Which Spices, Seasonings and Herbs are Gluten-Free?

Raw spices, seasonings, and herbs made from plants are gluten-free. Always read the label when buying a seasoning mix to ensure no wheat, barley, or rye has been added.

Single Ingredient Herbs, Spices and Seasonings

Spices sold singularly—ie, there’s only one ingredient in the ingredients list—should be safe. This includes the following:

• Allspice
• Amchur powder
• Anise
• Asafoetida – also known as hing. A pungent spice used in Indian cooking. This is gluten-free, but some brands are known to use wheat as a filler, so read labels carefully.
• Basil
• Bay leaves
• Black pepper
• Caraway seeds
• Cardamom
• Cayenne pepper
• Celery seed
• Chervil
• Chili powder
• Chives
• Cilantro (coriander leaves)
• Cinnamon
• Cloves
• Coriander
• Cream of Tartar – included in baking powder
• Crushed pepper
• Crushed red pepper, chipotle pepper
• Cumin
• Curry leaves
• Dill
• Epazote – a Mexican herb used to flavor black beans, soups, chilaquiles, and more.
• Fennel
• Fenugreek
• Garlic powder & granulated garlic
• Ginger
• Gumbo Filé
• Horseradish Powder
• Juniper Berries
• Lovage
• Mace – the outer covering of nutmeg, used in baking and savory dishes
• Marjoram
• Mint – fresh or dried, a versatile herb for sweet and savory dishes
• Mustard powder
• Nigella Seeds, also known as black cumin, add a smoky, onion-like flavor to Middle Eastern and Indian dishes.
• Nutmeg
• Onion powder
• Oregano
• Paprika
• Parsley
• Rosemary
• Saffron
• Sage
• Salt
• Shiso – An herb in the mint family that is used in various Asian cuisines.
• Tarragon
• Tumeric
• Thyme
• Wasabi – a plant that is most commonly used to make wasabi paste, a spicy condiment frequently eaten with sushi.
• White pepper
• Za’atar is an herb and also the name of a spice mixture containing the herb.

Traditional Seasoning Mixes

Seasoning mixes include multiple spices and herbs and occasionally an anti-caking agent. In rare cases, a gluten-containing ingredient, such as wheat starch, may be used as the anti-caking agent. This is why it’s always a good idea to read the label and ensure there are no gluten-containing ingredients.

Examples of popular seasoning mixes:

• Italian seasoning: basil, oregano, rosemary, thyme, and marjoram
• Curry powder: A Western spice mix adapted from garam masala and popularized by 18th Century British recipe books. Commonly includes turmeric, coriander, fenugreek, cumin, black pepper, ginger, and cardamom. Sometimes garlic and cinnamon are included.
• Garam masala: cinnamon, peppercorns, cardamom, mustard seeds, coriander seeds, cloves, mace, and nutmeg
• Epazote – a Mexican herb
• Tajin: chili peppers, lime and sea salt
• Herbes de Provence: a blend of dried herbs and spices frequently used in French cuisine, typically marjoram, rosemary, thyme, oregano, savory, and more.
• Taco seasoning: salt, paprika, oregano, chili, onion powder and garlic powder
• Blackened seasoning is a spice blend commonly used in Cajun and Creole cuisine. It includes paprika, garlic powder, onion powder, cayenne pepper, black pepper, oregano, thyme, and salt.
• Adobo seasoning: a spice blend originating in Latin American and Caribbean cuisines that includes garlic powder, onion powder, oregano, cumin, black pepper, paprika, and salt.
• Chinese Five Spice: A mix of star anise, cloves, Chinese cinnamon, Sichuan peppercorns, and fennel seeds.
• Garlic Salt: A simple but widely used mix containing salt, garlic powder, granulated garlic, and sometimes other ingredients such as pepper or lemon zest.
• Montreal steak seasoning is a dry rub for grilled and smoked meats. It includes garlic, coriander, black pepper, cayenne flakes, dill seed, and salt.
• Za’atar is an herb, but it is also the name of a spice mixture containing the herb, sumac, sesame, and salt.

Prepackaged Seasoning Mixes

Some popular seasoning mixes don’t contain gluten but are not labeled gluten-free. Individuals should decide if they are comfortable trying these seasoning mixes. If you have concerns about a specific brand, contact the manufacturer with your questions.

• Old Bay
• Lawry’s
• Mrs. Dash
• Tony Chacherre’s Creole Seasoning
• Zatarain’s
• Slap Ya Mama Cajun Seasoning
• Spike Seasoning

Cross-Contact Concerns

Do not buy spices, herbs, or seasonings from bulk bins. Scoops and gluten-containing items can easily cross-contaminate them. Instead, buy spices in individual packets, jars, or bottles.

In rare cases, companies may add wheat flour or wheat starch to seasoning mixes to reduce costs. Fortunately, US and Canadian food regulations require these wheat-based ingredients to be declared on the label.

Even if you accidentally bought seasonings containing gluten, seasonings usually make up such a small portion of a meal that it wouldn’t cause a reaction. Celiac expert Shelley Case, RD, writes:

“A single serving of a ground spice is typically quite small (about 0.5 grams). So if a spice had 160 ppm of gluten and an individual ate 0.5 grams of this spice in a meal, the amount of gluten consumed would be 0.08 milligrams (mg). Studies have found that a threshold of less than 10 mg of gluten per day is safe for most individuals with celiac disease.”

Any information on the gluten content of particular brands shared above was obtained during the last update of this page. Be sure to check with the manufacturer for the latest info or if you have any questions.