Is Seasoning Salt High in Sodium? The Complete Guide

January 10, 2026 •

4 min read

The World Health Organization recommends consuming less than 2,000 mg of sodium daily, yet a single quarter-teaspoon serving of a popular seasoning salt can contain 380 mg—or 17% of that limit. Given these figures, the question becomes critical: is seasoning salt high in sodium, and what does that mean for your health? This guide explores the facts behind these popular flavor enhancers.

Quick Summary

Despite its blend of herbs and spices, seasoning salt is typically very high in sodium. Consumers often use larger quantities than recommended, unknowingly adding excessive salt to their diets. Checking nutrition labels and opting for homemade or salt-free alternatives is crucial for managing sodium intake.

Key Points

High Sodium Content: Seasoning salt is, by composition, high in sodium, despite containing other spices.
Misleading Serving Sizes: Manufacturers often list small serving sizes (e.g., 1/4 tsp), while actual use is typically much higher, leading to greater sodium intake.
Health Risks: High sodium consumption from products like seasoning salt increases the risk of high blood pressure, heart disease, and stroke.
Read Labels Carefully: Always check the nutrition label for the sodium content per serving and be mindful of how much you're actually using.
Prioritize Salt-Free Alternatives: Many delicious salt-free herbs and spices, as well as homemade blends, can be used to add flavor without the added sodium.
DIY Blends Offer Control: Making your own seasoning blends at home gives you complete control over the sodium content.

The Truth Behind the Label

Seasoning salt is a convenient blend of table salt and other flavorings, such as paprika, onion powder, garlic powder, and celery salt. While the added herbs and spices contribute flavor, the primary and most abundant ingredient is still salt. This means that seasoning salt, by its very nature, is high in sodium. The perceived complexity of flavor can often lead people to believe it is a 'healthier' or lower-sodium option than regular table salt, but this is a common and misleading misconception.

The Misleading Nature of Serving Sizes

The problem is compounded by small serving sizes listed on nutrition labels. For example, a quarter-teaspoon serving of Lawry's Seasoned Salt contains 380 mg of sodium. In reality, many home cooks use far more than a quarter-teaspoon to season their food, meaning the actual sodium added to a dish is often several times higher than the labeled amount. A full teaspoon of some blends can contain over 1,500 mg of sodium, which is more than half of the daily recommended limit for most healthy adults.

Health Implications of Excessive Sodium Intake

Consuming too much sodium has been linked to a number of adverse health outcomes, primarily affecting cardiovascular health.

High Blood Pressure: High sodium levels can cause the body to retain excess fluid, increasing blood volume and raising blood pressure. Over time, this can put a strain on your arteries and heart.
Heart Disease and Stroke: Prolonged high blood pressure significantly increases the risk of heart disease and stroke.
Kidney Disease: The kidneys are responsible for balancing sodium levels. When excess sodium builds up, it can damage kidney function over time.
Osteoporosis: High sodium intake can lead to increased calcium loss through urination, potentially weakening bones.

For many, especially those with pre-existing conditions like hypertension or diabetes, limiting sodium intake is critical for managing health.

Seasoning Salt vs. Alternatives: A Comparison

To highlight the difference, consider the sodium levels in various flavoring options per typical serving size.


Seasoning Type	Typical Serving Size	Approximate Sodium	Notes
Table Salt	1 tsp	~2,360 mg	Pure sodium chloride; high concentration.
Commercial Seasoning Salt (e.g., Lawry's)	1 tsp (4 x 1/4 tsp)	~1,520 mg	Blend of salt and spices; high sodium per teaspoon.
Garlic Salt	1 tsp	~1,800 mg	Contains more salt than garlic powder.
Onion Powder	1 tsp	~4.8 mg	Minimal, naturally occurring sodium.
Chili Powder	1 tsp	~77 mg	Significantly lower than salt-based blends.
Homemade Salt-Free Blend	1 tsp	0 mg	No sodium; full control over flavor.

Making the Switch to Lower-Sodium Flavor

Reducing your reliance on high-sodium blends doesn't mean sacrificing flavor. A whole world of herbs and spices can be used to create rich and complex flavor profiles. The key is to avoid any spice mix with the word 'salt' in its name, such as garlic salt or onion salt.

Flavorful Salt Alternatives

Here are some excellent salt-free ways to season your food:

Herbs and Spices: Fresh or dried herbs like oregano, basil, thyme, rosemary, and cilantro add aroma and flavor without sodium. Spices such as cumin, turmeric, paprika, chili powder, and black pepper are also excellent options.
Aromatics: Use fresh or minced garlic and onion instead of their powdered, salt-based versions. A single clove of garlic contains only 0.5 mg of sodium.
Acidic Ingredients: Lemon juice, lime juice, and different vinegars can brighten flavors and add a tangy note that reduces the need for salt.
Umami-Rich Foods: Nutritional yeast, mushrooms, and tomatoes provide a savory, umami depth that can stand in for saltiness.

Create Your Own Homemade Blends

Making your own seasoning blends is a simple and effective way to control sodium. You can follow recipes or experiment with your own combinations. The search results provide a great starting point with recipes like 'Half the Sodium Seasoned Salt' or 'The Best All Purpose Salt Free Seasoning Blend'. A basic salt-free blend could include:

1/4 cup garlic powder
2 tablespoons paprika
1 tablespoon black pepper
1 tablespoon onion powder
1 teaspoon cayenne pepper (optional)

Combine the ingredients and store in an airtight container for a versatile, sodium-free flavor booster.

Conclusion

In summary, yes, seasoning salt is high in sodium. Its convenience often masks its potent salt content, leading to overconsumption and potential health risks, especially for those needing to monitor their sodium intake. By paying close attention to nutrition labels, understanding that 'seasoning salt' is not a lower-sodium option by default, and exploring a vast array of salt-free herbs and spices, you can significantly reduce your sodium intake without compromising on flavor. Choosing homemade blends or using alternative seasonings are effective strategies for heart-healthy cooking.

Remember, your health is a journey, and every small change, like switching your seasoning, can have a significant positive impact. For more information on reducing sodium, you can visit the American Heart Association website.

Frequently Asked Questions

Yes, Lawry's Seasoned Salt is high in sodium. A quarter-teaspoon serving contains 380 mg of sodium, which is 17% of the Daily Value.

Generally, yes. Any product with 'salt' in its name, such as seasoning salt, garlic salt, or onion salt, has salt as a primary ingredient and is therefore high in sodium. You should always read the nutrition label to confirm.

To reduce sodium, you can use seasoning salt very sparingly, or better yet, replace it with homemade salt-free blends using herbs, spices, and aromatics. Using acids like lemon juice can also enhance flavor.

Excellent salt substitutes include herbs like oregano and basil, spices such as paprika and cumin, or garlic and onion powder. Some commercial salt-free seasoning blends are also available.

From a sodium perspective, both sea salt and seasoning salt are high in sodium. Sea salt contains about 40% sodium by weight, similar to table salt. While it may contain trace minerals, these do not provide significant health benefits over other salt types, so it's not a healthier low-sodium option.

Most Americans consume far more sodium than recommended. The average American consumes about 3,400 mg of sodium per day, exceeding the recommended limit of 2,300 mg for most healthy adults and 1,500 mg for those with hypertension.

Yes, by making your own seasoned salt blend, you can use less salt and more flavor-enhancing herbs and spices, significantly reducing the overall sodium content.