What Seasonings Don't Have Sugar or Carbs? Your Essential Guide

October 27, 2025 •

3 min read

Over 75% of processed foods contain added sugar, and this can include many pre-packaged seasoning mixes. For those monitoring their sugar or carb intake, it's essential to know what seasonings don't have sugar or carbs to avoid flavorless meals. The good news is that a wide variety of herbs and spices are naturally free of both, allowing you to add delicious flavor to your food without compromising your diet.

Quick Summary

This guide lists numerous herbs, spices, and homemade blends that are naturally free of sugar and carbs. It explains how to identify hidden additives in pre-made mixes by reading labels and offers tips for creating flavorful meals on a keto or low-carb diet.

Key Points

Check Ingredients: Always read the labels on pre-made seasoning blends to spot hidden sugars like dextrose or maltodextrin.
Choose Single Herbs and Spices: Opt for individual spices and herbs like paprika, cumin, oregano, and basil, which are naturally sugar and carb-free.
Make Your Own Blends: Customizing your own taco seasoning or Italian mix ensures complete control over ingredients and nutrition.
Use Fresh for Better Flavor: Fresh herbs like cilantro, basil, and parsley often provide a more vibrant taste than their dried counterparts.
Explore Other Flavor Enhancers: Utilize non-sugar and non-carb options like vinegar, lemon juice, or sugar-free hot sauce for added complexity.
Toast Whole Spices: For a deeper, more aromatic flavor, lightly toast whole spices in a dry pan before grinding them.

Why Whole Spices and Herbs are Best for Low-Carb Diets

Most single-ingredient herbs and spices are naturally free from sugar and carbs, making them ideal for anyone following a ketogenic or low-carb diet. The issue arises with pre-made seasoning blends, which often contain anti-caking agents, fillers, and, most notably, hidden sugars like dextrose or maltodextrin. By sticking to whole herbs and spices, or by making your own blends, you can maintain complete control over the ingredients in your food.

Single-Ingredient Seasonings with No Sugar or Carbs

Single herbs and spices offer a foundation for flavor without any hidden surprises. You can mix and match these to create a wide array of flavor profiles for any dish.

Herbs: Basil, rosemary, thyme, oregano, dill, chives, parsley, bay leaf, sage.
Spices: Black pepper, white pepper, cayenne pepper, paprika, smoked paprika, cumin, turmeric, ginger powder, garlic powder, onion powder.
Other Flavorings: Salt (in moderation), mustard powder, chili flakes, celery seed, whole peppercorns.

Creating Your Own Sugar-Free and Carb-Free Blends

Making your own seasoning mixes is the best way to ensure no sugar or carbs are included. Here are some popular blends you can recreate at home.

Homemade Taco Seasoning

Chili powder
Cumin
Garlic powder
Onion powder
Paprika
Black pepper
Cayenne pepper (optional)

Italian Herb Blend

Dried oregano
Dried basil
Dried rosemary
Dried thyme
Garlic powder

Everything Bagel Seasoning

White sesame seeds
Black sesame seeds
Poppy seeds
Dried minced garlic
Dried minced onion
Flake salt

How to Read Labels to Avoid Hidden Ingredients

When buying pre-packaged seasonings, scrutinize the ingredient list. Many products market themselves as savory but still contain sweeteners. Look out for these ingredients:

Sugar Aliases: Dextrose, maltodextrin, corn syrup solids, honey powder, molasses powder.
Fillers: Starch or flour, which add carbs without any real flavor.
Other Additives: Some blends may have additives you wish to avoid. Simpler is always better.

A Comparison of Common Seasonings


Seasoning	Sugar Content	Carb Content	Notes
Pure Salt & Pepper	Zero	Zero	The most basic and safest option. Adds fundamental flavor.
Italian Herb Blend (Homemade)	Zero	Trace amounts (negligible)	Full-bodied flavor from dried herbs.
Taco Seasoning (Store-Bought)	Often has sugar	Often has carbs	Many brands add sugar or cornstarch; read the label carefully.
Curry Powder (Pure)	Zero	Low/Trace amounts	A blend of multiple spices, but generally safe if additive-free.
BBQ Rub (Store-Bought)	Usually has sugar	Varies widely	Sugar, often brown sugar, is a primary ingredient for caramelization.
Garlic Powder	Trace amounts	Low	The carbs from pure garlic powder are negligible per serving.
Onion Powder	Trace amounts	Low	Similar to garlic powder, negligible carbs per typical serving.

Advanced Seasoning Techniques for Maximum Flavor

Moving beyond the basics allows you to create more complex, satisfying meals without relying on sugar or carbs.

Using Fresh Herbs for Enhanced Flavor

Fresh herbs often provide a more vibrant and nuanced flavor than their dried counterparts. Use fresh basil, cilantro, mint, and parsley to brighten up salads, proteins, and sauces.

Harnessing Acidity and Heat

Vinegar: A splash of white wine vinegar, apple cider vinegar, or balsamic vinegar (checking for sugar content) can add a bright, tangy element.
Citrus: Fresh lemon or lime juice adds a zesty kick to fish, chicken, and vegetables.
Heat: Chili flakes, cayenne pepper, or a sugar-free hot sauce can provide a spicy depth of flavor.

Toasting Whole Spices

Toasting spices like cumin, coriander, and fennel seeds in a dry pan before grinding them releases their aromatic oils and enhances their flavor significantly. This is a simple technique that adds a new dimension to your dishes.

Conclusion

Navigating the world of seasonings without sugar or carbs is simple once you know what to look for. By prioritizing single-ingredient herbs and spices or making your own custom blends, you can confidently add a huge range of flavor to your food. Always double-check ingredient lists on pre-made products for hidden sugars and other additives. With this knowledge, you can ensure your low-carb or keto dishes are not only healthy but also incredibly delicious.

How to Create the Perfect Spice Blend from Scratch

To create a balanced and flavorful spice blend, follow this three-step process. First, determine the flavor profile you want to achieve, such as spicy, savory, or smoky. Next, select your base spices, like cumin or paprika, and your aromatic herbs, such as oregano or thyme. Finally, blend and taste your mixture, adjusting ratios to your preference, and store in an airtight container for freshness.

Frequently Asked Questions

To add a sweet flavor without sugar, you can use naturally sugar-free spices like cinnamon or nutmeg. Some people also use keto-friendly sweeteners like erythritol or stevia in certain recipes, but these are not considered spices.

Not necessarily. While the pure spices used in curry powder (like turmeric, cumin, coriander) are sugar and carb-free, some pre-packaged mixes might contain fillers or anti-caking agents that add trace carbs or even sugar. Check the label to be sure.

Some spices, like onion powder and garlic powder, contain trace amounts of carbs that, in large quantities, could add up. In very small, typical serving sizes (e.g., a teaspoon), these are negligible, but it is best to be mindful of your portions.

Yes, both onion and garlic powder are keto-friendly when used in moderation. The carb count per teaspoon is very low, making them safe for adding flavor without disrupting ketosis. Just avoid using them excessively.

Create a sugar-free BBQ rub by combining spices like paprika, smoked paprika, chili powder, onion powder, garlic powder, cumin, black pepper, and mustard powder. You can add a pinch of cayenne for heat or dried herbs for extra flavor.

Many brands now offer sugar-free ketchup and BBQ sauce, such as G Hughes. For a homemade option, you can create a tangy rub with spices and vinegar, or a sugar-free hot sauce can be used to add flavor.

No, pure salt (including sea salt, Himalayan pink salt, or table salt) does not contain any sugar or carbs. It is a fundamental seasoning for a low-carb diet.