What seasoning doesn't have salt in it? A complete guide

November 3, 2025 •

4 min read

According to the World Health Organization, the average global salt intake is more than double the recommended amount. Fortunately, you don't have to sacrifice flavor to reduce your sodium intake. This article explores the vast world of herbs, spices, and other seasonings, answering the crucial question: what seasoning doesn't have salt in it?

Quick Summary

This guide covers numerous salt-free herbs, spices, and natural flavor enhancers. It outlines simple ways to build flavor from scratch, provides details on specific ingredients, and compares commercial salt-free blends to help you cook delicious, low-sodium meals.

Key Points

Single-Ingredient Herbs and Spices: All fresh and dried single-ingredient herbs and spices like paprika, cumin, and basil are naturally salt-free.
Aromatics and Acids: Ingredients such as fresh garlic, onion, ginger, and citrus juice or zest add powerful flavor without sodium.
Homemade Blends: Creating your own spice mixes gives you complete control over ingredients and ensures they are 100% salt-free.
Commercial Salt-Free Options: Brands like Mrs. Dash and Spice Hunter offer a wide range of convenient, pre-made salt-free blends.
Rinse Canned Goods: Draining and rinsing canned vegetables and beans can reduce sodium content by up to 40%.
Enhance with Umami: Nutritional yeast and mushroom powder add a savory, umami depth to dishes that can replace the flavor lost by removing salt.
Acclimate Your Taste Buds: Your palate will adjust over time to appreciate the more subtle flavors of low-sodium cooking, reducing your craving for salt.

Why Season Without Salt?

High sodium consumption is linked to health issues like high blood pressure, heart disease, and kidney disease. Reducing your salt intake is a significant step toward better health, but it doesn't mean your meals have to be bland. A wide variety of herbs, spices, and natural ingredients can provide robust, exciting flavors. The key is to shift your perspective from using salt as a primary flavor agent to using it as an enhancer, or eliminating it entirely by relying on other aromatics.

The World of Salt-Free Herbs

Herbs are a fantastic way to add complex flavors without any sodium. They can be used fresh or dried, each offering a slightly different profile.

Fresh Herbs:

Basil: Sweet and peppery, ideal for Italian sauces and salads.
Cilantro: Bright and citrusy, a staple in Mexican and Southeast Asian cuisine.
Dill: Tangy and grassy, pairs wonderfully with fish and vegetables.
Mint: Cool and refreshing, great for drinks, salads, and lamb.
Parsley: Clean and slightly peppery, a versatile garnish for countless dishes.
Rosemary: Pungent and woodsy, perfect for roasted chicken, potatoes, and lamb.
Thyme: Earthy and savory, works well in stews, soups, and with roasted vegetables.

Dried Herbs:

Oregano: Pungent and robust, a core flavor in Mediterranean cooking.
Marjoram: Milder and sweeter than oregano, excellent for poultry.
Bay Leaf: Adds a subtle, warm flavor to soups and slow-cooked dishes.
Sage: Earthy and aromatic, a classic for poultry and stuffings.

Spices That Contain Zero Salt

Spices offer warmth, heat, and deep flavor notes. All single-ingredient spices are naturally salt-free, so the only risk comes from pre-mixed blends, which should be checked for added sodium.

Black Pepper: The classic, adds a sharp, earthy heat.
Cayenne Pepper: A fiery kick for sauces, marinades, and rubs.
Cumin: Earthy, nutty, and warm, essential for Mexican and Indian dishes.
Paprika: Sweet, smoky, or hot, depending on the variety, adds color and flavor.
Turmeric: Earthy and slightly bitter, known for its vibrant color and anti-inflammatory properties.
Garlic Powder: A concentrated, savory flavor, different from fresh garlic but equally useful.
Onion Powder: Provides a mellow, sweet onion flavor without the moisture of fresh onions.
Curry Powder (make your own): A complex blend of spices like cumin, turmeric, coriander, and more, offering deep flavor without salt.
Chinese Five Spice: A blend that includes star anise, cloves, cinnamon, Sichuan peppercorns, and fennel seeds, offering a balance of all five major tastes.

Natural Flavor Enhancers Beyond Herbs and Spices

Beyond herbs and spices, other natural ingredients can elevate a dish without adding a single milligram of sodium. These often provide acidity, umami, or a touch of heat.

Citrus Zest and Juice: Lemon, lime, and orange zest or juice add a bright, tangy flavor that mimics the effect of salt.
Vinegars: Balsamic, apple cider, and red wine vinegar can add acidity and depth to marinades and sauces.
Garlic and Onions: Fresh garlic and onions, when sautéed or roasted, create a foundational layer of savory flavor.
Ginger: Fresh or ground ginger adds a spicy, aromatic element to stir-fries and marinades.
Nutritional Yeast: Offers a cheesy, nutty, umami flavor, particularly useful for plant-based dishes.
Mushroom Powder: A powerful, concentrated source of umami flavor.
Freshly Ground Pepper: Adds a sharp, pungent bite to finish any dish.

Comparison Table: Homemade vs. Store-Bought Blends


Feature	Homemade Salt-Free Blends	Store-Bought Salt-Free Blends
Control	Complete control over ingredients and freshness.	Ingredients are pre-determined; freshness can vary.
Cost	Often cheaper per ounce, especially when buying bulk spices.	Generally more expensive, but convenient.
Customization	Easily adjustable to personal taste and diet needs.	Offers less flexibility; must buy different versions.
Convenience	Requires time to mix ingredients and store.	Ready to use instantly; requires no prep.
Availability	Requires sourcing individual spices, which may take effort.	Readily available in most grocery stores (e.g., Mrs. Dash, Spice Hunter).

Homemade blends give you ultimate control, while commercial options like Mrs. Dash offer convenience. Many companies also offer specific salt-free blends, such as Mexican seasoning or Italian seasoning, which can be a great starting point for those new to salt-free cooking.

Creating Your Own All-Purpose Salt-Free Blend

A simple, versatile all-purpose blend can be made with common salt-free spices. Here is a sample recipe, but feel free to adjust to your taste:

5 teaspoons onion powder
1 tablespoon garlic powder
1 tablespoon paprika
1 tablespoon dry mustard
1 teaspoon dried thyme
1/2 teaspoon black pepper
1/2 teaspoon celery seed

Combine all ingredients in a jar and shake well. This can be used on vegetables, chicken, beef, or in soups and stews.

Conclusion

Exploring seasonings without salt is not about restriction; it's about culinary discovery. By focusing on the vibrant, complex flavors that herbs, spices, and natural enhancers provide, you can dramatically reduce your sodium intake without compromising on taste. Remember to check labels for hidden salt in store-bought blends and embrace the creative freedom of building your own unique flavor profiles. Over time, your palate will adapt, and you'll find that low-sodium cooking can be incredibly satisfying and delicious.

Want to learn more about the health benefits of reducing your salt intake? Read this comprehensive guide from the CDC.

Frequently Asked Questions

You can use any single-ingredient spice or herb, such as garlic powder, onion powder, black pepper, cayenne, cumin, paprika, oregano, basil, or thyme. For complex flavors, you can create your own salt-free blends using a combination of these spices.

No, many store-bought seasoning blends contain a significant amount of salt. It is crucial to read the ingredients list and check the nutritional label for sodium content. Look for brands specifically labeled 'salt-free' or 'no salt added'.

Focus on enhancing flavor with a variety of ingredients. Use acids like lemon juice or vinegar, increase the amount of fresh or roasted garlic and onions, add umami with mushrooms or nutritional yeast, and build flavor depth with layered herbs and spices.

A simple and effective all-purpose blend can include garlic powder, onion powder, paprika, black pepper, and dried herbs like thyme and oregano. You can store it in a jar for easy use on meats, vegetables, and more.

No, while they are less processed, sea salt and Himalayan pink salt have roughly the same amount of sodium as regular table salt. They do not offer a significant health advantage in terms of sodium reduction.

Monosodium glutamate (MSG) contains about two-thirds less sodium than table salt and adds an umami flavor. Some people use it as a salt replacement, but it is important to be aware that it still contains some sodium.

Start by reducing the amount of salt you add to home-cooked meals and eliminate the salt shaker from the table. Gradually increase your use of salt-free herbs, spices, and other flavor enhancers to help your taste buds adjust.