Which Herbs and Spices Are Low-Sodium?

Salt might be the most popular flavor enhancer out there, but it doesn’t necessarily mean it’s the best FOR you. The average American consumes around 3,400 milligrams of sodium per day, which is nearly 150% of the recommended amount of less than 2,300 milligrams of sodium per day.

The good news is that plain herbs and spices (both fresh and dried) are generally free of sodium or so low in sodium that the amount is considered negligible. Herbs and spices pack a lot of flavor without being a source of sodium, which is one of their many perks.

There are some sneaky exceptions to watch out for, but don’t worry – we’ll explain it all so you’re in the know!

What is sodium?

Sodium (sodium chloride) is the chemical name for table salt. Sodium chloride is the most common type when you think of “salt”, but any word that contains ‘sodium’ will contain some salt. For instance, monosodium glutamate (MSG) is a popular flavor enhancer that contains sodium, but less than sodium chloride.

Eating too much sodium causes your body to retain extra fluid, which can raise your blood pressure and cause fluid retention in some people. If you have health conditions that are impacted by your fluid balance (high blood pressure, kidney disease, etc.) then your healthcare provider has likely encouraged you to limit your sodium intake.

Which herbs and spices are low-sodium?

The good news is that all plain herbs and spices are either free of sodium or so low in sodium that the amount is negligible! (What we mean by plain is that they are either fresh or dried without added salt.)

How are herbs and spices so flavorful while being low in sodium? Herbs and spices come from plants, which are naturally very low in sodium. If there is any sodium present, it’s not even close to the amount of sodium found in processed foods, which are the leading source of sodium in a typical Western diet. (Think canned soups, deli meat, fast food…) 

Instead of enhancing flavor with sodium, herbs and spices offer other unique flavors that add depth to foods and drinks. What would pumpkin pie be without cinnamon and tacos without chili powder?!

Are any herbs and spices HIGH in sodium?

Here’s the kicker—some herb and spice seasoning blends contain added sodium, as well as popular seasonings like garlic salt and lemon pepper. Seasoning blends like taco seasoning contain spices like chili powder and paprika but also contain sodium.

Back to the garlic powder vs. garlic salt example—garlic powder doesn’t contain sodium, while garlic salt (we used Lawry’s brand in this example) contains 350 milligrams of sodium per ¼ teaspoon. That’s quite a bit considering the daily recommended amount of sodium is fewer than 2,300 milligrams per day. It adds up fast!

How to spot sodium in herbs and spices

Here’s how to spot sneaky added sodium in herbs and spices:

• Look at the ingredients and nutrition labels for seasoning blends and other spice mixes (such as dry dressing or soup mixes), which often have added sodium. Look for the word “salt” or “sodium” in the ingredients, which indicates that it contains sodium.
• Look at the sodium content on the label. A low-sodium food contains less than 140 milligrams of sodium per serving (it will be closer to 0 milligrams for plain herbs and spices), so if it contains more than 140 milligrams per serving it very likely has salt added!
• Beware of spice and dry soup mixes, which are often very high in sodium. For instance, some brands of onion soup and dip mix contain not just one form of sodium but several, like salt, disodium guanylate, AND soy sauce (which contains more salt) in the same mix!

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