How many calories are in 2 tsp of Italian Seasoning?

October 23, 2025 •

5 min read

According to nutritional data, Italian seasoning contains a very minimal amount of calories per serving. A typical 2 tsp portion is considered a virtually calorie-free addition to your meals, making it a fantastic way to boost flavor without impacting your caloric intake.

Quick Summary

A standard two-teaspoon serving of Italian seasoning contains a negligible number of calories, so it's not a significant dietary consideration. Dried herbs are very low in energy, and this popular blend adds rich flavor without contributing to a meal's total caloric count.

Key Points

Minimal Calorie Count: Two teaspoons of Italian seasoning contain a negligible number of calories, typically around 10 or fewer, making it a non-factor for most diet plans.
Flavor without Fat: Dried herbs offer a rich, concentrated flavor profile that allows you to enhance meals without adding significant caloric content from fats or oils.
Varying Nutritional Information: The specific caloric content can differ slightly by brand, but the overall impact on your daily intake remains minimal across all commercial and homemade blends.
Micronutrient Benefits: Despite the low calorie count, Italian seasoning provides trace amounts of important micronutrients, such as iron, calcium, and antioxidants.
Healthy Cooking Aid: Using this seasoning is an effective strategy for adding depth to dishes while sticking to a calorie-conscious or low-carb dietary plan, as it replaces the need for higher-calorie flavorings.
DIY Advantage: Making your own Italian seasoning blend ensures you control the ingredients, avoiding potential additives and excess sodium found in some pre-packaged versions.

The Calorie Breakdown of Italian Seasoning

For those mindful of their caloric intake, a quick look at the nutritional information for dried herbs is often reassuring. A typical serving of Italian seasoning, which is a blend of dried herbs like basil, oregano, rosemary, thyme, and marjoram, contains an extremely small number of calories. While exact numbers can vary by brand and specific blend, a standard 1-tablespoon (3 tsp) serving is often cited as having around 15 calories. By this measure, a 2 tsp serving would therefore have approximately 10 calories. Some brands might even list the amount as 0 calories for such a small quantity, as it’s so minimal it falls below standard reporting thresholds. This is excellent news for home cooks and chefs who want to add robust, aromatic flavor to their dishes without worrying about the impact on their diet. It is an ideal seasoning for a variety of dishes including sauces, salads, and roasted vegetables.

Why Dried Herbs Have So Few Calories

Dried herbs are essentially dehydrated plant matter. The vast majority of the calorie content in plants comes from macronutrients like carbohydrates, fats, and proteins. When herbs are dried, their moisture content is removed, concentrating their flavor and nutrients but leaving the energy content remarkably low, especially by weight. Because so little of the herb is needed to impart a strong flavor, the calories per serving are minimal. This low-caloric density is a key reason why herbs and spices are a staple in many healthy eating plans and flavor-driven cuisines. They allow for culinary creativity without adding fats, sugars, or excess sodium. The process of drying also enhances the flavor profile, giving the seasoning a concentrated taste that spreads throughout a dish with minimal effort.

Comparing Italian Seasoning with Other Flavor Additives

To put the caloric content of Italian seasoning into perspective, consider how it compares to other common flavor enhancers. This comparison helps illustrate why dried herbs are an optimal choice for low-calorie cooking.


Flavor Enhancer	Serving Size	Approximate Calories	Key Benefit
Italian Seasoning (Dried)	2 tsp	~10 calories	Adds complex, herby flavor with minimal calories.
Olive Oil	2 tsp	~80 calories	Provides richness and healthy fats, but adds significant calories.
Grated Parmesan Cheese	2 tsp	~22 calories	Adds salty, cheesy flavor, but higher in calories and sodium.
Salt (table)	2 tsp	0 calories	Adds salinity, but contains no calories or nutritional value.
Soy Sauce	2 tsp	~5 calories	Adds umami flavor, but can be high in sodium.

This table demonstrates that Italian seasoning provides a significant flavor boost at a fraction of the caloric cost of fats like olive oil or even cheese. It stands out as a clear winner for calorie-conscious cooks who prioritize taste without the added energy expenditure. By leveraging the power of herbs, you can create delicious meals that are both satisfying and nutritionally sound.

Nutritional Profile Beyond the Calories

Although the caloric impact is minimal, Italian seasoning still offers some nutritional benefits in small doses. The blend of herbs provides a range of micronutrients and antioxidants. Dried oregano, for instance, contains iron, and basil provides some vitamin K. The herbs also contain antioxidants, which are compounds that help protect the body from cell damage. While you would need to consume an unrealistic amount of seasoning to meet your daily requirements, these trace nutrients contribute positively to the overall nutritional quality of your food. It’s a testament to the power of plants that even in such small, flavorful quantities, they still pack a punch of goodness. Furthermore, the antioxidants present in these herbs have been studied for their potential anti-inflammatory properties and other health-promoting effects.

Tips for Maximizing Flavor, Not Calories

Using Italian seasoning effectively is a great way to improve your cooking without extra calories. Here are some simple tips:

Enhance Vegetables: Before roasting or sautéing vegetables, toss them with a generous amount of Italian seasoning, a little garlic powder, and a spritz of olive oil cooking spray.
Elevate Sauces: Stir Italian seasoning into homemade or store-bought tomato sauces, soups, and stews during the last few minutes of cooking to brighten the flavor.
Create Healthy Marinades: Combine Italian seasoning with lemon juice, a splash of red wine vinegar, and a small amount of low-sodium soy sauce for a zesty marinade for chicken or fish.
Season Proteins: Sprinkle the seasoning directly onto chicken breasts, fish fillets, or tofu before cooking for a quick and easy flavor boost.
Spice Up Dressings: Whisk Italian seasoning into your favorite vinaigrette or mix it into a low-fat yogurt or cottage cheese for a creamy, herbaceous dressing.
Flavor Grains: Add a teaspoon to your cooking water when preparing rice, quinoa, or couscous for a fragrant, savory base for your meals.
Make Herb Butter: Mix softened, unsalted butter with a generous amount of Italian seasoning to create a flavorful spread for bread or a finishing touch for cooked meats.

Making Your Own Italian Seasoning

Creating your own Italian seasoning blend is a great way to control the quality and freshness of your herbs. A basic recipe includes a mix of dried basil, oregano, thyme, rosemary, and marjoram. You can adjust the ratios to suit your personal taste preferences. You can also add other herbs like sage, savory, or a pinch of red pepper flakes for a little heat. Making your own blend ensures there are no hidden additives, excess sodium, or anti-caking agents that are sometimes found in commercial products. To maintain potency, store the homemade blend in an airtight container away from direct sunlight and heat. The low cost and high-quality flavor make this a rewarding kitchen project for any culinary enthusiast. It's a simple process that yields great results.

Conclusion

In summary, 2 tsp of Italian seasoning is a truly low-calorie way to infuse your dishes with authentic Mediterranean flavors. Containing roughly 10 calories or less, its energy contribution is negligible for any diet plan. The nutritional value is not measured in macronutrients but in the trace vitamins, minerals, and antioxidants provided by the herb blend. For home cooks looking to create healthy, flavorful meals, Italian seasoning is an essential pantry item. It proves that a little can go a long way when it comes to elevating the taste of your food without sacrificing your dietary goals. For more on the nutritional composition of herbs, check out the resources at Vegan Peace.

Sources

Nutritionix
Eat This Much
Vegan Peace

Frequently Asked Questions

No, Italian seasoning contains a very small number of calories per serving. The typical amount used in cooking, such as 2 teaspoons, has a negligible impact on a person's daily calorie intake and does not need to be carefully tracked.

Yes, as a blend of dried herbs, Italian seasoning is naturally very low in carbohydrates. It is perfectly suitable for low-carb and ketogenic diets, as it adds flavor without the carbs.

Fresh herbs contain more moisture and are slightly lower in calorie density per gram than their dried counterparts. However, both are very low in calories, and the difference is not significant for practical nutrition.

Yes, Italian seasoning is an excellent way to add flavor to dishes like pasta or pizza without relying on higher-calorie, fat-rich sauces. It offers a low-calorie alternative for boosting taste and can be added directly to meals.

The calorie content will remain negligible, as it is based on the dried herbs themselves. Making your own blend simply gives you control over the freshness and ingredients, ensuring no salt or other additives are included.

While the amounts are small, the herbs in Italian seasoning contain beneficial compounds like antioxidants, vitamins, and minerals that contribute positively to overall health and well-being. These compounds support cellular health.

To preserve its potency and extend its shelf life, Italian seasoning should be stored in an airtight container in a cool, dark place away from direct heat and sunlight. Proper storage prevents flavor loss.

Pure Italian seasoning, which is a blend of dried herbs, contains very little to no sodium. However, some commercial blends may have added salt, so it is important to check the nutrition label if you are monitoring your sodium intake.