DASH Spices & Seasonings Guide

With 4mg sodium per 100g, Basil earns a Allowed classification on DASH. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Among the 18 items in this category, basil sits at the low end for sodium — next closest is Black Pepper at 4mg.

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With 4mg sodium per 100g, Black Pepper earns a Allowed classification on DASH. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Among the 18 items in this category, black pepper sits at the low end for sodium — next closest is Vanilla Extract at 9mg.

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At 30mg sodium per 100g, Cayenne Pepper falls into the Allowed category under DASH guidelines. The classification reflects that it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Nutritionally, it also delivers 12g protein and 17.3g fat per serving. Within this category, it falls between Turmeric and Garlic Powder for sodium, ranking 8 of 18.

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With 357mg sodium per 100g, Chili Powder earns a Allowed classification on DASH. It is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Beyond the primary classification, chili powder also provides 13.3g protein and 8.2g fat per 100g. It ranks among the highest in this category for sodium. The nearest lower option is Cumin at 168mg.

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With 388mg sodium per 100g, Cinnamon earns a Allowed classification on DASH. It is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Beyond the primary classification, cinnamon also provides 7.1g protein and 5.3g fat per 100g. It ranks among the highest in this category for sodium. The nearest lower option is Taco Seasoning at 363mg.

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With 168mg sodium per 100g, Cumin earns a Allowed classification on DASH. It is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Beyond the primary classification, cumin also provides 17.8g protein and 22.3g fat per 100g. Within this category, it falls between Saffron and Chili Powder for sodium, ranking 13 of 18.

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Everything Bagel Seasoning is classified as Allowed on DASH, with 422mg sodium per 100g. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. It also contains 10.6g protein, which may factor into overall meal planning. It ranks among the highest in this category for sodium. The nearest lower option is Cinnamon at 388mg.

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With 60mg sodium per 100g, Garlic Powder earns a Allowed classification on DASH. It is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Beyond the primary classification, garlic powder also provides 16.6g protein and 9g fiber per 100g. Within this category, it falls between Cayenne Pepper and Paprika for sodium, ranking 9 of 18.

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With 13mg sodium per 100g, Ginger earns a Allowed classification on DASH. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Within this category, it falls between Vanilla Extract and Oregano for sodium, ranking 5 of 18.

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With 0mg sodium per 100g, Nutmeg earns a Allowed classification on DASH. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. It also contains 100g fat, which may factor into overall meal planning. Among the 18 items in this category, nutmeg sits at the low end for sodium — next closest is Basil at 4mg.

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Onion Powder is classified as Allowed on DASH, with 73mg sodium per 100g. The classification reflects that it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Nutritionally, it also delivers 10.4g protein and 15.2g fiber per serving. Within this category, it falls between Paprika and Saffron for sodium, ranking 11 of 18.

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With 25mg sodium per 100g, Oregano earns a Allowed classification on DASH. It is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Beyond the primary classification, oregano also provides 9g protein and 42.5g fiber per 100g. Within this category, it falls between Ginger and Turmeric for sodium, ranking 6 of 18.

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Paprika is classified as Allowed on DASH, with 68mg sodium per 100g. The classification reflects that it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Nutritionally, it also delivers 14.1g protein and 12.9g fat per serving. Within this category, it falls between Garlic Powder and Onion Powder for sodium, ranking 10 of 18.

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At 148mg sodium per 100g, Saffron falls into the Allowed category under DASH guidelines. It is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Beyond the primary classification, saffron also provides 11.4g protein and 5.9g fat per 100g. Within this category, it falls between Onion Powder and Cumin for sodium, ranking 12 of 18.

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At 38800mg sodium per 100g, Salt falls into the Allowed category under DASH guidelines. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. It ranks among the highest in this category for sodium. The nearest lower option is Everything Bagel Seasoning at 422mg.

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With 363mg sodium per 100g, Taco Seasoning earns a Allowed classification on DASH. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. It also contains 6.7g protein and 9.2g fat, which may factor into overall meal planning. It ranks among the highest in this category for sodium. The nearest lower option is Chili Powder at 357mg.

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With 27mg sodium per 100g, Turmeric earns a Allowed classification on DASH. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. It also contains 9.7g protein and 22.7g fiber, which may factor into overall meal planning. Within this category, it falls between Oregano and Cayenne Pepper for sodium, ranking 7 of 18.

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At 9mg sodium per 100g, Vanilla Extract falls into the Allowed category under DASH guidelines. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Among the 18 items in this category, vanilla extract sits at the low end for sodium — next closest is Ginger at 13mg.

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