What spices are high in sodium? Navigating the seasoning aisle for a low-sodium diet

November 4, 2025 •

4 min read

According to the American Heart Association, more than 9 out of 10 Americans consume more sodium than is recommended, which can increase the risk of high blood pressure and other heart conditions. For those monitoring their intake, it's crucial to know not only the obvious sources but also what spices are high in sodium, as many processed blends and seasoning salts can be significant contributors.

Quick Summary

This article explores spices with high sodium content, differentiating between natural sodium and added salt in seasoning blends. It provides a list of specific items to limit or avoid and offers a wide array of healthy, salt-free alternatives for flavorful cooking. The guide helps in making informed dietary choices for better health.

Key Points

Hidden Sodium: Many processed seasoning blends and sauces, not just table salt, are major sources of hidden sodium.
Seasoning Salts: Products with "salt" in the name, like garlic salt and onion salt, have very high sodium levels.
Pre-packaged Mixes: Be cautious with pre-made seasoning packets for items like tacos and soups, as they often contain excess salt.
Utilize Salt-Free Alternatives: Flavor foods with fresh herbs, pure spices, aromatics, and acids like lemon juice to reduce sodium without losing taste.
Read Labels: Always check the nutrition information for sodium content on store-bought seasonings to make informed choices.
Make Your Own Blends: Creating homemade seasoning mixes is an effective way to control and lower your sodium intake.
MSG Consideration: While it contains less sodium than table salt, MSG contributes sodium and is often found in other highly processed, high-sodium foods.
Naturally Low Sodium: Single, unadulterated herbs and spices generally have very low sodium levels.

Understanding Sodium in Spices: Natural vs. Added

When we think of high-sodium foods, spices are not usually the first thing that comes to mind. We tend to focus on things like processed meats, fast food, and canned soups. However, many common seasoning products, sauces, and condiments contain a significant amount of hidden salt that can derail a low-sodium diet. It is important to distinguish between the very low levels of naturally occurring sodium in herbs and spices and the much higher amounts of sodium chloride added for flavor and preservation.

Naturally, most single herbs and spices contain minimal sodium. For instance, fresh garlic has almost no sodium, while a cup of chopped onions contains less than 5mg. However, when these ingredients are turned into products like garlic salt or onion salt, the sodium content skyrockets. This is because the word "salt" in the name indicates a high concentration of sodium chloride has been added to the blend.

The Most Common High-Sodium Seasonings

To keep your sodium intake in check, it is essential to be aware of the following seasonings and products that are often loaded with salt:

Seasoning salts: Any product that includes "salt" in its name, such as garlic salt, onion salt, or celery salt, is a prime culprit. These blends contain a high ratio of salt mixed with other ingredients.
Pre-packaged spice mixes: Many pre-made blends for tacos, chilis, or steak are convenient but can be packed with sodium. For example, some dry taco seasoning mixes contain over 7,000mg of sodium per 100g.
Capers and pickles: While often used as a flavoring, capers are brined in salt and contain very high sodium levels (over 2,300mg per 100g).
Monosodium Glutamate (MSG): MSG is a flavor enhancer made from sodium and glutamic acid. Although it contains about one-third the sodium of table salt, using large amounts can still increase your intake. While the FDA classifies it as safe, it's typically found in highly processed foods.
Bouillon cubes and powders: These are concentrated flavorings used for soups, broths, and sauces. Chicken powder, for example, can contain nearly 17,000mg of sodium per 100g.
Condiments and Sauces: Many sauces like soy sauce, teriyaki sauce, and prepared mustard contain significant sodium.

Flavorful Low-Sodium Alternatives

Cooking with less salt doesn't mean sacrificing flavor. A whole world of herbs, spices, and other ingredients can elevate your food without the extra sodium. Here is a list of excellent salt-free and naturally low-sodium options:

Herbs: Basil, oregano, rosemary, thyme, dill, parsley, and cilantro add fresh, vibrant flavors.
Spices: Cumin, coriander, smoked paprika, turmeric, cinnamon, and nutmeg offer warmth and depth.
Aromatics: Fresh or powdered garlic and onion add robust flavor and are very low in sodium.
Acids: A squeeze of fresh lemon, lime, or a splash of vinegar can brighten a dish and mimic the taste of salt.
Heat: Red or cayenne pepper and chili flakes can add a kick to your food.
Nutritional Yeast: A vegan ingredient that can provide a cheesy, savory flavor.

Comparison Table: High-Sodium vs. Low-Sodium Seasonings


Seasoning Type	High-Sodium Example	Sodium Content (per tsp)	Low-Sodium Alternative	Sodium Content (per tsp)	Benefit of Alternative
Seasoning Salt	Garlic Salt	~1,800mg (varies)	Garlic Powder	~0.5mg	Pure flavor without added salt
Powdered Mix	Chili Powder	~77mg	Homemade chili blend (paprika, cumin, chili flakes)	<5mg	Full flavor control, no hidden salts
Condiment	Soy Sauce	~290mg (per tbsp)	Coconut Aminos (low-sodium)	<100mg (varies per brand)	Offers a savory, umami taste with less sodium
Brined Food	Capers	~350mg	Lemon juice and zest	~0mg	Adds bright, acidic flavor without the high salt
Flavor Enhancer	Bouillon Powder	~1,698mg (per 100g)	Fresh herbs & spices	<10mg	Natural, whole food-based flavor enhancement

Tips for Reducing Sodium from Spices

To effectively lower the amount of sodium from seasonings in your diet, consider the following strategies:

Read labels carefully. Always check the nutritional information on store-bought spice blends, sauces, and packets. Look for labels that say "sodium-free," "low sodium," or "no salt added".
Make your own blends. Creating your own seasoning mixes allows you to control the exact amount of sodium. Combine your favorite low-sodium spices like garlic powder, onion powder, and paprika to build flavor from scratch.
Taste as you go. Add herbs and spices incrementally and taste the dish throughout the cooking process. You may find that you need much less salt than you initially thought.
Embrace fresh. Fresh herbs and aromatics, like garlic and ginger, offer potent flavors with negligible sodium content. Incorporate them liberally in your cooking.
Utilize acid. Acidity from ingredients like lemon juice, lime juice, or various vinegars can provide a bright, zesty flavor that makes food seem more seasoned, reducing the need for salt.
Experiment with alternatives. Don't be afraid to try new spices and combinations. A dash of smoked paprika can replace a salty flavor profile, while a sprinkle of cinnamon can add warmth to savory dishes.

Conclusion

While individual dried herbs and spices contain minimal sodium, many pre-packaged blends and convenience seasonings are high in hidden salt. Being aware of what spices are high in sodium, such as garlic salt, chili powder mixes, and bouillons, is a crucial step towards reducing your overall sodium intake. By prioritizing fresh herbs, salt-free alternatives, and homemade spice mixes, you can enjoy rich, flavorful meals that support your heart health without compromising taste. Making mindful choices in the kitchen empowers you to control your diet and build healthier eating habits that last.

For further information on sodium reduction, consult the guidelines provided by the American Heart Association.

Frequently Asked Questions

Seasonings known for being high in added sodium include garlic salt, onion salt, celery salt, bouillon cubes, and most pre-packaged chili, taco, or steak spice blends.

Yes, using fresh ingredients is a great alternative. For instance, you can use fresh garlic or garlic powder instead of garlic salt, or fresh onions instead of onion salt, to gain flavor without the added sodium.

No, not all spice mixes are high in sodium. The sodium content varies, so it's important to read the nutrition label. Many salt-free and low-sodium spice blends are available in stores.

You can enhance flavor by using a variety of fresh and dried herbs like basil, oregano, and thyme; spices such as cumin and paprika; aromatics like garlic and onion; and acids like lemon juice or vinegar.

Yes, MSG contains sodium, but less than table salt. While the FDA considers it safe, it's often found in processed foods that are already high in sodium, so it's wise to be mindful of it.

Naturally occurring sodium in whole spices and herbs is minimal. Added sodium, typically in the form of salt, is intentionally included in processed blends and seasonings to enhance flavor and act as a preservative, significantly increasing the sodium count.

Some spices, particularly dried herbs and leafy spices like coriander leaf and parsley, can have slightly higher natural sodium content per 100g compared to others, but the amount used in cooking is so small that it is usually negligible for most people.