Nutrition Diet: Does Blackened Seasoning Have Calories?

While many processed foods are loaded with hidden calories, a single teaspoon of most branded blackened seasoning mixes contains fewer than 10 calories. So, does blackened seasoning have calories? Yes, but the impact is so minimal that it is often considered negligible for dietary purposes.

Quick Summary

Blackened seasoning itself contains very few calories, but the key nutritional concern in store-bought blends is often the high sodium content. The actual calorie count of a blackened dish is primarily determined by the cooking process, which typically involves a significant amount of butter. Homemade blends allow for complete control over sodium and ingredients.

Key Points

• Calories Are Negligible: Blackened seasoning itself contains very few calories per serving (often less than 10) and is generally considered a calorie-free flavor enhancer.

• Sodium is the Main Concern: Many store-bought blends are extremely high in sodium, which can negatively impact blood pressure and overall health.

• Cooking Fat Adds Calories: The majority of calories in a blackened dish come not from the seasoning, but from the butter or oil used during the high-heat searing process.

• Homemade is Healthier: Making your own blackened seasoning allows you to control the ingredients, specifically the salt content, and avoid unwanted additives.

• Spices Offer Minor Benefits: The herbs and spices in the blend provide trace amounts of vitamins and antioxidants, contributing a small positive nutritional benefit.

• Focus on the Full Meal: For a healthier approach, focus on the entire dish's nutritional profile, including the choice of protein and cooking fat, rather than fixating on the seasoning's calories.

The Truth About Calories in Spices

Spices, derived from dried, ground plant parts, contain minimal carbohydrates and fat. The small amounts typically used for seasoning mean their caloric contribution is almost insignificant. A serving of blackened seasoning, usually a teaspoon or less, generally falls below the FDA's requirement for calorie labeling. While the core spices in blackened seasoning like paprika and cayenne have virtually no calories, some commercial blends may contain fillers or anti-caking agents that could slightly alter the nutritional content. Added sugar is less common in savory blends. Always review the nutrition label on packaged seasonings.

Common ingredients in blackened seasoning blends:

• Paprika
• Cayenne pepper
• Garlic powder
• Onion powder
• Dried thyme
• Dried oregano
• Black pepper
• Salt

The Hidden Caloric Culprit: The Blackening Process

The distinctive dark crust of a blackened dish comes from searing food coated in melted butter in a very hot cast-iron skillet. The butter, rather than the seasoning, is the primary source of calories in the final dish. Reducing the amount of butter or using a healthier fat like avocado oil during searing can significantly lower the calorie count.

The Nutritional Profile: Beyond Just Calories

While the calorie content of blackened seasoning is low, the sodium level in store-bought blends is often high. Excessive sodium can contribute to health issues like high blood pressure. Making your own seasoning at home allows you to control the salt content, even creating a salt-free version. The spices themselves also offer minor health benefits, containing antioxidants and other nutritional compounds.

Homemade vs. Store-Bought: A Comparison

Feature	Homemade Blackened Seasoning	Store-Bought Blackened Seasoning
Calories per serving	Negligible	Negligible (often 0-10)
Sodium Control	Complete; can be salt-free	Varies; can be very high
Ingredients	Spices only; no additives	May contain additives or sugars
Flavor Customization	Adjustable to taste	Pre-set
Freshness	Fresher ingredients	Less potent over time

Crafting Your Own Healthy Blackened Seasoning

Creating your own blackened seasoning is simple and ensures a fresh, flavorful, and healthier option without excessive sodium or additives.

Ingredients for a basic homemade blend:

• 1 ½ tablespoons paprika
• 1 tablespoon garlic powder
• 1 tablespoon onion powder
• 1 tablespoon dried thyme
• 1 teaspoon black pepper
• 1 teaspoon cayenne pepper (adjust heat)
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• (Optional) 1 teaspoon kosher salt, or to taste

Instructions:

1. Combine all ingredients in a bowl.
2. Mix well.
3. Store in an airtight container in a cool, dark place for up to a year.

Adjust the paprika and cayenne for desired flavor and heat. Experiment with other spices like cumin for added depth.

Conclusion: Mastering Flavor Without Compromising Health

The calories in blackened seasoning are negligible in a balanced nutrition diet. The primary concern with store-bought options is high sodium, which is easily managed by making a homemade blend. When preparing blackened dishes, focus on the calorie contribution from cooking fats like butter and make choices that support your health goals. By being mindful of ingredients and cooking methods, you can enjoy the robust flavor of blackened food healthily.

For more detailed recipes and cooking tips, you can find a variety of resources online, such as this helpful guide from Allrecipes on making your own blend.

Frequently Asked Questions

Are there any carbs in blackened seasoning?

Yes, since spices are derived from plants, they contain trace amounts of carbohydrates. However, like calories, the amount of carbs in a standard serving of blackened seasoning (1 teaspoon) is so low that it is considered negligible and doesn't need to be counted for most diets.

How can I reduce the sodium in my blackened seasoning?

The easiest way to reduce the sodium is to make your own blend at home. You can simply leave the salt out of the recipe and add it to taste separately. Many salt-free recipes exist for this purpose.

Is store-bought blackened seasoning healthy?

Store-bought seasoning can be part of a healthy diet, but you should be mindful of the ingredients. The primary concern is the high sodium content in many brands. Always check the nutrition label for sodium levels and look for brands with no added sugars or unnecessary additives.

Does the blackened cooking method add calories?

The blackening process, which involves searing food coated in melted butter in a very hot skillet, is what adds significant calories to the dish, not the seasoning itself. For a healthier alternative, you can use less butter or a healthier oil.

Can I make a keto-friendly blackened seasoning?

Yes, a homemade blackened seasoning blend is naturally keto-friendly as it consists of dried herbs and spices with negligible carbs. You should avoid any store-bought blends that contain added sugars or fillers.

Why is homemade blackened seasoning more flavorful?

Homemade seasoning is often more flavorful because the spices are fresher and more potent than those that have been sitting on a store shelf. Additionally, you can customize the blend to your personal taste, adjusting the heat and other spice levels.

What is the difference between blackened and Cajun seasoning?

Blackened seasoning is typically a specific sub-type of Cajun or Creole spice blend designed for the high-heat searing technique. It is often a mix of paprika, garlic, onion, thyme, oregano, and various peppers. While the ingredient overlap is significant, Cajun seasoning may vary more in its composition and is used for a wider range of dishes.