Which seasoning has the least calories? The Complete Guide

October 10, 2025 •

4 min read

Did you know that many common seasonings add powerful flavor to your dishes for less than five calories per serving? To find out which seasoning has the least calories, you can look to options like salt and fresh herbs that add virtually no energy to your meal, but there are many flavorful spices with equally negligible caloric impact.

Quick Summary

This guide examines herbs and spices to find the seasonings with the absolute lowest caloric content per serving. It identifies truly zero-calorie options, compares the minimal calories in popular spices, and offers alternative, non-caloric methods for boosting flavor. Essential reading for anyone managing their calorie intake.

Key Points

Table Salt is Calorie-Free: Pure table salt contains zero calories but should be used sparingly due to high sodium content.
Fresh Herbs are King: Fresh herbs like basil, dill, and parsley are naturally very low in calories due to their high water content.
Dried Herbs and Spices are Negligible: Most dried spices, including oregano, black pepper, and paprika, contribute only a few calories per teaspoon, making them effective flavor tools.
Watch Out for Blends: Pre-mixed seasoning blends can hide added sugars, oils, or salt, so always check the nutrition label.
Use Natural Calorie-Free Boosters: Citrus juice/zest, vinegar, low-sodium broth, and nutritional yeast are excellent, zero-calorie ways to enhance flavor.
DIY Blends for Control: Creating your own salt-free or low-sodium spice mixtures at home gives you complete control over your ingredients.

For those focused on a nutrition diet, understanding the caloric impact of every ingredient is key. While many people think of calories in terms of large food items, the small additions from seasonings can also be a factor, even if often negligible. However, not all seasonings are created equal, and some contain hidden sugars or additives that can increase their energy density. Fortunately, a wide range of natural herbs and spices offers maximum flavor for minimum calories.

The True Zero-Calorie Contenders

Technically, only certain ingredients offer a true zero-calorie count. However, many dried and fresh herbs and spices contain so few calories per typical serving size (usually less than 1-5 calories per teaspoon or tablespoon) that they are effectively considered calorie-free for most dietary purposes.

Salt and Its Alternatives

Table salt and sea salt contain zero calories. This makes them an effective way to enhance flavor without increasing your energy intake. However, it is crucial to consume salt in moderation due to its high sodium content, which can contribute to high blood pressure and water retention. A balanced approach is best, and reducing overall sodium intake while relying on other flavorings is a healthier strategy. For those seeking zero-calorie sweetness, natural sweeteners like Stevia and monk fruit are excellent options.

Flavorful Fresh Herbs

Fresh herbs are another champion of low-calorie flavor. Due to their high water content, their caloric contribution is minimal, even when used in generous quantities. For example, two tablespoons of fresh, chopped basil contain only about 1.2 calories.

Parsley: With just around 1 calorie per teaspoon, fresh or dried parsley is an incredibly low-cal option for adding a fresh, green flavor to dishes.
Dill: Five sprigs of dill weed contain less than half a calorie, making it a nearly calorie-free choice for fish, potatoes, and dressings.
Cress: A single sprig contains just 0.3 calories.

Comparison of Popular Dried Spices (Calories Per Teaspoon)

When you reach for your spice rack, most dried spices will have very low caloric values per teaspoon, making them an excellent choice for adding depth of flavor without guilt. This table compares the approximate calories of some common dried spices:


Spice/Herb	Approximate Calories per Teaspoon
Parsley (dried)	1
Cilantro (dried)	2
Oregano (dried)	3
Black Pepper	6
Cinnamon	6
Paprika	6
Cumin	8
Garlic Powder	10

Mastering Calorie-Free Flavor Boosters

Beyond traditional herbs and spices, several other pantry staples can elevate your cooking without adding a single calorie. These are essential tools for a vibrant and flavorful nutrition diet.

Utilize Acidity for Brightness

Citrus and vinegar are your best friends for brightening dishes. A squeeze of fresh lemon or lime juice or a dash of zest adds a vibrant, tangy kick that can transform any meal. Similarly, various vinegars, such as apple cider, red wine, or balsamic, provide a complex, tart flavor without calories.

Stock Up on Broth

Cooking grains or simmering vegetables in a low-sodium vegetable or chicken broth can infuse dishes with flavor. Broth contains minimal calories and provides a rich base for soups, stews, and sauces.

Embrace Nutritional Yeast

For those seeking a cheesy flavor without the dairy and calories, nutritional yeast is a fantastic choice. It’s a complete protein and contains B vitamins, making it a healthy and delicious addition to popcorn, roasted vegetables, or pasta dishes.

The Risks of Hidden Calories in Blends

While individual herbs and spices are a safe bet, be cautious with pre-mixed seasoning blends and rubs. Many store-bought versions contain added sugar, oil, or sodium to enhance flavor, which can quickly add up. Always check the nutrition label for hidden calories, especially if you are strictly tracking your intake. Making your own salt-free spice blends at home is a great way to control exactly what goes into your food.

Conclusion: Your Path to Flavorful, Low-Calorie Meals

Ultimately, the question of which seasoning has the least calories can be answered with a few key points: pure salt and fresh herbs offer the most negligible caloric content. However, most dried herbs and spices are so low in calories per serving that their impact is insignificant for anyone following a balanced diet. By combining these low-calorie seasonings with other zero-cal flavor boosters like citrus and vinegar, you can create delicious and satisfying meals that support your dietary goals. Paying attention to hidden ingredients in pre-made blends is the most important consideration. By mastering the art of low-calorie seasoning, you can ensure your healthy meals are never boring.

For more information on the health benefits of spices, you can visit resources like WebMD, which detail the nutritional value of common seasonings like black pepper.

Frequently Asked Questions

Yes, black pepper does have a minimal amount of calories. One teaspoon of ground black pepper contains approximately 6 calories, a negligible amount for a typical serving.

True zero-calorie seasonings include salt (in moderation due to sodium), zero-calorie sweeteners like stevia or monk fruit, and certain powdered blends that are specifically formulated without calories.

Both fresh and dried herbs are very low in calories. Fresh herbs often contain slightly fewer calories per serving volume because of their high water content, but the difference is typically insignificant. Using what you prefer or have on hand is the best approach.

To add flavor without relying on salt, use calorie-free options like citrus juice, vinegar, or nutritional yeast. You can also experiment with pungent, low-calorie spices such as garlic powder, onion powder, and various herbs to create a savory profile.

Almost all natural spices and herbs contain some calories, but the amount per serving is often so minimal that it is not considered significant for dietary purposes. An exception is pure salt, which contains no calories.

Based on typical serving sizes, dried parsley and dried cilantro are among the lowest, with dried parsley containing only about 1 calorie per teaspoon and dried cilantro having around 2 calories per teaspoon.

Not always. Many pre-mixed seasoning blends contain added salt, sugar, or other fillers to enhance flavor, which can increase their caloric content. It is important to check the nutritional information on the packaging and opt for salt-free or homemade blends.