Which Spices Are Low-Carb? The Ultimate Guide to Keto-Friendly Flavor

November 2, 2025 •

4 min read

According to nutrition experts, most pure spices and herbs contain negligible carbs when used in small quantities, making them ideal for low-carb and keto diets. This guide will explain precisely which spices are low-carb and how to use them safely to maximize flavor while staying within your carb limits.

Quick Summary

Pure spices and herbs are generally very low in carbohydrates, but some contain higher trace amounts per tablespoon, like garlic and onion powder. Store-bought seasoning blends frequently hide sugars and starches. Selecting pure spices and creating your own mixes ensures flavor variety while minimizing carb intake.

Key Points

Embrace Pure Spices: Most single-ingredient herbs and spices are very low-carb and safe for keto diets, making them excellent for seasoning.
Beware of Hidden Carbs: Many store-bought seasoning blends and packets contain added sugars, starch, or other fillers, which can increase the carb count.
Make Your Own Blends: The safest way to ensure your seasonings are low-carb is to mix your own combinations from individual spices.
Mind the Powdered Spices: While still low-carb in small doses, garlic and onion powders have higher net carbs per tablespoon than most other herbs.
Benefit Beyond Flavor: Many spices like turmeric and cayenne pepper offer health benefits such as reducing inflammation and boosting metabolism.
Enhance Every Meal: Low-carb spices can be used creatively to flavor meats, vegetables, eggs, and sauces, preventing dietary boredom.

Low-Carb Flavor Boosters for Your Kitchen

Transitioning to a low-carb lifestyle, such as the ketogenic diet, doesn't mean sacrificing delicious, complex flavors. In fact, relying on high-quality spices and herbs can elevate your cooking to new heights. The key is understanding which spices are naturally low in carbohydrates and which pre-made blends might contain hidden sugars or additives. When used in typical cooking quantities, most single-ingredient spices contribute minimal to no carbs, making them safe for daily use.

A Comprehensive List of Low-Carb Spices

Most pure, dried herbs and spices are excellent for low-carb cooking. Here is a curated list of flavorful additions that are widely available and extremely low in net carbs:

Cumin: Adds an earthy, nutty flavor to Mexican and Indian-inspired dishes.
Paprika (smoked, sweet, or hot): Offers sweet, smoky, or spicy notes and is keto-friendly, with about 1.2g net carbs per tablespoon.
Cayenne Pepper: Provides a fiery heat and is negligible in carbs.
Black Pepper: An almost zero-carb staple that enhances nearly every savory dish.
Turmeric: A potent anti-inflammatory spice with minimal carbs and an earthy flavor.
Cinnamon: Ideal for both sweet and savory dishes, with very low carb content.
Oregano: A versatile herb perfect for Italian and Mediterranean cuisine.
Dried Basil: A staple for sauces, meats, and vegetables.
Thyme: Adds an earthy, minty flavor to roasts and stews.
Rosemary: Great for flavoring meats, especially lamb and poultry.
Chili Powder: An excellent flavor booster for beanless chili or meats. It contains about 1.1g net carbs per tablespoon, so use in moderation in larger quantities.
Ginger Powder: Adds a warm, spicy flavor to both sweet and savory recipes.
Garlic Powder & Onion Powder: These are slightly higher in carbs than other single spices, but still very low when used sparingly. A tablespoon of garlic powder contains around 5.3g net carbs, and onion powder has about 5.2g net carbs.
Salt: Pure salt has zero carbs and is essential for seasoning.

The Hidden Carb Danger in Blends

While most individual spices are safe for a low-carb diet, many commercial seasoning blends, rubs, and premade packets contain hidden ingredients that can quickly derail your efforts. These often include maltodextrin (a carbohydrate filler), sugar, cornstarch, or other additives to prevent caking or to enhance flavor. Taco seasoning is a classic example that often contains added sugars.

Actionable Tip: To stay safe, always read the ingredients list on packaged seasoning blends. The cleanest option is to make your own. For example, a low-carb taco seasoning can be made by combining chili powder, cumin, paprika, oregano, onion powder, and garlic powder.

Comparison of Common Spices by Net Carbs per Tablespoon


Spice	Net Carbs (per tbsp)	Common Uses	Notes
Salt	0.0g	Everything	Essential flavor enhancer
Dried Parsley	0.3g	Garnishes, sauces	Fresh herbs also excellent
Dried Oregano	0.4g	Italian & Mexican dishes	Stronger dried than fresh
Black Pepper	2.4g	Everything	Usually used in smaller quantities
Cayenne Pepper	1.6g	Heat for savory dishes	A little goes a long way
Paprika	1.2g	Meats, eggs, rubs	Comes in sweet, hot, and smoked varieties
Cumin (Ground)	2.1g	Mexican, curry, chili	Distinct earthy flavor
Ginger (Ground)	3.1g	Baking, stir-fries	Potent, use in small amounts
Garlic Powder	5.3g	Meats, sauces, rubs	Higher in carbs, use sparingly
Onion Powder	5.2g	Meats, sauces, rubs	Higher in carbs, use sparingly

How to Incorporate Low-Carb Spices into Your Cooking

Using low-carb spices is an easy way to prevent flavor boredom on a restrictive diet. Get creative with different combinations to create unique flavor profiles for your meals. Here are a few ideas:

For Meats & Poultry: Create your own low-carb rub using paprika, garlic powder, onion powder, cumin, and cayenne. For example, rub it on chicken thighs before roasting or grilling. The key is to control the amount of the higher-carb powdered spices.
For Roasted Vegetables: Toss low-carb vegetables like broccoli or cauliflower with olive oil, salt, pepper, and a pinch of turmeric and garlic powder before roasting until golden brown.
In Sauces & Stews: Use spices like cumin, chili powder, and oregano to build a rich flavor base in stews. A classic beanless keto chili can be made with these spices, ground beef, and tomato paste without added sugar.
With Eggs: Sprinkle a dash of paprika or chili powder on deviled eggs or scrambled eggs for extra color and flavor.

The Health Benefits of Using Spices

Beyond just adding flavor, many spices offer significant health benefits. For instance, turmeric is known for its anti-inflammatory properties, while cayenne pepper can help boost metabolism. Incorporating a variety of spices ensures you are adding micronutrients and antioxidants to your meals without adding unnecessary calories or carbs. Many spices are also rich in antioxidants, which combat free radicals in the body. By making your own blends, you ensure that every ingredient is working for your health goals, not against them. If you’re looking for more information on the health aspects of specific spices, a reliable resource is Healthline.

Conclusion

Ultimately, the vast majority of pure, single-ingredient spices are perfectly compatible with a low-carb diet. By avoiding premade seasoning blends that may contain added sugars or fillers, you can safely explore a world of flavors. Pay special attention to powdered spices like garlic and onion, using them in smaller quantities to manage your net carb intake effectively. With a well-stocked spice rack of low-carb options, your food can remain exciting and flavorful, supporting your dietary goals without compromise.

Frequently Asked Questions

No, not all spices are completely carb-free, but most contain negligible amounts. When used in typical cooking quantities (like a teaspoon or a dash), their carb contribution is minimal and often not a concern. However, some powdered spices like garlic and onion have more carbs per tablespoon.

Yes, you can use garlic powder and onion powder on a keto diet, but it is wise to be mindful of your serving sizes. These spices have a slightly higher carb count than many others (over 5g net carbs per tablespoon), so it's best to use them in moderation.

You should be cautious with store-bought seasoning mixes because they often contain hidden carbs in the form of added sugars, starches, or anti-caking agents. Always check the ingredients and nutrition label to ensure there are no unwanted additives.

Some of the lowest-carb options include salt, black pepper, most dried herbs like oregano, basil, thyme, and dried parsley. These are typically used in small enough amounts that their trace carb content is insignificant.

No, cinnamon is a great choice for low-carb diets. It contains very low carbs and can be used in both sweet and savory dishes to add flavor without sugar.

Certain spices, like cayenne pepper and turmeric, are believed to help boost metabolism and reduce inflammation, which can support weight loss efforts. Adding them to your meals can enhance flavor without adding calories.

For a standard low-carb approach, no single spice is off-limits when used in moderation. The main thing to avoid is commercial blends with hidden sugars or fillers. If you are on an extremely strict diet, you might monitor quantities of powdered spices like garlic and onion.