Calories in Italian Seasoning: What You Really Need to Know

Italian seasoning has always held a special place in my kitchen—and my heart. Growing up in Italy, my family meals revolved around simple ingredients elevated by generous sprinkles of dried herbs. Oregano, basil, rosemary… even just opening the jar would transport me back to Sunday lunches in my grandmother’s warm kitchen. Now that I’m in the U.S., I rely on Italian seasoning to bring bold, comforting flavor to my everyday meals without adding calories. So let’s answer the question: just how many calories are in Italian seasoning? And more importantly—should you even be worried?

This article breaks down everything you need to know. We’ll cover exact calorie counts, health benefits, comparisons with other blends, and even check what’s really in popular brands like Great Value Italian Seasoning. If you’re looking for a way to eat healthier without giving up taste, you’re in the right place.

Understanding Calories in Italian Seasoning

How Many Calories Are in Italian Seasoning?

Italian seasoning is one of the lowest-calorie flavoring options you can use in your kitchen. A 1-teaspoon serving (about 1g) of a standard Italian seasoning blend contains roughly:

• Calories: 4–5
• Total fat: 0g
• Carbs: 1g (mostly fiber)
• Sugar: 0g
• Protein: 0g

Because it’s used in such small amounts and is made entirely from dried herbs, Italian seasoning adds virtually no caloric burden to your dishes. Compare that to spice mixes with salt, fillers, or sugar—some of which add 15–25 calories per teaspoon—and it’s easy to see why Italian seasoning is a smart, healthy option.

Why It’s So Low-Calorie and Guilt-Free

Italian seasoning is a blend of dried herbs like oregano, basil, thyme, marjoram, and rosemary—each naturally low in calories. These herbs are dried at low temperatures to preserve their flavor, meaning they’re highly concentrated but incredibly light. That’s why even a small pinch can flavor a full pot of sauce or soup, like in this savory classic French onion soup.

There’s no oil, no added sugar, and no hidden starches in pure Italian seasoning. Even store-bought blends like Great Value tend to stick with dried herbs and skip the additives. If you want to double-check, just flip the label and look for ingredients you can pronounce—basil, oregano, rosemary, thyme—nothing more.

When it comes to cutting calories while boosting taste, Italian seasoning is a true pantry hero. You’ll find it in my favorite flavor-forward, healthy meals like oven-roasted veggies, chicken breast, and even tossed on top of baked Italian sausage before it hits the oven.

Health Benefits of Italian Herb Seasoning

Is Italian Herb Seasoning Healthy?

Absolutely—and here’s why. Italian seasoning isn’t just low in calories; it’s loaded with health-promoting compounds thanks to the specific herbs that make up the blend. Let’s break it down:

• Oregano contains carvacrol, a natural antimicrobial and antioxidant. It may support immune health and even help reduce inflammation.
• Basil is rich in vitamin K and antioxidants like eugenol, which has antibacterial properties.
• Thyme supports respiratory health and digestion, and is often used in traditional remedies.
• Rosemary contains rosmarinic acid, a known anti-inflammatory and brain-boosting compound.
• Marjoram is soothing for digestion and has a mild calming effect on the body.

Together, these herbs create a powerhouse blend that not only enhances flavor but also delivers a dose of nutrition. Italian seasoning has no fat, zero sugar, and virtually no sodium unless the blend includes added salt (which quality brands usually avoid). So when you sprinkle it over your roasted potatoes or mix it into pistachio pesto, you’re not just adding flavor—you’re nourishing your body.

Why Every Home Cook Should Use It

Many seasoning blends on the market today come packed with hidden salt, sugar, or even MSG. Italian seasoning offers a clean-label, natural alternative. It’s perfect for:

• Reducing salt: Herbs enhance food so you need less salt overall.
• Replacing high-calorie sauces: Use herbs instead of oil-heavy dressings or butter sauces.
• Boosting flavor on low-cal meals: From steamed veggies to grilled lean meats.

When you’re cooking lighter meals—like a slow-roasted tomato pasta or herb-marinated chicken—you’ll love how Italian seasoning brings depth without needing to add cheese or fat. I even toss it on crispy chickpeas or stir it into homemade vinaigrettes to keep flavor up and calories down.

You’ll see this shine in dishes like broast chicken, where bold flavor is essential without adding any heaviness. It’s the perfect balance of tradition, nutrition, and taste—a win-win on any menu.

Comparing Seasonings by Calories

Does Seasoning Add a Lot of Calories?

It depends—but in most cases, Italian seasoning is one of the best low-calorie options you can choose. Let’s look at how it stacks up against other common blends:

Seasoning Blend	Calories per tsp	Additives/Sugar
Italian Seasoning	4–5	None
Taco Seasoning (store-bought)	15–20	Often contains sugar, starch, salt
Cajun Seasoning	8–10	May include salt, MSG
Onion Soup Mix	20–25	Often contains corn syrup solids, starch
Lemon Pepper Seasoning	5–10	Can include sugar and citric acid

Most store-bought mixes, like taco or onion soup seasoning, include hidden sugars or starches to extend shelf life and enhance flavor. This adds up fast if you’re watching calories or trying to limit your processed foods.

In contrast, a teaspoon of pure Italian seasoning contains just dried herbs. That’s it. No additives, no hidden carbs. It’s one of the easiest ways to boost flavor while keeping calories under control, especially in simple dishes like roasted vegetables or baked chicken thighs—just like in this easy Campbell soup green bean casserole where you can substitute canned soup flavoring with your own seasoning blend.

Store Brands & Surprises: Great Value Italian Seasoning

If you shop at Walmart, you’ve probably seen Great Value Italian Seasoning. Is it as good as homemade or premium brands?

Yes—and here’s the nutrition label breakdown per teaspoon:

• Calories: 5
• Fat: 0g
• Carbs: 1g
• Sugars: 0g
• Sodium: 0mg

The ingredient list? Basil, oregano, rosemary, thyme, marjoram, savory. No preservatives, no salt, and no sugar.

That makes it an excellent budget-friendly seasoning if you’re looking to keep your meals flavorful without adding anything unnecessary. Use it in dishes like smoked jalapeño poppers to enhance the herbal flavor without impacting the macro count.

Whether you go with a store brand or create your own blend at home, Italian seasoning remains one of the cleanest, most calorie-conscious choices you can make in the kitchen.

Everyday Tips to Cook Smarter

How to Use Italian Seasoning to Cut Calories

Using Italian seasoning isn’t just about flavor—it’s about cooking smarter. Because it’s virtually calorie-free, you can layer it into meals in place of higher-calorie ingredients like butter, heavy cream, or sugary sauces. Here are some real-life strategies I use all the time:

• Swap it for salt or cheese: Add depth to roasted vegetables or potatoes without piling on parmesan or salt.
• Season lean proteins: Rub it into chicken breast, tilapia, or turkey before grilling. No need for marinades full of oil or sugar.
• Upgrade your dressings: Whisk Italian seasoning into vinegar and a touch of olive oil for a light, herb-packed vinaigrette.
• Boost soups and broths: Stir into veggie soups or bone broth for extra richness without calories—like I do in my Ruth Chris-style sweet potato casserole when I want to balance the sweetness naturally.

This small swap makes a huge difference over time. You’re building layers of bold, satisfying flavor, which reduces the urge to reach for creamy dressings or salty toppings.

Recipes Where Italian Seasoning Shines

There’s no limit to where you can sprinkle Italian seasoning, but here are some favorite dishes that are big on taste, low on calories:

• Roasted chickpeas: Toss canned (drained) chickpeas with Italian seasoning and a spritz of olive oil. Bake until crisp.
• Spaghetti squash bake: Mix roasted squash with diced tomatoes, garlic, and Italian herbs—bake until bubbly.
• Zucchini noodles: Sauté zoodles with garlic, crushed tomatoes, and herbs for a pasta-like feel with a fraction of the carbs.
• Simple vinaigrette: Combine red wine vinegar, a teaspoon of mustard, Italian seasoning, and a drizzle of oil—perfect on greens or grilled veggies.

You can even use it in sweet-savory dishes like peach crisp where just a touch of rosemary or thyme adds a surprising herbaceous note that balances fruitiness beautifully.

Italian seasoning lets you build deliciousness without reaching for calorie-heavy crutches. And that’s the beauty of it—it gives you the tools to cook with confidence, even when you’re watching your intake.

FAQs

Conclusion

Italian seasoning is proof that healthy eating doesn’t mean bland eating. With just 5 calories or less per teaspoon, it brings flavor, nutrition, and heritage to the table—all without sabotaging your calorie goals. Whether you’re preparing simple roasted vegetables or elevating lean proteins, this herb blend deserves a permanent spot in your kitchen.

Looking to reduce calories without sacrificing flavor? Grab that jar of Italian seasoning—it’s one of the smartest tools in your healthy cooking toolkit.

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