Which Spices and Seasonings Have Sodium?

List of Spices That Have Sodium

While most spices and seasonings are low in sodium, it’s important to watch out for a few that can have a high-sodium content.
List of Spices That Have Sodium
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Updated on September 25, 2025
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The American Heart Association (AHA) states that a diet high in sodium (a component of salt) can raise your risk of developing conditions like high blood pressure, heart disease, and stroke. Their research also suggests that 9 out of 10 Americans consume more sodium than they should. That said, if you’re looking to reduce your sodium intake, the spices and seasonings you use can be a good place to start.

Table Salt

Table salt adds flavor to a wide variety of foods, from homemade baked goods to canned soups in the supermarket. However, one teaspoon of table salt contains 2,360 milligrams (mg) of sodium, according to the U.S. Department of Agriculture.

However, the AHA recommends having no more than 2,300 mg of sodium per day. But they also say that 70 percent of the sodium that you consume actually comes from packaged and processed foods, rather than the salt shaker you have sitting on your kitchen counter.

One way you can lower your sodium intake is by taking a look at the food labels at the grocery store. It may be helpful to opt for items that have low sodium and keep track of how much sodium you’re consuming, especially if you’re at risk of heart-related conditions.

Seasoning Salts

Salt isn’t the only seasoning that can elevate your sodium intake. If you use a seasoning salt, such as onion or garlic salt, you may consume more sodium than you should during your meal. According to Mississippi State University, seasonings that contain the word “salt” also contain high levels of sodium, especially if you eat them in large quantities.

If you’re looking to add some flavor to your food, consider using minced or chopped versions of these veggies instead. University Hospitals says that one clove of garlic contains just 0.5 mg of sodium. Additionally, one cup of chopped onions contains 4.8 mg of sodium, according to University Hospitals.

Mixed Seasonings

Mixed seasonings are convenient to add to your meals, but their sodium content varies. For example, chili powder contains 77.4 mg of sodium per teaspoon, and yellow mustard has 55.2 mg of sodium per teaspoon, according to My Food Data. However, other seasonings like pumpkin pie spice, saffron, and turmeric all have less than 1 percent of the daily value of sodium.

Because these sodium levels vary, it may be a good idea to read the sodium content on the labels of these seasonings before purchasing. Low-sodium options can still be tasty and be good for your overall heart health, too.

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Julie Cunningham, MPH, RDN, LDN, CDCES

Medical Reviewer

Julie Cunningham has been a registered dietitian for more than 25 years. She is a certified diabetes care and education specialist (CDCES) and an international board-certified lactation consultant. She has served as the president of the Foothills Chapter of the North Carolina Dietetics Association (NCDA) and has been a member of the executive board of the NCDA.

Ms. Cunningham received a bachelor's degree from Appalachian State University in North Carolina. She subsequently completed a master's degree in public health nutrition at the University of North Carolina at Chapel Hill.

Ms. Cunningham has worked in women's and children's health, cardiology, and diabetes. She is the author of 30 Days to Tame Type 2 Diabetes, and she has also written for Abbott Nutrition News, Edgepark Medical Health Insights, diaTribe, Babylist, and others.

A resident of beautiful western North Carolina, Cunningham is an avid reader who enjoys yoga, travel, and all things chocolate.

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Jennifer Dlugos

Author

Jennifer Dlugos is a Boston-based writer with more than 10 years of experience in the health-care and wellness industries. She is also an award-winning filmmaker and screenwriter who teaches screenwriting and film production classes throughout New England. Dlugos holds a master's degree in dietetics.

See full bio
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Meet Our Experts
See Our Editorial PolicyMeet Our Health Expert Network

Julie Cunningham, MPH, RDN, LDN, CDCES

Medical Reviewer

Julie Cunningham has been a registered dietitian for more than 25 years. She is a certified diabetes care and education specialist (CDCES) and an international board-certified lactation consultant. She has served as the president of the Foothills Chapter of the North Carolina Dietetics Association (NCDA) and has been a member of the executive board of the NCDA.

Ms. Cunningham received a bachelor's degree from Appalachian State University in North Carolina. She subsequently completed a master's degree in public health nutrition at the University of North Carolina at Chapel Hill.

Ms. Cunningham has worked in women's and children's health, cardiology, and diabetes. She is the author of 30 Days to Tame Type 2 Diabetes, and she has also written for Abbott Nutrition News, Edgepark Medical Health Insights, diaTribe, Babylist, and others.

A resident of beautiful western North Carolina, Cunningham is an avid reader who enjoys yoga, travel, and all things chocolate.

See full bio

Jennifer Dlugos

Author

Jennifer Dlugos is a Boston-based writer with more than 10 years of experience in the health-care and wellness industries. She is also an award-winning filmmaker and screenwriter who teaches screenwriting and film production classes throughout New England. Dlugos holds a master's degree in dietetics.

See full bio
See Our Editorial PolicyMeet Our Health Expert Network