What Common Seasonings Have Gluten? A Guide for Gluten-Free Cooking

October 29, 2025 •

4 min read

According to the Celiac Disease Foundation, over 30% of pre-packaged seasonings contain undeclared gluten, making label vigilance critical for those with sensitivities. The journey from pure spice to packaged blend can introduce hidden gluten through additives and cross-contamination, so understanding what common seasonings have gluten is key for safe cooking.

Quick Summary

This guide details which seasoning mixes often contain gluten, identifies common gluten-containing additives like malt or wheat starch, and explains how to read labels for certification. It also covers the risks of cross-contamination in processing and offers safe alternatives for preparing delicious, flavorful gluten-free meals.

Key Points

Blended Seasonings Pose a Risk: While pure, single-ingredient spices are gluten-free, pre-mixed blends like taco or curry powder often contain hidden gluten from thickeners or anti-caking agents.
Watch for Hidden Ingredients: Be on the lookout for additives like malt (often from barley), wheat starch, and undisclosed modified food starch, which can introduce gluten into products.
Cross-Contamination is a Threat: Even pure spices can become contaminated if processed in facilities that also handle gluten-containing products. Look for certified labels for maximum safety.
Choose Certified Gluten-Free Products: The most reliable way to ensure a seasoning is safe is to purchase products with third-party certification logos, such as GFCO.
Learn to Read Labels Vigilantly: Read ingredient lists carefully for explicit mention of wheat, barley, or rye, and be wary of vague terms like "natural flavors".
DIY Blends for Ultimate Control: Making your own seasoning mixes from certified gluten-free single spices is the safest way to ensure your food is free from hidden gluten.
Scrutinize Sauces and Marinades: Many liquid seasonings, including traditional soy sauce and Worcestershire sauce, contain gluten and require a certified gluten-free alternative.

Why Seasonings Aren't Always Safe

While single-ingredient spices like cumin, paprika, and turmeric are naturally gluten-free, the risk arises from how they are processed, blended, and packaged. Manufacturers add a variety of ingredients to seasoning mixes for flavor, texture, and to prevent clumping. Some of these additives can contain gluten, while cross-contamination is a significant concern during processing in shared facilities.

Common Gluten-Containing Additives

It's not always the seasoning itself but the ingredients blended into it that carry gluten. Knowing these hidden sources is the first line of defense against accidental exposure.

Barley Malt: A common ingredient in many sauces and marinades, particularly Worcestershire sauce.
Wheat-Based Fillers: Used as thickeners or anti-caking agents in many commercial spice blends, including some garlic salt and seasoned salts.
Modified Food Starch: Unless explicitly stated as corn or potato-based, this additive can be derived from wheat.
Hydrolyzed Vegetable Protein (HVP): Although often made from corn or soy, it can be derived from wheat. Reputable brands will specify the source.

High-Risk Seasoning Blends to Scrutinize

Certain blended products are more likely than others to contain hidden gluten. For those with celiac disease or gluten sensitivities, these items require careful label reading or should be avoided unless certified gluten-free.

Taco Seasoning: Many pre-packaged taco mixes use wheat flour or other wheat-based fillers.
Bouillon Cubes and Granules: A high percentage of commercial bouillon products contain wheat-based thickeners.
Soy Sauce and Teriyaki Sauce: Traditional soy sauce is fermented with wheat. Tamari is a common gluten-free alternative, but confirmation is always needed. Teriyaki sauce, which is soy sauce-based, also carries this risk.
Curry Powder: Some manufacturers use wheat flour as a binder in their curry powder mixes.
Seasoned Salts: These blends often contain wheat-derived starches or anti-caking agents.
Worcestershire Sauce: Typically contains barley malt vinegar, a significant gluten source.

The Problem of Cross-Contamination

Even single-ingredient spices are not always 100% safe. Cross-contamination can occur if spices are processed or packaged in facilities that also handle gluten-containing products. For individuals with celiac disease, even trace amounts can cause a reaction. The Canadian Food Inspection Agency found gluten in a significant percentage of ground herbs and spices during testing. Look for brands that are certified gluten-free, indicating they adhere to strict testing standards.

A Comparison of Common Seasonings

This table outlines the gluten status and potential risks of several common seasonings to help inform your purchasing decisions.


Seasoning	Gluten Status	Risk Factor	Safe Alternative
Pure Spices (e.g., cumin, paprika)	Naturally gluten-free	Low, but check for cross-contamination risk on label.	Buy certified gluten-free brands.
Taco Seasoning Mix	High risk, often contains fillers	High, requires careful label reading.	Make your own blend using pure spices.
Traditional Soy Sauce	Contains wheat, high risk	Very High, wheat is a primary ingredient.	Certified gluten-free tamari or coconut aminos.
Worcestershire Sauce	High risk, contains barley malt	Very High, barley malt vinegar is a gluten source.	Brands like Lea & Perrins offer certified gluten-free versions.
Bouillon Cubes/Powders	High risk, often contains wheat fillers	High, check labels for wheat-based thickeners.	Certified gluten-free bouillon or homemade broth.
Garlic Powder/Salt (Blends)	Variable, can contain wheat starches	Moderate to high, depending on anti-caking agents.	Pure garlic powder or certified gluten-free garlic salt.

How to Ensure Your Seasonings are Truly Gluten-Free

Navigating the world of seasonings safely means becoming a vigilant label reader. While the FDA requires wheat to be listed, other gluten-containing grains like barley and rye are not always clearly declared.

Look for Certification Logos: The most reliable way to ensure a product is gluten-free is to look for a third-party certification logo, such as GFCO (Gluten-Free Certification Organization). This verifies that the product has been tested to meet strict gluten-free standards.
Read Ingredient Lists Carefully: Always check for ingredients like wheat, barley, rye, malt, brewer's yeast, or malt extract. Be cautious with ambiguous terms like “natural flavors” or “spices” if the product is not certified, as these can sometimes hide gluten.
Make Your Own Blends: The safest and most flavorful option is to buy certified gluten-free single spices and blend them yourself. This gives you complete control over the ingredients and eliminates the risk of cross-contamination from a manufacturer.
Contact the Manufacturer: If you're unsure about a product's gluten status, contact the company directly. Reputable brands will be able to provide detailed allergen information.

The Risks of Hidden Gluten

Ingesting even small amounts of hidden gluten can have serious health consequences for individuals with celiac disease, including intestinal damage and nutrient malabsorption. For those with non-celiac gluten sensitivity, symptoms can range from gastrointestinal distress to fatigue and joint pain. The cumulative effect of repeated exposure can lead to chronic inflammation and long-term health issues. By being aware of hidden gluten in seasonings, you can proactively protect your health.

Conclusion

While the prospect of hidden gluten in seasonings can seem daunting, knowing what common seasonings have gluten empowers you to make safe choices. By prioritizing certified gluten-free products, reading labels meticulously, and considering making your own blends, you can flavor your food without fear. Staying informed about common culprits like certain seasoning mixes and additives is the best defense. With this knowledge, a safe and flavorful gluten-free kitchen is entirely within reach, ensuring that your meals are delicious and healthy every time.

How to Store Gluten-Free Spices

To prevent cross-contamination in your own kitchen, store certified gluten-free spices in airtight containers labeled clearly. Keep them separate from any gluten-containing items and use dedicated utensils for handling.

Making Your Own Gluten-Free Taco Seasoning

For a homemade, guaranteed gluten-free taco seasoning, mix 2 tablespoons chili powder, 1 teaspoon cumin, 1 teaspoon paprika, and 1/2 teaspoon garlic powder. Adjust to taste.

Outbound Link

For more information on decoding complex food labels and understanding FDA requirements for gluten-free products, visit the Gluten-Free Certification Organization website.

Frequently Asked Questions

Seasonings most likely to contain gluten include pre-mixed taco seasonings, certain curry powders, traditional soy sauce, Worcestershire sauce, bouillon cubes, and seasoned salts due to added wheat fillers, thickeners, or anti-caking agents.

Traditional soy sauce is not gluten-free as it is made with wheat. However, gluten-free tamari and coconut aminos are safe alternatives, but always check for a 'certified gluten-free' label to be sure.

The safest way is to look for a third-party certification logo, such as GFCO (Gluten-Free Certification Organization), on the packaging. These certifications require rigorous testing to ensure very low gluten levels.

Cross-contamination is a significant risk, even for naturally gluten-free spices. If processed on shared equipment with gluten-containing products, trace amounts can transfer. For celiac sufferers, certified gluten-free brands are recommended.

Not necessarily, but they are red flags. While maltodextrin is typically corn-based and highly processed to remove gluten, and modified food starch can be from sources like corn, they can also be wheat-derived. If the source isn't specified, and the product isn't certified gluten-free, it's safer to avoid it.

Yes, several brands now offer certified gluten-free versions of Worcestershire sauce that do not contain barley malt vinegar. Check the label for the 'certified gluten-free' mark.

Pure garlic powder is naturally gluten-free. However, some commercial brands add anti-caking agents derived from wheat or process it in shared facilities. For severe sensitivities, choose a certified gluten-free option.

Yes, making your own blends from certified gluten-free single spices is the most foolproof method to ensure your seasonings are completely safe and free from hidden gluten.