Do Pure Spices and Herbs Have Calories?
Yes, almost all pure spices and herbs contain some calories, but the amount is typically so low that it is considered negligible. The Food and Drug Administration (FDA) allows products with less than five calories per serving to be labeled as having zero calories. A teaspoon of dried basil, for example, has only about two calories, an amount that is unlikely to impact your overall daily calorie count significantly. For most people on a standard weight loss or maintenance plan, weighing or measuring these small amounts is an unnecessary level of detail that can lead to burnout. Instead, focus your tracking efforts on the main components of your meal.
When You Should Consider Tracking Seasoning Calories
While the calories from a pinch of oregano are insignificant, certain habits can lead to these calories accumulating. For those with extremely strict fitness or physique goals, such as competitive bodybuilders, every calorie and macro is accounted for. For the average person, however, tracking should focus on high-volume seasoning use or specific types of blends. For example, if you use a tablespoon of cumin in a chili, which contains around 23 calories, it's still probably not worth logging. The main area of concern lies with pre-packaged mixtures and liquid condiments, where calories are much more concentrated.
The Problem with Pre-made Seasoning Blends and Rubs
This is where the "do I track" question becomes more complex. Many commercially prepared blends are not just pure spices. They often include additives that significantly increase the calorie and sodium content. These hidden ingredients are added for flavor, texture, or anti-caking purposes and can quickly add up if you use large quantities.
- Sugar or corn syrup solids: These are common in many BBQ rubs and savory mixes to create a sweet and smoky flavor profile.
- Flour or maltodextrin: Used as a bulking agent, these starchy additives provide no flavor and contribute to the calorie count.
- Vegetable oils: Powdered oils are sometimes added to improve texture and shelf life, increasing the fat and calorie density.
- MSG or flavor enhancers: While not calorically significant, they can increase appetite and sodium intake.
The High-Calorie Seasoning Red Flag Checklist
Before you liberally shake a pre-made seasoning blend onto your food, check the nutrition label. Here's what to look for:
- Read the ingredient list: Look for words like sugar, dextrose, maltodextrin, oil, or starch in the first few ingredients.
- Check the serving size: Some labels have unrealistically small serving sizes, like 1/4 teaspoon, to make the calories appear lower. Consider how much you actually use.
- Sodium content: Blends and seasoning salts (like garlic salt) are notoriously high in sodium, which can lead to water retention.
- Calorie density: Some seed-based spices, like poppy or sesame seeds, naturally have a higher calorie count, especially when used in large quantities.
Comparison of Common Seasoning Calories
Here is a simple comparison to help you determine which seasonings are safe to ignore and which you should monitor more closely.
| Seasoning Type | Example | Serving Size | Approximate Calories | Tracking Recommendation |
|---|---|---|---|---|
| Pure Spice/Herb | Oregano, Paprika, Black Pepper | 1 tsp | 3–6 kcal | Negligible |
| Pure Spice (Seeds) | Poppy Seeds, Cumin Seeds | 1 tbsp | 20–42 kcal | Track if using large quantities |
| Pure Spice (Bulb) | Garlic Powder, Onion Powder | 1 tsp | 8–10 kcal | Negligible |
| Salt | Table Salt, Sea Salt | 1 tsp | 0 kcal | Not necessary to track calories, but monitor sodium |
| Pre-made Blend | Taco Seasoning Packet | 2 tbsp | 18–30 kcal | Consider tracking, check labels |
| Condiment | Balsamic Vinegar | 1 tbsp | 14 kcal | Track, especially if using a lot |
A Practical Approach to Tracking Seasonings
For the majority of people, tracking every single shake of a spice shaker is unnecessary and unsustainable. A more effective strategy is to focus on the items that truly contribute to your calorie surplus. Consider these guidelines:
- Ignore pure dried herbs and spices: Unless you are eating them by the tablespoon, the calories are negligible. Focus on the bigger picture of your meal.
- Account for high-calorie spices: If your recipe calls for large amounts of seeds, nuts, or potent spices like fenugreek or poppy seeds, it’s worth a quick check. A tablespoon of poppy seeds, for example, has around 42 calories.
- Read labels on blends and rubs: Always check the nutrition facts for pre-made seasoning packets or rubs. If they contain sugar, oil, or flour, log them into your tracking app. Better yet, create your own low-calorie blends.
- Don't forget liquid seasonings: Sauces, marinades, and some vinegars can contain significant calories from sugar and oil. These should always be tracked, just as you would track a cooking oil. A simple squeeze of lemon or lime juice is a great calorie-free alternative.
Conclusion: Where to Draw the Line
Ultimately, whether you should track calories in seasonings depends on your specific goals and the type of seasoning used. For most individuals pursuing general weight loss or health, the trace calories from pure spices and herbs are not worth the mental overhead of tracking. The key takeaway is to be a label reader, especially when using pre-made blends and bottled condiments. By understanding where the significant calories can hide, you can focus on enjoying flavorful food without sabotaging your dietary progress. Remember, adding flavor with pure, calorie-free spices and herbs is one of the best strategies for sticking to a healthy diet.
