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    Home » Blog Posts

    36 Herbs And Spices That Are Keto Friendly

    Published: May 31, 2021 · Modified: Mar 2, 2022 by Abby · About 5 minutes to read this article. · This post may contain affiliate links

    25 shares

    As an Amazon Associate I earn from qualifying purchases.

    There are many herbs and spices that are keto-friendly for meals to enjoy at home.

    When you start to eat keto you don’t have to give up on flavor, just sugar, and high-carb foods.

    Below I have 2 tables for you that provide carb counts for both spices and herbs that are perfect for a ketogenic diet.

    In addition to seeing the tables below, I have included popular questions people have asked about certain spices while on keto.

    There are also some popular keto friendly seasoning recipe links at the bottom of the article.

    Jump to:
    • Keto Approved Spices
    • Keto Approved Herbs
    • Staple Keto Friendly Seasoning Salts
    • Keto Seasoning Recipes

    Keto Approved Spices

    spoons filled with spices - 36 Herbs And Spices That Are Keto Friendly

    People will often ask, do spices have carbs? The general answer is yes. However, you may not have to worry about counting them in your meal, since typically you won’t be having a big spoonful of them.

    The table below shows you all the spices you can have on keto. The carb counts are for 1 tablespoon. 

    The top 5 lowest-carb spices are mustard seed, cumin, mace, coriander, and poultry seasoning.

    All of these spices are under 3 total carbs per tablespoon. 

    You may notice that garlic powder has a total of 7 carbs, however, this is for 1 full tablespoon.

    I feel confident that you will not be having that much garlic powder in your meal.

    So, please don’t let large numbers here worry you.

    SpiceTablespoonFiberNet Carbs
    All Spice4.331.33.03
    Black Pepper4.421.752.67
    Caraway Seed3.32.550.75
    Cardamom3.971.622.35
    Cayenne Pepper31.441.56
    Chili Powder3.982.781.2
    Cinnamon6.294.142.15
    Cloves, ground4.262.22.06
    Corriander Seed2.752.10.65
    Cumin2.650.632.02
    Curry Powder3.523.350.17
    Fennel Seed, whole3.032.310.72
    Garlic powder7.050.876.18
    Ginger, ground3.720.7332.987
    Mace, ground2.681.071.61
    Mustard Seed, ground1.770.7691.001
    Nutmeg3.451.461.99
    Onion Powder5.461.054.41
    Paprika3.672.371.3
    Poultry Seasoning2.890.4972.393
    Pumpkin Pie Spice3.880.8293.051
    Turmeric Powder6.312.134.18
    White Pepper4.871.863.01
    Carb counts are taken from https://fdc.nal.usda.gov/fdc-app.html#/. The carb counts are in grams per tablespoon.

    Can you have cinnamon on keto? You can absolutely have cinnamon on the keto diet. In fact, I have a cinnamon muffin recipe on this site with nearly 0 carbs for each serving. 

    Is chili powder Keto-friendly? Chili powder is absolutely keto-friendly. The table above shows that for 1 tablespoon of chili powder there are 1.2 net carbs for 1 tablespoon.

    All of the traditional spices to make chili powder such as paprika, cayenne pepper, cumin, garlic powder, and salt are keto-friendly.

    Is chili spice healthy?  Chili spice has peppers in it which contain capsaicin. Capsaicin has been shown in studies that it helps to reduce inflammation, help against Alzheimer’s Disease and help people lose weight. 

    Is onion powder keto-friendly? Onion powder is keto-friendly with only 1.8 carbs for 1 teaspoon.  

    Is garlic keto-friendly? Garlic in all forms is keto-friendly. Enjoy whole cloves in your meals or garlic powder in recipes while on keto.

    Is Paprika bad for your health? Paprika is great for your health as it contains capsaicin since paprika is a type of pepper.

    Capsaicin has been shown in studies that it helps to reduce inflammation, help people lose weight, and other health benefits. 

    Can I use salt and pepper on keto? Salt and pepper are great on a keto diet. In fact, salt or sodium is highly encouraged to consume on the keto diet.

    While eating this low-carb lifestyle you need more salt compared to those eating more carbs.

    Is ginger good for the keto diet? Ginger is great for a keto diet as it’s been shown to be anti-inflammatory and has antioxidant benefits. 

    There was even a review done that showed ginger could help with menstruation cramps. 

    Is turmeric keto-friendly? Ground turmeric is beneficial on a keto diet with only 2.1 total carbs in a teaspoon.

    Turmeric with ground pepper has been known to help with inflammation. 

    Is smoked paprika keto-friendly? Smoked paprika is keto friendly. It doesn’t matter if a spice is smoked or not if it’s keto.

    fresh herbs on a cutting board - 36 Herbs And Spices That Are Keto Friendly

    Keto Approved Herbs

    The table below shows you the herbs you are able to have on keto with their carb counts for 1 tablespoon or sprigs. 

    Most of the carb counts are for the dried herbs, so if you are using fresh the carb counts will be much lower.

    The top 5 lowest-carb spices are dill, chives, peppermint, cilantro, and parsley. All of these spices are under 1 total carb.

    HerbTablespoon*FiberNet Carbs
    Basil, dried10.7920.208
    Bay Leaf, crumbled1.350.4730.877
    Chives, fresh0.130.0750.055
    Cilantro, 9 sprigs0.7340.560.174
    Dill, 5 sprigs0.070.0210.049
    Oregano, ground1.240.7650.475
    Parsley, dried0.810.4270.383
    Peppermint, fresh0.240.1280.112
    Rosemary, dried2.121.410.71
    Sage, ground1.210.8060.404
    Spearmint, dried0.8320.4770.355
    Tarragon, ground2.410.3552.055
    Thyme, ground2.751.591.16
    Carb counts are taken from https://fdc.nal.usda.gov/fdc-app.html#/. The carb counts are in grams per tablespoon*or for the number of sprigs stated.

    Is basil keto-friendly? Basil is a very keto-friendly herb to use. It’s perfect to use as a dried herb or fresh as well. The above chart shows that 1 tablespoon of it dried will give you 0.8 grams of total carbs.

    Staple Keto Friendly Seasoning Salts

    Salt helps to bring out the flavor in spices and herbs in a meal. The company Redmond’s does this already with some spice mixes. They even have smoked salt now.

    • Organic Seasoning Salt
    • Organic Garlic Salt
    • Organic Onion Salt
    • Organic Garlic Pepper with build in grinder
    • Organic Lemon Pepper with built in grinder
    • Organic Seasoning Gift Box

    Redmond’s is my favorite company to get seasonings with salt already in it. Since I love them so much, I asked if I could get a discount for my followers. So, if you use KKN15 at check out, you get 15% off from them.

    Keto Seasoning Recipes

    Copycat KFC Chicken Seasoning
    Keto Taco Seasoning
    Blackened Salmon Seasoning
    Garlic Herb Seasoning
    BBQ Rub
    Fajita Seasoning

    Sources Used

    • https://pubmed.ncbi.nlm.nih.gov/32661266/
    • https://pubmed.ncbi.nlm.nih.gov/22634197/
    • https://pubmed.ncbi.nlm.nih.gov/12531428/
    • https://www.sciencedirect.com/science/article/pii/B9780128051863000059
    • https://www.ncbi.nlm.nih.gov/books/NBK92775/
    • https://www.hindawi.com/journals/ecam/2016/6295737/

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