deactivated yeast has a nutty, cheesy flavor, making it a favorite among vegans for adding a savory boost to dishes like popcorn and sauces.
Seaweed Seasonings: Blends like Mara Seaweed's Shony offer an umami, salty flavor with a fraction of the sodium found in table salt, and added minerals.
Potassium Chloride: The primary ingredient in many commercial salt substitutes. For some, it may have a slightly bitter taste, but it effectively replaces the salty flavor. Consult a doctor before using, as excess potassium can be a health risk for some individuals.

Putting It All Together: Creative Combinations

The real power of zero-calorie seasonings comes from combining them creatively. By building your own spice blends, you can create custom flavors that suit any dish. Consider a salt-free all-purpose seasoning mix using garlic powder, onion powder, paprika, and herbs like oregano and basil. For a spicy rub, combine cayenne, cumin, and black pepper. A simple garlic and herb blend can be used on roasted vegetables, while a cinnamon and nutmeg combination can flavor your coffee or oatmeal without added sugar.

Conclusion

Flavor should never be sacrificed on the path to a healthier lifestyle. By using a wide variety of zero-calorie herbs, spices, and liquid flavor enhancers, you can create delicious and satisfying meals without relying on high-calorie, unhealthy alternatives. From the pungent heat of cayenne to the bright acidity of lemon juice, these seasonings offer endless possibilities for culinary creativity while keeping your health goals in focus. Embrace the world of low-calorie flavor and discover how a sprinkle of seasoning can make a world of difference.

For more information on the effects of different sweeteners, explore resources like those available at Johns Hopkins Medicine to make informed choices about your diet.

Frequently Asked Questions

All herbs and spices do contain a small amount of calories, as they are derived from plants. However, the amount used in a typical serving size is so minuscule that it is negligible and legally considered zero-calorie.

Yes, many artificial sweeteners like sucralose are heat-stable and can be used for cooking and baking without breaking down. They are often used in commercial 'diet' products for this reason.

You can mimic the flavor-enhancing properties of salt using acidic ingredients like lemon juice or vinegar, or savory additions like nutritional yeast or low-sodium seaweed seasonings.

Nutritional yeast is not entirely zero-calorie but is used in small amounts for its cheesy, savory flavor. A serving contains a small amount of calories, but it's a very low-calorie, nutrient-dense alternative to cheese.

While the FDA has approved several zero-calorie sweeteners, ongoing research exists regarding potential health effects. Natural novel sweeteners like stevia and monk fruit are generally less processed. For salt substitutes containing potassium chloride, people with certain medical conditions should consult a doctor.

A great zero-calorie marinade base can be made with a mixture of vinegar (like apple cider or red wine), lemon juice, garlic powder, onion powder, and a selection of dried herbs such as oregano and thyme.

Absolutely. Making your own blends from single-ingredient herbs and spices is an excellent way to control flavor and sodium. Simply combine your favorite dried spices in a jar and shake.