Zero-Calorie or Sneaky Snack? The Truth About Spice Calories

You're counting calories, logging meals, and avoiding sugar, yet the scale won't budge. So you start questioning everything, including that sprinkle of cinnamon in your oatmeal or garlic powder on your veggies. Do spices have calories?

Yes, they do. But not always in ways that should derail your goals. Let's break down the facts and help you spice smarter.

Key Takeaways

• Some spices contain calories, especially in larger portions

• Hidden ingredients in spice blends may sneak in sugar, salt, and fats

• Many spices offer health benefits like antioxidants and anti-inflammatory compounds

• Low-calorie spices can still support flavor and weight goals

• Not all "zero-calorie" seasonings are harmless when overused

Spices Nutrition: The Good and the Bad

Beware of Hidden Ingredients or Calories in Spices

Some spice blends contain more than just herbs and seeds. Pre-made taco seasonings or flavored salts can include sugar, flour, or oils that add up quickly. Even pure spices contribute calories in larger amounts.

Common spice blend additives to watch:

• Anti-caking agents (silicon dioxide)

• Sugar or corn syrup solids

• Maltodextrin

• Vegetable oils

• MSG or flavor enhancers

Label reading matters. Macros convert to calories like this:

• 1g fat = 9 calories

• 1g carbohydrate = 4 calories

• 1g protein = 4 calories

These tiny additions can add up if you're aiming for precision in your nutrition plan.

The Healthy Side of Spices

Many spices pack serious nutritional value. They contain micronutrients and compounds that support health, even in small serving sizes.

Spices high in antioxidants, minerals, and anti-inflammatory properties:

• Turmeric (curcumin, anti-inflammatory)

• Cinnamon (blood sugar support, antioxidants)

• Cumin (iron-rich, digestive support)

• Rosemary (antioxidants, cognitive health)

• Oregano (beta-caryophyllene, inflammation)

• Garlic (organosulfur compounds)

Nutritional Comparison Table:

How Spices Support Metabolism

Certain spices can actually boost your metabolic rate. Black pepper contains piperine, which increases thermogenesis and may help your body burn more calories. Cayenne pepper's capsaicin can temporarily increase metabolism by up to 8%. Cinnamon helps regulate blood sugar, preventing energy crashes that lead to overeating.

Metabolism-boosting spices:

• Cayenne: Capsaicin increases heat production

• Black pepper: Piperine enhances nutrient absorption

• Ginger: Gingerol compounds support digestion

• Mustard seed: Allyl isothiocyanate boosts calorie burn

How Many Calories Do Spices Have?

Spices Calories to Count While Losing Weight

If you're counting calories closely, here are spices that range from 11-40 calories per serving:

Low-Calorie Spices to Enjoy

These options stay below 10 calories per serving:

Pepper Spice Calories

If you're a fan of heat, here's how spicy seasonings stack up:

Spices With Zero Calories

Some spices are so low in content they register as zero on most labels. But even those need moderation if they contain sodium or added flavors.

Basil

Two tablespoons of fresh chopped basil = 1.2 calories

Cress

One sprig = 0.3 calories

Dill

Five sprigs = 0.4 calories

Garlic Salt

One gram = 0 calories (but very high sodium)

Table Salt

Zero calories, but contributes to water retention when overused

How to Flavor Food With Little or No Calories

Use Recommended Low-Calorie Spices for Weight Loss

These spices add flavor without stacking up calories:

• Black pepper (may support metabolism)

• Garlic (supports cardiovascular health)

• Cayenne (contains capsaicin)

• Turmeric (anti-inflammatory)

• Cinnamon (may help regulate blood sugar)

• Oregano (fights inflammation)

• Ginger (digestive support)

• Cardamom (aromatic, digestive)

• Cumin (iron-rich)

• Fenugreek (may reduce appetite)

Use Other Seasonings Calories to Flavor Food

Use Low-Calorie Sweeteners to Add Flavor

Natural sweeteners like stevia and monk fruit offer sweetness with zero calories. Erythritol is another option, though it can cause digestive issues in large amounts.

• Stevia (0 calories)

• Monk Fruit (0 calories)

• Erythritol (0 calories, sugar alcohol)

• Honey (64 calories per tbsp, but sweeter, use less)

Spice Storage and Potency Tips

Proper storage maintains both flavor and nutritional value. Heat, light, and air degrade spices quickly, reducing their beneficial compounds.

Storage best practices:

• Keep spices in airtight containers

• Store in cool, dark places

• Replace ground spices every 1-2 years

• Buy whole spices when possible, grind as needed

• Label containers with purchase dates

Spice Synergies for Better Nutrition

Certain spice combinations enhance each other's benefits. Turmeric paired with black pepper increases curcumin absorption by 2000%. Garlic and onion powder together provide more sulfur compounds than either alone.

Powerful combinations:

• Turmeric + black pepper (curcumin absorption)

• Cinnamon + ginger (blood sugar control)

• Garlic + herbs (heart health benefits)

• Cayenne + lime (vitamin C enhances capsaicin)

FAQs

Do Herbs and Spices Have Calories?

Yes, all herbs and spices have some calories, but many contain very few unless used in large quantities.

What Spices Have Calories?

Nutmeg, poppy seeds, and some seasoning blends can have more calories than expected due to fat or sugar content.

How Many Calories Are in Spices?

Calorie counts vary. Cinnamon has 6 per teaspoon, cumin has 8, and garlic powder has 10. Always check labels for blends.

Do Spices Add Calories to Food?

Yes, but usually in small amounts. Overuse or pre-mixed seasonings with sugar, oil, or flour can increase your intake.

Looking to upgrade your pantry with flavorful, low-calorie options? Try our complete refill pack to restock the essentials.

The Bottom Line

Do spices have calories? Yes, but rarely enough to ruin your plan unless you're drowning your food in them or relying on store-bought blends full of extras. Most spices offer far more benefits than drawbacks. Season your meals smartly, and they'll support your health, not sabotage it.

Want more variety? Browse Evermill's full collection of spices or grab a sleek new spice rack to keep your kitchen organized and inspiring.

Many of these ingredients can actually help support a healthy heart. The benefits of black pepper and the kick of spicy food go beyond just taste.

You're counting calories, logging meals, and avoiding sugar, yet the scale won't budge. So you start questioning everything, including that sprinkle of cinnamon in your oatmeal or garlic powder on your veggies.