How many calories are in seasoned salt? Understanding its nutritional profile

January 4, 2026 •

4 min read

According to most nutrition labels, a typical serving of seasoned salt contains zero to very few calories. This is because the primary ingredients are calorie-free minerals and dried spices, making the total energy count negligible in a standard ¼ teaspoon serving. While the calorie count is low, a far more significant nutritional consideration is its high sodium content.

Quick Summary

A small serving of seasoned salt has virtually no calories, as it primarily consists of salt and spices. The key health metric to monitor is its high sodium level, not its caloric value.

Key Points

Negligible Calories: A standard ¼ teaspoon serving of seasoned salt contains zero to minimal calories, typically less than 2, making it an insignificant factor for calorie counting.
High Sodium Content: The main nutritional concern is seasoned salt's high sodium level, which often ranges from 240mg to 380mg per serving and can contribute to health issues like high blood pressure.
Calorie-Free Composition: The low caloric value is due to its composition of calorie-free sodium chloride (salt) and minimal quantities of dried, low-calorie spices like paprika and onion powder.
Check Brand Variations: While most brands are similar, some may include small amounts of sugar or cornstarch; checking the nutrition label is always recommended for precise information.
Homemade Option for Control: A DIY recipe allows full control over ingredients and significantly lowers the sodium content, which is a healthier alternative for regular use.
Explore Low-Sodium Alternatives: Using fresh herbs, spices, citrus, and vinegars is an effective way to add flavor to food while completely avoiding the high sodium found in seasoned salts.

Seasoned Salt and Calories: The Simple Truth

Seasoned salt is a pantry staple prized for its ability to add a burst of flavor to meats, vegetables, and other dishes. When it comes to nutrition, a standard serving contains negligible calories, but a high amount of sodium. The reasons for the low caloric value are rooted in its composition: it's primarily a blend of sodium chloride (table salt) and dried spices and herbs. Neither pure salt nor dried spices contribute a meaningful number of calories when used in typical culinary amounts.

Why the Calorie Count is So Low

Calories are a unit of energy derived from macronutrients: carbohydrates, proteins, and fats. Salt is an inorganic mineral (sodium chloride) and provides no energy when consumed. The other ingredients in seasoned salt, such as garlic powder, onion powder, paprika, and turmeric, are dried herbs and spices. While these do contain trace amounts of carbohydrates and protein, the tiny quantities used in a single serving (typically ¼ teaspoon or 1 gram) make their caloric contribution practically zero. For instance, a teaspoon of pure table salt has 0 calories. The small quantities of added spices don't change this fact significantly for a standard serving size.

The Real Nutritional Focus: Sodium Content

Instead of worrying about calories, consumers should focus on the sodium content. A single ¼-teaspoon serving can contain anywhere from 240mg to 380mg of sodium, depending on the brand. The USDA recommends a maximum intake of 2,300mg of sodium per day for most adults. This means just a few shakes of seasoned salt can quickly contribute a substantial portion of your daily recommended sodium limit. Excessive sodium intake is linked to health issues such as high blood pressure and heart disease.

Brand Variations and Hidden Ingredients

While most seasoned salts are low in calories, it's wise to check the label for specific ingredients. Some manufacturers add a small amount of sugar or cornstarch to their blends. While these additions are typically too small to have a significant caloric impact per serving, they are something to be aware of. For example, a quick glance at Lawry's Seasoned Salt ingredients shows both salt and sugar as primary components. However, the serving size is so small that the caloric impact remains negligible.

A DIY Seasoned Salt Recipe Creating your own seasoned salt blend allows you to control both the sodium content and added ingredients. Here is a simple, low-sodium version:

½ cup coarse kosher salt: Provides the salty base, though a smaller amount can be used.
2 tbsp paprika: Adds color and a sweet, peppery flavor.
1 tbsp garlic powder: Offers a savory, aromatic element.
1 tbsp onion powder: Provides a mild, sweet onion flavor.
1 tsp black pepper: Adds a touch of heat and classic spice.
1 tsp celery seed (optional): For a slightly earthy flavor.

Combine all ingredients thoroughly and store in an airtight container. This DIY approach offers more control over your dietary intake and avoids any potential additives.

Comparison of Seasoning Blends

To illustrate the nutritional differences, let's compare a few options. This table focuses on a standard ¼ teaspoon serving size.


Product	Calories	Sodium (approx.)	Notes
Lawry's Seasoned Salt	0-2	380mg	Contains sugar, but in negligible amounts per serving.
Morton Season-All	0	350mg	Contains spices and paprika.
Best Choice Seasoning Salt	0	240mg	Generally lower in sodium per serving than some competitors.
Homemade Seasoned Salt	0	Varies	Full control over ingredients and sodium level.
Plain Table Salt	0	575mg (¼ tsp)	Highest sodium by volume, but contains no other spices.

Note: Sodium content can vary slightly by brand and recipe. Always check the nutrition label for the most accurate information.

How to Flavor Food Without High Sodium

If you're concerned about sodium, there are many ways to enhance the flavor of your food without relying heavily on seasoned salt. Explore the world of herbs and spices, which offer a wide range of tastes and scents with virtually no calories or sodium.

Fresh Herbs: Basil, oregano, rosemary, and thyme add robust flavor to dishes.
Garlic and Onions: Sautéing fresh garlic and onions provides a flavorful base.
Citrus: Lemon or lime juice and zest can brighten up a meal.
Vinegars: A splash of balsamic or apple cider vinegar adds depth.
Other Spices: Use cumin, chili powder, coriander, or smoked paprika for savory notes.

For more detailed information on making healthier dietary choices, consult resources like eatrightPRO.org, the resource center for the Academy of Nutrition and Dietetics.

Conclusion

In summary, the number of calories in seasoned salt is not a primary concern for those watching their weight, as it is virtually calorie-free in typical serving sizes. The real issue is its sodium content, which can be very high and should be monitored for overall health. By reading nutrition labels carefully or opting for a homemade, low-sodium version, you can enjoy great flavor without the potential health risks associated with excessive salt intake. Exploring other herbs and spices is an excellent way to reduce sodium further while still creating delicious, flavorful meals.

Frequently Asked Questions

A standard serving of Lawry's seasoned salt, typically ¼ teaspoon, contains 0 to 2 calories. While it does list sugar as an ingredient, the amount per serving is so small that the caloric impact is negligible.

The sodium content varies by brand. For example, a ¼-teaspoon serving of Lawry's contains about 380mg of sodium, while Morton Season-All has about 350mg. Always check the specific nutrition label.

Seasoned salt has so few calories because its main ingredients are sodium chloride (table salt), which is a calorie-free mineral, and dried spices, which contain a negligible amount of calories in typical serving sizes.

Nutritionally, seasoned salt is not healthier than plain salt, despite what some might assume. While it contains spices, the main component is still high in sodium. The health impact of both is primarily linked to sodium intake, and it's best to use either in moderation.

Yes, using individual herbs and spices like paprika, garlic powder, onion powder, and black pepper is a great alternative. This approach gives you full control over the flavor profile and allows you to avoid the high sodium content entirely.

The primary nutritional takeaway is to focus on the high sodium content rather than the low caloric value. While the calories are virtually non-existent, the sodium can quickly add up, contributing to your daily intake limits.

The small amount of sugar added to some seasoned salt blends does not significantly affect the total calorie count per serving. The amount is so minimal that the serving size remains negligible in terms of caloric impact.

No, traditional seasoned salt is not suitable for a low-sodium diet due to its high sodium content. It is best to use a homemade, low-sodium version or individual spices and herbs to control your sodium intake.