Seasonings are ingredients that are added to foods to enhance their flavor. Common seasonings include salt, pepper, herbs, spices, condiments, and more. When trying to limit calorie intake or follow a specific diet plan, many people wonder if the seasonings they use contribute any calories.
Do herbs and spices contain calories?
Most fresh and dried herbs and spices contain minimal calories, if any. For example, 1 teaspoon of dried oregano contains just 2 calories. Other herbs like parsley, basil, dill, and thyme have 0-5 calories per teaspoon. Spices like cinnamon, nutmeg, ginger, and coriander seeds have 2-5 calories per teaspoon.
The reason most herbs and spices are very low in calories is because they are simply leaves, seeds, roots or bark from plants. These parts of plants contain negligible amounts of macronutrients like protein, carbs and fat, which provide calories. Herbs and spices are mostly composed of fiber, micronutrients, plant compounds and water.
Do salt and pepper have calories?
Salt contains 0 calories. Table salt is composed entirely of the minerals sodium and chloride, which do not provide any calories. All types of salt like table salt, kosher salt, sea salt and Himalayan pink salt have 0 calories per gram.
Ground black pepper also contains minimal calories. 1 teaspoon (2.5 grams) of black pepper has about 3 calories. So pepper can be used generously to add flavor to foods without worrying about calories.
Do condiments and sauces contain calories?
Most condiments and sauces do contain small amounts of calories, primarily from added sugars and oils. For example:
- 1 tablespoon ketchup – 15–20 calories
- 1 tablespoon yellow mustard – 10–15 calories
- 1 tablespoon mayonnaise – 90–100 calories
- 1 tablespoon soy sauce – 5–15 calories
- 1 tablespoon salad dressing – 70–140 calories
As you can see, condiments like ketchup, mustard, barbeque sauce and hot sauce contain minimal calories per serving. However, creamy or oil-based sauces and dressings like ranch, Thousand Island, mayonnaise and aioli are high in fat and calories.
To limit calories from condiments, use them sparingly or measure out a small serving size. Also choose low-fat or fat-free varieties of sauces and dressings when possible.
Do dried and dehydrated herbs and spices lose their flavor?
Dried and dehydrated herbs and spices can lose flavor over time. Here are some estimates for how long common dried herbs and spices retain optimal flavor:
- Ground spices – 1 to 3 years
- Whole spices – 2 to 4 years
- Dried herbs – 1 to 3 years
- Dehydrated onions/garlic – 1 year
Spices and herbs lose flavor as their essential oils break down over time. Some signs that dried seasonings have lost potency are reduced aroma, change in color, bitter taste and dull flavor.
To help dried herbs and spices retain flavor for as long as possible:
- Buy spices and herbs whole instead of pre-ground
- Store spices and herbs in airtight containers in a cool, dark place
- Avoid exposing them to light, heat or humidity
- Replace old spices and herbs regularly
Should you avoid pre-mixed seasoning blends for health?
Pre-mixed seasoning blends like garlic salt, lemon pepper, taco seasoning and Italian herb blend can add lots of flavor to foods conveniently. However, some blends may be high in sodium, sugars or preservatives, so they may not be the healthiest choice.
To choose the healthiest seasoning blends:
- Read nutrition labels and choose low-sodium varieties
- Avoid blends with added sugars, MSG or artificial flavors
- Look for options without hydrogenated oils and preservatives
- Make your own blends from dried herbs, spices, salts and peppers
Making your own seasoning mixes allows you to control the ingredients and sodium content. For the healthiest homemade blends, use minimal added salt, choose natural sweeteners like honey over sugar, and avoid MSG.
Do homemade broths and stocks contain calories?
Homemade broths and stocks made from bones, meat, seafood or vegetables do contain some calories, but minimal amounts. For example, 1 cup of homemade chicken, beef or vegetable broth contains 15-50 calories.
The calories in homemade broth come from any fats and proteins extracted from the broth ingredients. Vegetable broth is lowest in calories because it contains minimal fat. Meat and bone broths have slightly more calories due to some fat from the meat.
While homemade broths are low in calories, many canned and boxed broths are higher in calories due to added salt, sugar, thickeners and MSG. Always check nutrition labels and choose low-sodium organic broth options whenever possible.
What are the healthiest salt substitutes?
To limit sodium intake, salt substitutes can be used. Some healthy salt substitute options include:
- Herbs and spices – Oregano, basil, thyme, rosemary, garlic and onion powder provide flavor and contain no sodium.
- Lemon or lime juice – Adds fresh flavor and vitamin C.
- Vinegars – Balsamic, red wine, rice wine and apple cider vinegar add tang.
- Low-sodium seasoning blends – Mrs. Dash and other spice blends contain herbs, spices and little to no salt.
Salt substitutes containing potassium chloride are not recommended as they can negatively affect kidney health. Always check with your doctor before using a salt substitute if you have any medical conditions.
What are the lowest calorie cooking methods?
To keep total calories low when cooking, choose healthier cooking methods like:
- Steaming – No added fat needed and retains moisture.
- Poaching – Cooks gently in hot liquid like broth.
- Grilling – Use non-stick foil or low-calorie marinade.
- Broiling – Cooks with direct high heat on top.
- Stir-frying – Use small amount of oil and keep stirring.
Deep frying, sautéing, pan frying and roasting add a lot of extra calories from large amounts of oil or butter. Limit these high-calorie cooking methods when possible.
Do reduced-sodium versions of condiments taste different?
Reduced-sodium condiments usually do taste slightly different than the regular versions. However, the differences are often subtle. Here’s how some popular condiments may differ in flavor when sodium is reduced:
- Ketchup – A little less salty and tangy
- Mustard – Milder in flavor
- Mayonnaise – Less savory
- Salad dressings – Less salty and bold
- Soy sauce – Less intense umami flavor
Even though reduced-sodium condiments may taste slightly different, they are still flavorful. Your taste buds will adapt to the lower sodium with regular use. Adding herbs, spices, vinegar or citrus can help boost flavor.
Do homemade salad dressings have fewer calories?
Yes, homemade salad dressings made with healthy oil and vinegar typically contain far fewer calories than store-bought dressings. For example:
- 2 Tbsp store-bought ranch dressing – 140 calories
- 2 Tbsp homemade buttermilk ranch – 60 calories
- 2 Tbsp store-bought blue cheese dressing – 150 calories
- 2 Tbsp homemade blue cheese dressing – 80 calories
When making salad dressing from scratch, you can control the amount of oil, substituting some for low-calorie ingredients like yogurt, mustard or citrus juice. Avoid adding a lot of high-calorie ingredients like mayo, cheese, nuts or cream.
Do all types of vinegar add minimal calories when cooking?
Yes, all types of vinegar add negligible calories when used to flavor foods. For example:
- 1 Tbsp apple cider vinegar – 0 calories
- 1 Tbsp balsamic vinegar – 10 calories
- 1 Tbsp red wine vinegar – 2 calories
- 1 Tbsp rice vinegar – 5 calories
Since vinegars contain minimal calories per tablespoon, they are an ideal way to add tangy zip to recipes and salad dressings without worrying about calories. Any vinegar works well in vinaigrettes combined with healthy oil and herbs.
Do extracts like vanilla and almond add calories to recipes?
Pure extracts like vanilla, almond, peppermint, lemon and maple contain minimal calories. For example, 1 teaspoon of pure vanilla extract has just 4 calories. These small amounts of calories come from trace amounts of sugar or cornstarch added to the extracts.
Imitation extracts or artificial flavors may have slightly more calories, around 5-10 calories per teaspoon, from added thickeners and preservatives. Always check nutrition labels to compare products.
Overall, pure and imitation extracts add minimal calories and can be used freely to add flavor to foods and recipes without worrying about calories.
What are the lowest-calorie onion and garlic alternatives?
Onions and garlic add great flavor but also contain around 40-70 calories per medium onion or garlic clove. Here are some lower-calorie alternatives under 10 calories:
- 1 tsp onion/garlic powder – 5 calories
- 1 Tbsp onion/garlic flakes – 5 calories
- 1 tsp dried minced onion/garlic – 0 calories
- 1 tsp onion/garlic puree – 5 calories
- 1 Tbsp chopped scallions or chives – 0 calories
Dehydrated onion and garlic products in moderated amounts provide the most flavor for the fewest calories. Scallions and chives also let you add onion or garlic essence without excess calories.
Do different types of salt contain the same amount of sodium?
Yes, most salts contain about the same amount of sodium per gram. Table salt, sea salt, Himalayan pink salt, and kosher salt all contain around 390mg sodium per gram of salt. This means that 1 teaspoon of any salt (about 6 grams) provides 2,300mg or 100% DV of sodium.
Some differences between salts include:
- Iodized table salt – Adds iodine, may have anti-caking agents.
- Sea salt – Coarser crystals, trace minerals.
- Himalayan pink salt – Pink tint, marketed as mineral-rich.
- Kosher salt – Flaky crystals, used for curing meats.
But sodium content per gram is still similar between these salt varieties. To limit sodium, focus more on using small amounts of salt rather than the type of salt used.
Conclusion
Most herbs, spices and salt-free seasoning blends add lots of flavor for minimal calories. Condiments and sauces can add more calories but you can account for that by measuring servings. Oils and salts contribute no direct calories but can add up, so use healthy fats sparingly and limit sodium. Focus on low-cal cooking methods and make dressings and broths from scratch when possible.
With some adjustments like using fresh herbs, you can create delicious low-calorie meals and recipes that don’t sacrifice any flavor.
