Zero and low calorie food seasonings are the easiest way to add flavor to your meals without increasing your calorie intake. These herbs, spices, and condiments allow you to enjoy delicious dishes while sticking to your health or weight loss goals. Whether you’re managing your calories, following a strict diet, or just want more variety, knowing your options for calorie-free flavor can help you succeed.
You’ll find a variety of choices—like dried herbs, fresh aromatics, tangy vinegars, and zesty sauces—that are all either zero-calorie or extremely low in calories. Understanding these options makes it simple to create satisfying meals and stick to your nutrition plan. Most items listed are widely available, affordable, and require no special preparation.
For the most current guidelines on calorie counting and ingredient labeling, visit the FDA’s Food Labeling & Nutrition page.
Zero Calorie Seasonings: The Essential List
Most dried herbs and spices are virtually calorie-free when used in normal amounts. Here’s a complete list:
Pure Spices and Herbs (Per Serving: 0 Calories)
- Black pepper
- Garlic powder
- Onion powder
- Dried oregano
- Paprika & smoked paprika
- Ground cumin
- Chili powder
- Cayenne pepper
- Dried basil, thyme, rosemary, sage, parsley, cilantro, dill, mint
- Dried ginger, turmeric
- Crushed red pepper flakes
- Celery seed, coriander, fennel seed
Note: A standard “dash” or “teaspoon” (about 1–3g) of pure spice or herb adds virtually no calories to food (USDA, 2024).
Fresh Herbs & Aromatics
- Fresh basil, cilantro, parsley, rosemary, thyme, sage, dill, mint
- Fresh chives, scallions (green onions)
- Fresh garlic, ginger, jalapeño, chili peppers
These fresh options provide flavor and nutrients without significant calories.
Low Calorie Flavor Boosters (1–5 Calories Per Serving)
Some condiments and liquids are technically not zero calorie, but are so low that they are still “free foods” in calorie-tracking diets.
Citrus, Vinegars, and More
- Lemon or lime juice/zest (1–2 cal/tsp)
- Apple cider vinegar, balsamic vinegar, red/white wine vinegar, rice vinegar (2–4 cal/tbsp)
- Hot sauce (Tabasco, Sriracha, Cholula)
- Yellow or Dijon mustard (1–5 cal/tsp)
- Low-sodium soy sauce or coconut aminos
- Salsa (watch for added sugar)
Latest policy note: The FDA allows any food or seasoning with less than 5 calories per serving to be labeled as “calorie free” (FDA, 2024).
Zero and Low Calorie Seasoning Blends
Many commercial seasoning blends are now salt-free, sugar-free, and calorie-free. Popular examples include:
- Dash (formerly Mrs. Dash) Salt-Free Blends
- Trader Joe’s 21 Seasoning Salute
- McCormick Salt-Free Garlic & Herb Blend
- Homemade blends: Mix your favorite dried herbs/spices for unique flavors!
Tip: Always check the nutrition label for hidden sugars, fillers, or sodium.
Creative Ways to Use Zero and Low Calorie Seasonings
Expert Strategies for Maximum Flavor
- Marinate: Use citrus, vinegar, herbs, and spices for flavorful marinades without oil.
- Rub: Coat chicken, tofu, or fish with a spice blend before cooking.
- Top: Sprinkle spices on popcorn, eggs, roasted veggies, or salads.
- Stir: Add fresh herbs at the end of cooking for brightness.
For more ideas, see this BHG guide to salt-free seasonings.
Frequently Asked Questions
Are there any calories in spices or herbs?
Most dried herbs and spices are effectively zero calories per normal serving. Even when calories are present (like in some seeds or sweet spices), the amount is too small to impact most diets.
Can I use these seasonings on any diet?
Yes! All listed seasonings are suitable for keto, vegan, paleo, Whole30, and most allergy-sensitive diets. Always check for personal allergies.
Are store-bought spice blends healthy?
Choose blends that are free of added sugars, sodium, and artificial flavors. Look for labels that read “salt free,” “sugar free,” or “no MSG.”
Conclusion
Zero and low calorie food seasonings are your best tools for making healthy eating enjoyable and sustainable. Try adding new herbs, spices, and tangy condiments to every meal—and watch your cooking (and motivation) improve!
Ready to spice up your healthy lifestyle? Start experimenting with a new seasoning from this list today, and visit the FDA Food Labeling page for more tips on understanding nutrition facts.