Spices & Herbs
Spices and herbs are used in such small amounts that they add almost nothing in calories, yet gram for gram they are among the most concentrated sources of antioxidant plant compounds in the food supply. Dried herbs and spices also hold minerals such as manganese and iron, although typical pinch-sized servings keep actual intake modest. Their real everyday value is flavor without sodium, sugar, or fat.
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Nutritional highlights
- Big flavor with virtually no calories, fat, or sodium
- Gram for gram, among the most antioxidant-rich foods known
- A practical tool for cutting salt without losing taste
- Dried forms are more concentrated than fresh, spoon for spoon
How to choose well
Whole spices ground as needed hold their potency far longer than pre-ground powders, and spice blends deserve a label check for added salt and sugar. Building flavor with herbs, spices, citrus, and vinegar is one of the easiest ways to cook with less salt.
Storage & handling
Keep dried spices in airtight containers in a cool, dark cabinet away from the stove, and store fresh herbs in the refrigerator, loosely wrapped or standing in a glass of water.
Smart pairing
Seasoning vegetables boldly with herbs and spices makes them easier to enjoy without reaching for the salt shaker.
All spices & herbs (per 100 g)
| Food ↑ | Cal | Protein g | Fat g | Carbs g | Fiber g |
|---|---|---|---|---|---|
| Basil, Fresh | 23 | 3.2 | 0.6 | 2.7 | 1.6 |
| Capers, Canned | 23 | 2.4 | 0.9 | 4.9 | 3.2 |
| Dill Weed, Fresh | 43 | 3.5 | 1.1 | 7 | 2.1 |
| Horseradish, Prepared | 48 | 1.2 | 0.7 | 11.3 | 3.3 |
| Mustard, Prepared | 60 | 3.7 | 3.3 | 5.8 | 4 |
| Mustard, Prepared | 61 | 4.3 | 3.4 | 5.3 | 4.3 |
| Peppermint, Fresh | 70 | 3.8 | 0.9 | 14.9 | 8 |
| Rosemary, Fresh | 131 | 3.3 | 5.9 | 20.7 | 14.1 |
| Salt, Table | 0 | 0 | 0 | 0 | 0 |
| Seasoning Mix, Dry | 0 | 0 | 0 | 0 | 0 |
| Seasoning Mix, Dry | 322 | 4.5 | 0 | 58 | 13.3 |
| Seasoning Mix, Dry | 335 | 10.8 | 7.3 | 56.6 | 10.8 |
| Spearmint, Dried | 285 | 19.9 | 6 | 52 | 29.8 |
| Spearmint, Fresh | 44 | 3.3 | 0.7 | 8.4 | 6.8 |
| Spices, Allspice | 263 | 6.1 | 8.7 | 72.1 | 21.6 |
| Spices, Anise Seed | 337 | 17.6 | 15.9 | 50 | 14.6 |
| Spices, Basil | 233 | 23 | 4.1 | 47.8 | 37.7 |
| Spices, Bay Leaf | 313 | 7.6 | 8.4 | 75 | 26.3 |
| Spices, Caraway Seed | 333 | 19.8 | 14.6 | 49.9 | 38 |
| Spices, Cardamom | 311 | 10.8 | 6.7 | 68.5 | 28 |
| Spices, Celery Seed | 392 | 18.1 | 25.3 | 41.4 | 11.8 |
| Spices, Chervil | 237 | 23.2 | 3.9 | 49.1 | 11.3 |
| Spices, Chili Powder | 282 | 13.5 | 14.3 | 49.7 | 34.8 |
| Spices, Cinnamon | 247 | 4 | 1.2 | 80.6 | 53.1 |
| Spices, Cloves | 274 | 6 | 13 | 65.5 | 33.9 |
| Spices, Coriander Leaf | 279 | 21.9 | 4.8 | 52.1 | 10.4 |
| Spices, Coriander Seed | 298 | 12.4 | 17.8 | 55 | 41.9 |
| Spices, Cumin Seed | 375 | 17.8 | 22.3 | 44.2 | 10.5 |
| Spices, Curry Powder | 325 | 14.3 | 14 | 55.8 | 53.2 |
| Spices, Dill Seed | 305 | 16 | 14.5 | 55.2 | 21.1 |
| Spices, Dill Weed | 253 | 20 | 4.4 | 55.8 | 13.6 |
| Spices, Fennel Seed | 345 | 15.8 | 14.9 | 52.3 | 39.8 |
| Spices, Fenugreek Seed | 323 | 23 | 6.4 | 58.4 | 24.6 |
| Spices, Garlic Powder | 331 | 16.6 | 0.7 | 72.7 | 9 |
| Spices, Ginger | 335 | 9 | 4.2 | 71.6 | 14.1 |
| Spices, Mace | 475 | 6.7 | 32.4 | 50.5 | 20.2 |
| Spices, Marjoram | 271 | 12.7 | 7 | 60.6 | 40.3 |
| Spices, Mustard Seed | 508 | 26.1 | 36.2 | 28.1 | 12.2 |
| Spices, Nutmeg | 525 | 5.8 | 36.3 | 49.3 | 20.8 |
| Spices, Onion Powder | 341 | 10.4 | 1 | 79.1 | 15.2 |
| Spices, Oregano | 265 | 9 | 4.3 | 68.9 | 42.5 |
| Spices, Paprika | 282 | 14.1 | 12.9 | 54 | 34.9 |
| Spices, Parsley | 292 | 26.6 | 5.5 | 50.6 | 26.7 |
| Spices, Pepper | 251 | 10.4 | 3.3 | 64 | 25.3 |
| Spices, Pepper | 318 | 12 | 17.3 | 56.6 | 27.2 |
| Spices, Pepper | 296 | 10.4 | 2.1 | 68.6 | 26.2 |
| Spices, Poppy Seed | 525 | 18 | 41.6 | 28.1 | 19.5 |
| Spices, Poultry Seasoning | 307 | 9.6 | 7.5 | 65.6 | 11.3 |
| Spices, Pumpkin Pie Spice | 342 | 5.8 | 12.6 | 69.3 | 14.8 |
| Spices, Rosemary | 331 | 4.9 | 15.2 | 64.1 | 42.6 |
| Spices, Saffron | 310 | 11.4 | 5.9 | 65.4 | 3.9 |
| Spices, Sage | 315 | 10.6 | 12.8 | 60.7 | 40.3 |
| Spices, Savory | 272 | 6.7 | 5.9 | 68.7 | 45.7 |
| Spices, Tarragon | 295 | 22.8 | 7.2 | 50.2 | 7.4 |
| Spices, Thyme | 276 | 9.1 | 7.4 | 63.9 | 37 |
| Spices, Turmeric | 312 | 9.7 | 3.3 | 67.1 | 22.7 |
| Thyme, Fresh | 101 | 5.6 | 1.7 | 24.5 | 14 |
| Vanilla Extract | 288 | 0.1 | 0.1 | 12.7 | 0 |
| Vanilla Extract, Imitation | 237 | 0.1 | 0 | 2.4 | 0 |
| Vanilla Extract, Imitation | 56 | 0 | 0 | 14.4 | 0 |
| Vinegar, Balsamic | 88 | 0.5 | 0 | 17 | — |
| Vinegar, Cider | 21 | 0 | 0 | 0.9 | 0 |
| Vinegar, Distilled | 18 | 0 | 0 | 0 | 0 |
| Vinegar, Red Wine | 19 | 0 | 0 | 0.3 | 0 |
Spices & Herbs leaderboards
Ranked lists within this category — highest first (or lowest, for nutrients most people limit).
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Note. This information is provided for general reference only and is not medical advice or a diet prescription. If you have a medical condition or special dietary needs, consult a physician or a registered dietitian.