Calories in Italian Seasoning: Simple Truth About This Low-Calorie Flavor Boost

If you love bold Italian flavors, you’ve probably reached for Italian seasoning countless times. But have you ever wondered how many calories in Italian seasoning you’re actually adding? The good news is, this pantry staple delivers rich Mediterranean flavor with barely any calories. In this guide, I’ll walk you through everything you need to know about calories in Italian seasoning, its health benefits, and how to use it guilt-free in your meals.

My Italian Roots and Why Seasoning Matters

Bringing Italian Flavor to Every Dish

Growing up in Italy, I quickly learned that food isn’t just food—it’s love, tradition, and a way to connect. Every meal at my family table was bursting with flavors from herbs like basil, oregano, rosemary, and thyme—the same herbs found in classic Italian seasoning. Fast forward to today, living in the United States, I still sprinkle those familiar flavors onto everything from pasta to roasted veggies. But I often get asked by home cooks, “Does Italian seasoning add calories?” It’s a valid question, especially when we’re all trying to eat healthier.

The truth? Italian seasoning is one of the easiest ways to add rich, vibrant flavor without worrying about calories. In fact, those little green flakes pack almost no calories at all, making them perfect for anyone watching their weight but craving bold, savory meals. In this guide, I’ll walk you through exactly how many calories Italian seasoning contains, whether it’s healthy, and even how popular store brands like Great Value compare.

Whether you’re cooking up a rustic marinara or sprinkling seasoning over roasted chicken, you can enjoy the delicious taste of Italy completely guilt-free.

What Is Italian Seasoning Made Of?

A Classic Blend of Herbs

Italian seasoning is a fragrant mix of dried herbs commonly used in Mediterranean cooking. While recipes can vary, most blends include:

• Basil
• Oregano
• Rosemary
• Thyme
• Marjoram
• Sometimes sage or savory

These herbs are naturally low in calories and bring antioxidants, vitamins, and anti-inflammatory benefits to your meals. That’s one reason why using Italian seasoning is a smart and flavorful addition to your kitchen.

A Pantry Staple for Health-Conscious Cooks

The beauty of Italian seasoning lies in its simplicity. It contains no added sugars, no fats, and typically no sodium unless you’re using a specialty blend with added salt. That means when you’re seasoning your favorite dishes, you’re enhancing flavor—not calories.

On my website, HandRecipes, I often share how herbs and spices like this can transform your cooking without adding extra calories. It’s one of the easiest kitchen tricks to eating healthier.

How Many Calories Are Actually in Italian Seasoning?

Breaking Down the Nutrition

Here’s the good news: Italian seasoning is practically calorie-free. Let’s take a closer look:

Serving Size	Calories
1 teaspoon (about 1g)	2-5 calories
1 tablespoon (about 3g)	6-15 calories

As you can see, even a generous tablespoon of Italian seasoning adds minimal calories to your meal. And since most recipes use just a teaspoon or two, you can confidently add flavor without affecting your calorie count.

Many popular brands, like Great Value Italian Seasoning, even list 0 calories per serving on the label, thanks to rounding rules allowed by the FDA. But realistically, a teaspoon contributes around 2-5 calories—a tiny amount that’s hardly worth tracking.

Are There Hidden Calories?

Pure herb blends like Italian seasoning contain minimal calories. But check the label—some blends sneak in salt or sugar, which slightly increases calorie content.

For accurate data, you can refer to the USDA Food Database for herb calorie content.

Is Italian Seasoning Healthy? The Truth You Should Know

More Than Just Flavor—Health Benefits of Italian Seasoning

Many people wonder, “Is Italian herb seasoning healthy?” Absolutely! It’s one of the easiest ways to boost the flavor of your meals while adding a dose of natural goodness. Italian seasoning is a mix of dried herbs, and each herb brings its own health perks to the table.

Let’s take a quick look at the health benefits:

• Oregano: Packed with antioxidants, it helps fight inflammation.
• Basil: Contains compounds that support heart health.
• Rosemary: Known for improving digestion and memory.
• Thyme: Offers antimicrobial and immune-boosting properties.
• Marjoram: May support healthy digestion and hormone balance.

These herbs work together to make Italian seasoning not only delicious but also surprisingly nutritious. Best of all, it’s naturally low in calories, fat-free, and sodium-free (unless you buy a blend with added salt).

In my Italian kitchen growing up, these herbs weren’t just flavor— they were part of everyday well-being. Now, living in the U.S., I’m thrilled that people can easily grab a bottle of Italian seasoning and sprinkle both flavor and health benefits onto their meals.

I also love using Italian seasoning in many of the recipes I share on HandRecipes. It’s perfect for anyone following a Mediterranean diet, low-calorie meal plan, or simply trying to eat more wholesome meals.

Does Seasoning Add a Lot of Calories? Let’s Get Real

Here’s the honest answer: seasoning, when it comes to pure herbs and spices like Italian seasoning, adds virtually no calories. Most of the time, herbs contribute between 2 to 5 calories per teaspoon—and that’s a generous amount.

However, you need to be mindful of pre-made seasoning blends that contain sugar, salt, or fillers. For example:

Seasoning Type	Calories per Teaspoon
Pure Italian Herb Seasoning	2-5 calories
Italian Seasoning with Salt/Sugar	5-10 calories

If your goal is to keep meals low-calorie, stick with pure herb blends like Great Value Italian Seasoning or other simple, no-additive options. That way, you get maximum flavor with minimal calories.

Quick Tip: I always recommend reading the label, even on herbs. Some brands sneak in extra salt or sugar—something I avoid in all my healthy recipes over at HandRecipes.

Do Seasonings Like Italian Seasoning Add Calories?

Italian Herbs: Virtually Guilt-Free

If you’re curious about how many calories are in Italian herbs themselves, the answer is simple—they’re one of the most calorie-friendly flavor boosters you can use. Here’s a quick breakdown of the calories found in common dried Italian herbs per teaspoon:

Herb	Calories (per 1 tsp)
Oregano (dried)	3-4 calories
Basil (dried)	1-2 calories
Thyme (dried)	3 calories
Rosemary (dried)	4-5 calories

When combined into Italian seasoning, the average calorie count lands between 2 to 5 calories per teaspoon, depending on the specific herb ratio. That’s hardly enough to worry about, even for those counting every calorie.

How Many Calories Are in Great Value Italian Seasoning?

The popular Great Value Italian Seasoning, available at Walmart and similar stores, follows the same trend. The label shows:

• 0 calories per ¼ teaspoon
• Approximately 2-5 calories per teaspoon, based on the herbs used

This slight calorie count is so small that manufacturers round it down to zero on the nutrition label, following FDA guidelines. But for home cooks like you and me, it means you can liberally season your pasta, chicken, soups, or veggies without stressing over calories.

Whenever I’m whipping up healthy, simple meals—like those in the HandRecipes healthy section—I rely on blends like Great Value Italian seasoning to create rich, savory dishes without compromising my nutrition goals.

Quick Kitchen Tip: Italian seasoning isn’t just for pasta! Try sprinkling it on roasted veggies, grilled fish, or even scrambled eggs for an effortless Mediterranean twist.

Conclusion: Flavor Without the Calories

If you’ve been holding back on seasoning your meals because you’re worried about calories, now you know there’s no need. Italian seasoning delivers bold, herbaceous flavor with almost no calories. Whether you’re cooking classic Italian dishes, spicing up roasted veggies, or experimenting with new recipes from HandRecipes, Italian seasoning is a guilt-free way to bring life to your meals.

Next time you reach for the shaker, sprinkle generously—you’ll be adding flavor, not calories

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