A keto diet is low in carbs, but that doesn’t mean it’s low in flavor. There are plenty of ways to add flavor to foods without sugar and other carb-laden flavorings. Herbs and spices are a great way to add unique flavor to your favorite keto dishes. Which herbs are keto-friendly, though?
All forms of plain herbs and spices are keto-friendly, so you have plenty of options! Even though they contain some carbs, herbs and spices are low enough in carbs to be keto-friendly when eaten in moderation.
Which herbs and spices are higher in carbs than others, and what about seasoning blends – are they keto? We’ll answer those questions next!
Keto refresher
A keto diet is a diet very low in carbohydrates (carbs), usually somewhere between 20-50 grams of net carbohydrates per day (we’ll explain more about net carbs soon). To give you an idea of how low that is, one medium apple contains around 20 grams of net carbohydrates.
A keto diet is also very high in fat, with most calories coming from fats like meat, fish, eggs, oils, nuts, seeds, and full-fat dairy products like butter. Vegetables are also allowed on keto as long as they aren’t high in starch like potatoes!
Which herbs and spices are keto?
The great news is that all plain herbs and spices are keto-friendly when used in moderation! From allspice to zeodary, herbs and spices are welcome on a low-carb diet like keto because they don’t contribute many carbs when used in moderation.
The great thing about herbs and spices is that a little goes a long way to provide flavor, especially dried herbs and spices. As long as you aren’t using them in super large quantities (like ½ cup of cinnamon instead of one tablespoon), herbs and spices won’t eat into your daily carbohydrate budget.
Higher-carb herbs and spices
You shouldn’t have to worry about the carb content of herbs and spices when you’re using them to flavor foods since you don’t need much. If you’re curious which ones are higher in carbs, though, we’ve rounded up some nutrition stats next.
Spices tend to be a bit higher in carbs because they’re from the roots, bark, and stems of plants versus the leaves (like herbs), and plant roots are a bit higher in carbs than leaves. Also, some spice powders are granulated vegetables like onions, which contain some carbs.
We’re listing net carbs as well as total carbs since that’s the amount that keto dieters count. Why? Net carbs are found by subtracting the fiber from the total carbs. The net carb content is the amount that impacts your blood sugar and state of ketosis, which is why it’s the most important stat when it comes to counting carbs on keto.
| Herb/spice (per tablespoon) | Total carbs | Fiber | Net carbs |
| Allspice | 4.3 g | 1.3 g | 3 g |
| Black pepper | 4.4 g | 1.8 g | 2.6 g |
| Cinnamon | 6 g | 4.1 g | 1.9 g |
| Garlic (powder) | 7 g | 0.9 g | 6.1 g |
| Ginger | 3.8 g | 0.6 g | 3.2 g |
| Onion powder | 5 g | 1 g | 4 g |
| Wasabi | 6 g | 0 g | 6 g |
A quick note on wasabi – yes, it’s higher in net carbs per serving, but if you’ve ever had wasabi you know that one tablespoon is a LOT when it packs such a punch heat-wise, so keep that in mind!
Are seasonings keto-friendly?
You might have noticed that seasoning blends (think taco seasoning, Italian seasoning, and many others) sometimes include additional ingredients like sugar, salt, and other additives. If they contain sugar, can you have them on keto?
While it’s true that some seasonings contain sugar, it doesn’t necessarily mean it’s off-limits on keto. Even with sugar added, the carbs in seasonings with sugar usually aren’t high enough in carbs to make them not keto-friendly. For example, some types of taco seasoning contain sugar, but the total carb content is still low enough that keto dieters can use it in moderation.
That might not always be the case, so you’ll need to look at the nutrition facts label to see how many grams of carbs the seasoning has and determine if it fits into your keto lifestyle given the portion size you plan to use.
What if a seasoning is high in carbs?
If you don’t love the nutrition stats on your favorite seasoning, you can either look for a keto-friendly version or make your own! Most seasoning blends are just a mix of herbs and spices, so you can easily make homemade versions without added sugar for keto, or with keto-friendly sweeteners.
FAQs:
Which spices are high in carbs?
Some spices higher in carbs than most include onion powder, garlic powder, allspice, ginger, and wasabi.
Are any seasonings not keto-friendly?
Some seasonings have added sugar, which might make them too high in carbs for some keto dieters. Look at the nutrition facts to determine how many carbs per serving, and then you can decide if it’s too high given the amount you’re going to use.
Is garlic powder okay for keto?
Garlic powder is higher in carbs compared to many herbs and spices, but it’s generally fine to eat on keto in moderation. One tablespoon of garlic powder contains around 6 grams of net carbs, but that’s around the equivalent of around 8-12 garlic cloves (nearly a whole head of garlic). You likely won’t eat that much in one sitting unless you REALLY love garlic.
Can I have cinnamon on keto?
Cinnamon is keto-friendly because it’s low in net carbs despite its higher total carb content. One tablespoon of cinnamon contains around 2 grams of net carbs, which means it can easily fit in a keto diet when used to flavor foods and drinks in normal amounts.
