Salt Free Blackening Seasoning: Spice Sodium, Label Terms and the Whole Dish

A salt free blackening seasoning is a blend of the spices that store-bought blackening seasonings are built on, such as paprika, garlic, onion and peppers, with the salt left out. Of 42 blackened or blackening seasonings and rubs in the USDA FoodData Central branded foods data, 38 list salt or sea salt as an ingredient. [1] Leaving out salt removes the largest source of sodium, but not all of it: USDA lists paprika at 68 mg of sodium per 100 grams, garlic powder at 60 mg and black pepper at 20 mg, against 38,758 mg for table salt. [1] On a package, “salt free” is a defined term. FDA rules allow it only on a food that qualifies as “sodium free”, which means less than 5 mg of sodium per reference amount and per labeled serving. [2]

This page is general education, not individual nutrition advice. If you have kidney disease, take certain medications, or follow a medically prescribed diet, ask your health care provider before using salt substitutes, which often contain potassium. [3]

Compare blackening ingredients by sodium

Sodium in blackening spices, fish, chicken and cooking fats

The table lists sodium as USDA FoodData Central reports it, per 100 grams, from the SR Legacy dataset. [1] It covers the spices most often named on blackening seasoning labels, the salt a salt free blend leaves out, two foods commonly blackened, and three cooking fats. Per 100 grams is a standard unit for comparing foods, not an amount anyone uses. The last column shows how USDA arrived at each value.

Limits of this comparison. SR Legacy is USDA’s historical dataset; its final update was in 2018, and these entries were published in April 2019. [1] The values are generic, not brand-specific, and not all are direct measurements: the salted butter value is derived from other nutrient data, and the unsalted butter entry reports no data points. The fish and chicken values are for raw food. FDA notes that sodium can vary significantly between similar foods, so the Nutrition Facts label on the product you buy is the figure to use. [4]

What the table shows. Every single spice listed is far below table salt, and celery seed is the highest of them at 160 mg per 100 grams. [1] A blend made only from these spices still contains the small amount of sodium that occurs naturally in them. The choice of fat makes a larger difference than the choice of spice: salted butter lists 643 mg per 100 grams, unsalted butter 11 mg and olive oil 2 mg. [1]

What store-bought blackening seasonings list

FoodData Central also holds label data supplied by food brands. [1] Among the 42 blackened or blackening seasonings and rubs in that data, with label records published between 2019 and 2023:

• Common spices. 38 list garlic, 37 list onion and 36 list paprika. Black pepper, cayenne, oregano and thyme also appear often. [1]
• Salt. 38 of the 42 list salt or sea salt. Most of those report between about 5,000 and 19,000 mg of sodium per 100 grams of seasoning. [1]
• Other sodium sources. Three list monosodium glutamate (MSG) or ingredients with sodium in their names, such as disodium inosinate. [1] FDA notes that additives such as MSG also contribute to the sodium listed on the Nutrition Facts label. [4]
• Blends without salt. The four that do not list salt show zero sodium on their labels. [1] On a Nutrition Facts label, sodium is expressed as zero when a serving contains less than 5 mg, so a zero on the label means less than 5 mg per serving, not none at all. [6]

Brand label data reflects what manufacturers reported at the time; formulas change, and this set is not every product on the market. Check the current label of the jar you buy.

Seasoning sodium versus the sodium in the whole dish

A seasoning made without salt does not make the finished plate low in sodium. The sodium in a blackened dish comes from several places, and the seasoning is only one of them.

• The main food. USDA lists raw farmed channel catfish at 98 mg of sodium per 100 grams, raw wild channel catfish at 43 mg and raw chicken breast at 45 mg. [1] FDA advises checking the package on fresh meat and poultry to see whether salt water or saline has been added. [4]
• The cooking fat. Salted butter lists far more sodium than unsalted butter or olive oil, as the table shows. [1]
• Ready-made blackened foods. The branded data also includes blackened fish fillets, chicken strips and frozen meals. Their labels report sodium for the whole product, not for the seasoning alone, so read the Nutrition Facts panel and serving size of that product. [1] [4]

FDA rules judge a whole dish differently from a seasoning. A “main dish product” is defined as weighing at least 6 ounces per labeled serving and containing at least 40 grams from each of at least two food groups. [7] For such a dish, “sodium free” means less than 5 mg per labeled serving, and “low sodium” means 140 mg or less per 100 grams. [2] A seasoning label tells you about the seasoning, not about the dish it ends up on.

What the label terms mean

These are the federal rules for sodium terms on food packages. [2]

• “Salt free.” Allowed only if the food meets the definition of “sodium free”. The rule states that salt is not synonymous with sodium; salt refers to sodium chloride. [2]
• “Sodium free”, “no sodium”, “zero sodium” and similar terms. The food must contain less than 5 mg of sodium per reference amount customarily consumed and per labeled serving. It must also contain no ingredient that is sodium chloride or that consumers generally understand to contain sodium, unless that ingredient is marked with an asterisk stating that it adds a trivial amount of sodium. [2]
• Reference amount for spices. For spices and herbs, the reference amount customarily consumed is a quarter teaspoon, or 0.5 gram if the spice cannot be measured by teaspoon. [5]
• A food that is naturally sodium free. If a food meets the definition without being specially made that way, the claim must say it applies to all foods of that type, as in the rule’s example, “leaf lettuce, a sodium free food”. [2] [7]
• “Unsalted”, “no salt added” and “without added salt”. Allowed only if no salt is added during processing and the food it resembles is normally processed with salt. If the food is not sodium free, the label must say “not a sodium free food” or “not for control of sodium in the diet”. [2] FDA’s consumer summary puts it this way: these products may not be salt- or sodium-free unless stated. [4]
• Daily Value. FDA lists the Daily Value for sodium as less than 2,300 mg per day, and as a general guide considers 5% DV or less of sodium per serving low and 20% DV or more high. [4]

On this page, “salt free” describes a blend made without salt. It is not a measured sodium-free claim. For practice with serving sizes and %DV, see the food label reading worksheet.

Salt substitutes and potassium

Potassium is an ingredient in many salt substitutes. The NIH Office of Dietary Supplements says that people with kidney disease, or who take certain medications, could end up with potassium levels that are too high from these products, and advises talking with a health care provider before using them. [3] The single spices in the table above are not salt substitutes.

Food safety when blackening fish or chicken

• Wash your hands after handling raw meat, poultry, seafood or their juices. [8]
• Do not wash raw meat, poultry or seafood; washing can spread harmful germs around the kitchen. [8]
• Use one cutting board for raw meat, poultry or seafood and another for foods that will not be cooked, and separate plates and utensils for raw and cooked food. [8]
• Cook fish such as catfish to 145°F (63°C), or until the flesh is no longer translucent and separates easily with a fork. Cook all poultry to 165°F (74°C). Check with a food thermometer. [9]
• FoodSafety.gov lists catfish among fatty fish, which keep 1 to 3 days in the refrigerator raw; raw chicken pieces keep 1 to 2 days. [10]
• Refrigerate leftovers within 2 hours and use cooked meat or poultry leftovers within 3 to 4 days. [8] [10]

Where to go next

This guide covers sodium, label terms and food safety only. It does not assess fat, added sugars, portion size or how a blackened dish fits an overall meal. If you follow a medically prescribed diet, including a kidney diet, use the plan from your health care team. For seasoning chicken, see the guide to low salt chicken seasoning; for wet flavorings, see the no salt marinade guide. More guides are listed under Heart-healthy recipes.

Common questions

Is a salt free blackening seasoning sodium-free?

Not necessarily. The spices in a blackening blend each list some naturally occurring sodium in USDA data, from 5 mg per 100 grams for white pepper to 160 mg for celery seed. [1] A package may say “salt free” only if the food meets the “sodium free” definition of less than 5 mg per reference amount and per labeled serving. [2]

Why does a salt free seasoning label show zero sodium?

On a Nutrition Facts label, sodium is expressed as zero when a serving contains less than 5 mg. [6] For spices and herbs, the reference amount is a quarter teaspoon, or 0.5 gram. [5]

What is in blackening seasoning besides salt?

In the FoodData Central branded data, garlic, onion and paprika appear in nearly every blackening seasoning and rub, with black pepper, cayenne, oregano and thyme common as well. Some also list sugar, MSG or anti-caking agents. [1]

Does the butter matter for sodium?

USDA lists salted butter at 643 mg of sodium per 100 grams, compared with 11 mg for butter without salt and 2 mg for olive oil. [1] Check the label on the product you use. [4]

What temperature should blackened catfish reach?

FoodSafety.gov lists 145°F (63°C) for fish such as catfish, or cooking until the flesh is no longer translucent and separates easily with a fork. Poultry needs 165°F (74°C). [9]

Compare blackening ingredients by sodium

Sources and limitations

1. U.S. Department of Agriculture: FoodData Central. SR Legacy dataset, published April 2019; entries by FDC ID: 173468 (salt, table), 173410 (butter, salted), 170920 (celery seed), 175165 (channel catfish, farmed, raw), 171327 (onion powder), 171329 (paprika), 171325 (garlic powder), 170938 (thyme, dried), 171077 (chicken breast, raw), 174186 (channel catfish, wild, raw), 170932 (red or cayenne pepper), 171328 (oregano, dried), 170931 (black pepper), 173430 (butter, without salt), 170933 (white pepper), 171413 (olive oil). Search each FDC ID on the FoodData Central site. Branded Foods dataset: label data supplied by food brands, here the blackened and blackening seasonings and rubs found by searching those words. SR Legacy values are generic and its final update was in 2018; branded values are as reported by manufacturers and may not match current products.
2. Electronic Code of Federal Regulations: 21 CFR 101.61, Nutrient content claims for the sodium content of foods. Current regulation text. Applies to package labels and labeling, not to home cooking.
3. NIH Office of Dietary Supplements: Potassium, Fact Sheet for Consumers. Updated March 22, 2021. General overview; it does not list individual salt-substitute products or set limits for any person.
4. U.S. Food and Drug Administration: Sodium in Your Diet. Content current as of March 5, 2024. Daily Value, %DV guide, a consumer summary of package claims and sodium-reduction tips for the general public; not individual dietary advice.
5. Electronic Code of Federal Regulations: 21 CFR 101.12, Reference amounts customarily consumed per eating occasion. Current regulation text. Reference amounts are for labeling, not recommended amounts to eat.
6. Electronic Code of Federal Regulations: 21 CFR 101.9, Nutrition labeling of food. Current regulation text; paragraph (c)(4) sets how sodium is rounded on the Nutrition Facts label.
7. Electronic Code of Federal Regulations: 21 CFR 101.13, Nutrient content claims, general principles. Current regulation text; definitions of meal and main dish products and the rule for foods that are naturally free of a nutrient.
8. FoodSafety.gov: 4 Steps to Food Safety. Last reviewed September 18, 2023. Home kitchen guidance on cleaning, separating, cooking and chilling.
9. FoodSafety.gov: Safe Minimum Internal Temperatures. Last reviewed November 21, 2024. Cooking temperatures; does not address flavor or texture.
10. FoodSafety.gov: Cold Food Storage Chart. Last reviewed September 19, 2023. Storage times for raw and cooked foods, assuming a refrigerator at 40°F (4°C) or below; freezer times are for quality.