Herbs & Spices Ranked - Nutrition Tier Lists

Hello everybody, this is Talon with a long-awaited Nutrition Tier List, a series where I break down all the options in a given food group and rank them based on how nutritious they are and how good they are for your health. Today we're looking at herbs and spices, often one of the most overlooked aspects in any given person's diet. While consumed in smaller quantities, the right blend of herbs and spices can truly make or break a meal, and can be the determining factor in if you'll ever want to eat it again. But beyond flavor, herbs and spices are often touted for their health and medicinal benefits. And due to that fact, there will be less of a focus on macro and micronutrients, and more on the ways that they're shown to help benefit the body through other means and via other compounds. I'll be upfront and say that some of these herbs and spices are fairly limited in research, lacking many larger human studies for a fair amount of perceived health benefits. Also, on the flip side, most herbs and spices are not studied for their effects in larger quantities. So if you eat 20 times the recommended amount, and experience negative effects, that's on you. However, when used properly, it is pretty rare to see any notable drawbacks from their consumption. I also covered seeds that you would consume in larger quantities in a past video, my seed tier list. So if there's anything you would expect to be here that's not, it doesn't hurt to go check that one. Now looking at the tiers for this video, we're going to be comparing the nutritional content and benefits of each herb and spice against any shortcomings or health concerns that they may have. Keep in mind that these lists are ranked independent of each other, so an A-tier herb or spice may not equate to an A-tier meat or an A-tier fruit. All numerical nutritional information on this list will be based on 5 grams for the sake of consistency and ease of comparison, 5 grams being realistically about the most you'll ever have of any of these at once. But now I believe it's time to explore the reasoning for the seasoning and get to the list. Ground Allspice, also known as Jamaican Pepper, Myrtle Pepper, Pimenta, or New Spice is a lower-caloried spice with a mild micronutrient profile. It's been used medicinally for a while, historically used as a home remedy for colds, cramps, indigestion and headaches. Allspice has been used to varying trackable degrees of success for aching, inflammation, bloating and blood sugar management. Allspice does contain a few well-studied plant compounds, Quercetin, a flavonoid antioxidant known for anti-cancer and anti-viral benefits, Gallic Acid, a polyphenol antioxidant known particularly for benefiting brain health, Eugenol, a phenolic compound with antibacterial, antifungal and anti-cancer properties, and Aricifiline, another phenolic compound providing further antibacterial and anti-cancer benefits. Lastly, Allspice is shown to treat negative menopausal symptoms from hormonal changes by binding to estrogen receptors. Overall, Allspice is a textbook example of how most spices benefit the body, and I'm going to put it in the B tier. Anise Seed is an average-caloried spice with a decent micronutrient profile. Its unique flavor comes from the flavonoid antioxidant, Anethol, which in cooperation with several familiar compounds like Quercetin, Gallic Acid, Limonene and Shikimic Acid, provide anise with some pretty impressive anti-inflammatory, antimicrobial and antifungal capabilities. Anise has been used as an antidepressant and to help prevent UTIs. A unique and perfectly worthwhile spice, I'm going to put anise in the B tier. Basil is a lower-caloried herb with a great micronutrient profile. It's a good source of vitamin K, which participates in blood clotting, and while other nutrients may seem impressive at a glance, especially in dried basil, keep quantity in mind. But beyond that, basil is shown to provide many medicinal benefits, improving memory and skin health, combating chronic inflammation, stress and depression, and regulating blood pressure levels. Realistically, everyone knows basil, and everyone knows that it's capable of good things, and I'm going to put it in the A tier. Bayleaf is an average-caloried spice with a moderate micronutrient content. It's a pretty good source of iron and manganese, and is shown to boost immune health while acting as a digestive aid, helping with upset stomach. Bayleaf may also aid memory and cognitive function. Eating whole leaves is not recommended due to its difficulty to digest. Overall, bayleaf isn't proven to offer nearly as much as other herbs and spices, and I'm going to put it in the C tier. Black pepper is an average-caloried spice with a decent micronutrient profile. It's made from small, dried, unripe peppercorn. Black pepper is a good source of manganese, but most of its notable health benefits come from its main active compound, piperine. Piperine has several functions, with some of the most notable being its use as an antioxidant, protecting against cell damage, cancer damage, inflammation, and arthritis. Its prevention of brain degenerative diseases like Alzheimer's and Parkinson's, while generally improving memory function. It aids against digestive issues, stimulating pancreatic and intestinal enzymes that help digest certain macros. It improves nutrient absorption, particularly of carotenoids and curcumin, which is found in turmeric, and is shown to help prevent diarrhea. And there is some link between black pepper consumption and improvement of blood sugar and cholesterol levels. Black pepper is one of the most used and most thoroughly studied spices, and it proves time and time again that it is one of the best. I'm going to put it in the top tier. Caraway seed is an average caloried spice with a mild micronutrient profile. It's a fine source of iron and contains the antioxidants limonene and carvone. Caraway does show some beneficial trends too. It has anti-inflammatory effects, specifically in the colon and related to IBS relief. It's used for relief of indigestion, symptoms like gas, cramping, bloating, and stomach ulcers, and it's also used for other immune functions, just less tested, like diabetes management and brain health. Caraway seed has its uses, but its benefits are, as a whole, less notable and less proven when compared to other spices. I'm going to put it in the C tier. Cardamom is an average caloried spice with a pretty good micronutrient profile. It's an excellent source of manganese and has sufficient studies to back up how it aids the body. Cardamom has antioxidant properties, shown to help with high blood pressure and anti-inflammatory effects, specifically in the liver. It's a natural anti-cancer with studies on benefits toward oral and skin cancers. And it has been used for healing stomach ulcers. An all-around good and more proven spice, I'm going to put cardamom in the B tier. Cayenne pepper is an average caloried spice with an impressive micronutrient profile. It's a great source of provitamin A carotenoids, alpha and beta carotene, which the body converts into vitamin A, most known for benefiting eye and immune health. Cayenne pepper's main active compound, however, is capsaicin, an antioxidant that gives peppers their unique spicy flavor. It's shown to benefit heart health, managing blood sugar levels and reducing the risk of heart disease, pain and inflammation relief, and to a slightly lesser extent, athletic performance. Cayenne also contains a variety of flavonoids, as well as vitamin C and vitamin E. In fact, red peppers like cayenne are shown to have the highest concentration of antioxidants of all peppers. Cayenne pepper has had studies that have shown that it temporarily raises metabolism and it's a common home remedy for cold symptoms. Now in excess, spicy foods like cayenne can irritate your digestive system, particularly in those with IBS and GERD. But as a whole, cayenne peppers are too powerful to ignore and they're going to be resting safely in the top tier. Celery seed is a higher caloried spice with a solid micronutrient profile. It's a sound source of iron and manganese and contains a fair amount of polyphenols contributing an antioxidant effect. Its manganese and calcium contents are shown to contribute to bone health and formation, and celery seed has digestive antibacterial properties. Celery seed is a perfectly fine spice that I'm going to put in the B tier. Chives are a lower caloried herb with an impressive micronutrient profile, at least when dried. They're related to garlic, onions, and leeks. Again, when dried, it's very rich in carotenoids, including lutein and zeaxanthin, as well as vitamin C and vitamin K. Chives also contain allicin, which is shown to provide a variety of benefits, not least of which cancer prevention. With studies showing reduced risks of breast cancer and gastrointestinal cancer, chives are also shown to improve memory. Overall, they're a solid and healthy addition that I'm going to put in the A tier. Cilantro, also known as coriander leaves, is a low calorie herb with a relevant micronutrient profile. It's a decent source of vitamin K and carotenoids, and cilantro's wide array of antioxidants benefit skin health, preventing damage at a cellular level, and heart health, activating enzymes that reduce blood sugar levels while being shown to reduce the risk of heart disease. When fresh, cilantro has antibacterial benefits, fighting foodborne illnesses, and studies show it as an effective anti-cancer, specifically for prostate and breast cancers. A common herb worth inclusion, I'm going to put cilantro in the B tier. Cinnamon is an average caloried spice with a respectable micronutrient profile. It's a common medicinal spice, one of the most well-researched for its effects on the human body, something I cannot say for everything on this list. It's a good source of manganese, but most of cinnamon's health benefits come from its antioxidant content. Cinnamon is loaded with polyphenols, most known for their anti-inflammatory contributions, but also reducing blood pressure and cholesterol levels when consistently consumed. Cinnamon also contains a signature flavonoid antioxidant, cinnamaldehyde, which is shown to prevent bacterial and fungal infections. It's shown to combat insulin resistance, supporting blood sugar control, slowing carbohydrate breakdown during digestion, helping with weight management and combating of type 2 diabetes. Lastly, cinnamon inhibits buildup of unwanted compounds that contribute to neurodegenerative diseases like Alzheimer's and Parkinson's. Now there's two main types of cinnamon, the first is cilan, which is true cinnamon, and is shown to be safer in higher quantities, while the other is cassia, which contains a compound called coumarin, which is shown to be harmful in larger doses, like potentially damaging your liver. Overall, cinnamon shines as one of the gold standards for showing off what spices can do, and it's going to be landing comfortably in the top tier. Ground cloves are an average-caloried spice with a lopsided micronutrient profile. It's an excellent source of manganese, which has several uses like brain function and bone building. Cloves are rich in the antioxidant eugenol, a potent oxidative damage preventer, shown to promote the death of cancer cells, prevent liver-related diseases, and combat loss of bone density. Cloves also contain nigericin, a compound shown to regulate blood sugar, and cloves have antimicrobial benefits, killing certain types of harmful oral bacteria. Now there is some evidence of higher concentrations of clove consumption having negative effects, specifically in the liver due to eugenol being considered toxic in higher amounts. But as a whole, cloves are a wonderful spice option that I'm going to put in the A tier. Coriander seeds are an average-caloried spice with a mild micronutrient profile. It's a decent source of iron and contains a few well-researched antioxidants like quercetin, terpenein, and tocopherols. These contribute to anti-inflammation, anti-cancer, immune health, and overall brain health. Coriander seeds are also shown to lower cholesterol, regulate blood sugar, improve memory, and prevent UTIs. Coriander seeds, like their leaves, are a perfectly good option that I'm going to put in the B tier. Cumin is a somewhat higher-caloried spice with a good micronutrient profile. It's a solid source of iron and antioxidants like apigenin and luteolin, contributing a powerful anti-cancer effect, one of the best among common spices. Cumin has certain trends to helping with blood sugar control and raising of HDL levels. It's shown to have antibacterial and antifungal properties and is commonly used to help treat diarrhea and indigestion, increasing activity of digestive enzymes, and release of bile. Overall, cumin is a healthy option, playing some roles better than most spices. I'm going to put it in the A tier. Curry powder is an average-calorie spice mix with a usually pretty solid micronutrient profile. Curry powder is a mixture of spices, usually some combination of chili pepper, coriander, cumin, fennel seed, fenugreek, ginger, mustard seed, turmeric, and black pepper. By the end of this video, I'll have covered every one of these in some form, so I'm not going to go into quite as much detail. Many of these offer anti-inflammatory effects, particularly for certain types of arthritis. They're shown to benefit heart health by promoting better blood flow, maintain brain function, blood sugar, and digestion, and have antibacterial, antifungal, and anticancer properties. Who would have thought that combining multiple spices offers more potential benefits? But given the variety of spices that may or may not be in curry powder, and that no two combinations will be the same, I'm going to do something completely unprecedented and put it in the V tier, for it varies. Spoilers, we're not going to need an F tier for this list. Dillweed is a lower-calorie herb with a decent micronutrient profile. It's a solid source of iron when dried, and overall a decent source of carotenoid antioxidants that the body converts into vitamin A. Other antioxidants include vitamin C, as well as certain flavonoids with anti-inflammatory effects, tannins with antimicrobial benefits, and terpenoids aiding liver, brain, and heart health. While it may not be the most thoroughly studied on the market, I'm going to put dillweed in the B tier. Fennelseed is an average-calorie spice with a fine micronutrient profile. It's a decent source of manganese and iron, and is full of polyphenol antioxidants like chlorogenic acid, quercetin, and apigenin, which have anti-inflammatory effects and combat chronic diseases specifically related to the heart. Fennelseed also contains anethyl, a compound that exhibits powerful anti-cancer properties. Fennelseed is shown to have antimicrobial benefits, get rid of gassiness by easing intestines, and suppress appetite. Overall, fennelseeds are little health bombs that I'm going to put in the A tier. Garlic powder is an average-calorie spice with a mild micronutrient profile. It's not as fresh or potent as the garlic covered in the vegetable tier list, but it's basically beta-fresh garlic. Anyway, garlic, and by extension garlic powder, is one of the oldest medicinal foods. The majority of its benefits come from its sulfur compounds, with the most active and most well-known being allicin. These benefits include boosts in immune health, combating viruses, common colds, and flu, and heart health, via lowering of LDL cholesterol, thus shown to reduce the risk of heart disease. Garlic powder is full of antioxidants, shown to prevent cognitive decline, benefiting people with dementia and Alzheimer's. It's shown to reduce blood pressure just as well as blood pressure meds when consistently consumed, but with fewer side effects. And it's shown to help detoxify heavy metal concentration in the body, particularly lead. Despite in many ways being the lesser form of garlic, garlic powder is still proven to have potential to be one of the healthiest foods on Earth, and so it's going to be resting comfortably in the top tier. Ground ginger is an average-calorie spice with a quality micronutrient profile. It's a solid source of manganese, but the main thing to talk about with ginger is its medicinal benefits. Its main active compound is the aptly named gingerol, which is used to combat indigestion symptoms like bloating, gas, and abdominal pain, fight infections and illnesses including flu, reduce inflammation, including joint pain and muscle soreness, relieve nausea and morning sickness, and reduce menstrual pain. Ginger also contains another compound, shogol, which is actually more active in dried ginger, and this helps prevent neurodegenerative diseases like Alzheimer's, Parkinson's, and multiple sclerosis by inhibiting chronic inflammation in the brain along with gingerol. Ginger is also shown to pretty significantly reduce blood sugar levels in those with type 2 diabetes, and its consumption is shown to combat certain cancers, particularly liver, colorectal, and pancreatic cancers. Throughout many years and studies, ginger proves that it's one of the most beneficial foods out there, landing itself a spot in the top tier. Mace, also known as Havitri, is a higher-calorie spice with a fair micronutrient profile. It is obtained from the shell of nutmeg seeds. Although it's most well-known as an ingredient in pepper spray, mace can have some benefits of its own when consumed. It's a decent source of copper and is shown to have anti-inflammatory effects, treating joint pains. Mace consumption is also shown to improve blood flow and memory and temporary focus, and it is used to benefit digestion, relieving bloating, constipation, and unwanted gas. Mace is a fine spice that is arguably more useful for self-defense. I'm going to put it in the D tier. Dried sweet marjoram is an average-calorie herb with a great micronutrient profile. Marjoram is in the same family as the more common oregano. It's a solid source of iron and vitamin K, and antioxidants including carvacrol, which is shown to combat chronic inflammation and certain autoimmune diseases. Marjoram has been used to treat fungal infections and combat foodborne illnesses. It's been shown to help regulate a proper menstrual cycle, but it is best avoided by pregnant women due to its potential hormonal influence. Overall, marjoram is an herb that shows promise but is just not thoroughly researched enough for me to put it any higher than the B tier. Mint is a lower-calorie herb with a fair micronutrient profile. Mint is a general name for over a dozen herbs, but most notably peppermint and spearmint. Both are pretty high in carotenoids per calorie, and their aroma and consumption are shown to improve memory and alertness, combating fatigue. They also act as a muscle relaxant and pain reliever, potentially combating headaches or menstrual cramps. Peppermint is higher in a compound called menthol, which is shown to alleviate IBS symptoms and indigestion. Both mints have their pros, but they offer a bit less than most herbs. Thus, I'm going to put mint in the D tier. Mustard seed is a higher-calorie spice with a mediocre micronutrient profile. It's a solid source of selenium and has antimicrobial benefits, preventing growth of certain harmful bacterias. It's also shown to prevent the spread of certain cancers, with one particular study on its effects on bladder cancer. Mustard seed is fine, but definitely a lot less proven than most spices. I'm going to put it in the D tier. Nutmeg is a higher-calorie spice with a meager micronutrient profile. It contains a wide array of antioxidants like cyanidins and phenolic compounds like ferulic and caffeic acids. This, in conjunction with other compounds called terpenes, combat inflammation and related joint pain. Nutmeg is shown to reduce LDL cholesterol and blood sugar levels and have antibacterial properties, particularly toward oral bacteria. Nutmeg is shown to have more common negative side effects in excess like nausea and rapid heart rate. As a whole, nutmeg is a useful spice that I'm going to put in the C tier. Onion powder is an average-calorie spice with a meek micronutrient profile. Onion contains similar sulfur compounds as garlic, with the primary one once again being allicin, with its medicinal, anti-cancer, and heart and cognition-preserving effects. It contains a wide variety of antioxidants, including the flavonoid quercetin, being anti-inflammatory and aiding with heart health, and anthocyanins, shown to combat diabetes. Onion powder is rich in gut-beneficial prebiotics and is shown to prevent bone mass deterioration, certain bacterial growth, and certain types of cancers. Overall, onion powder, much like fresh onions, has a lot to offer beneath what's surface level, and I'm going to put it in the A tier. Dried oregano is an average-calorie herb with a sound micronutrient profile. It's a solid source of vitamin K and iron, and it's rich in antioxidants like carvacrol and thymol, which reduce inflammation and the risk of chronic diseases. Oregano is shown to have potent antibacterial and antiviral properties, preventing infections that may lead to diarrhea, nausea, and stomach problems. And studies show oregano helps prevent the spread of certain cancers, including colon cancer. Really, oregano is just one of the most studied and backed herbs that I'm going to put in the A tier. Paprika is an average-calorie spice with a superb micronutrient profile. It comes in a few varieties, from sweet to smoked to hot, and red to orange to yellow. It's very high in carotenoids, including beta-carotene, but also lutein and zeaxanthin, which the body can convert into vitamin A. These are protective antioxidants known for their eye-preserving benefits, but they're also shown to reduce the risk of heart disease and cancers, including breast cancer. Paprika is also a decent source of iron and vitamin E. Hotter paprikas also contain capsaicin, which is shown to combat inflammation and the pains and symptoms that come with it. It may also improve insulin sensitivity. Paprika comes with some of the most potent benefits of all the spices, and I'm going to put it in the top tier. Parsley is a low-calorie herb with a substantial micronutrient profile. It's a solid source of vitamin K and antioxidants like vitamin C, carotenoids, and flavonoids like apigenin, which boost immunity and prevent chronic diseases. Parsley contains antibacterial oils, apiole and myristicin, and nitrates which improve blood flow. Parsley is also shown to do all sorts of things, including improving heart function and reducing heart disease risk, reducing blood sugar levels, keeping kidneys healthy, regulating urinary pH levels, and improving pancreatic function. Overall, parsley is a wonderful herb with a laundry list of health benefits that I'm going to put in the A tier. Rosemary is an average-calorie herb with a mild micronutrient profile. It's rich in antioxidants, phenolic compounds, flavonoids, and deterpenoids, which combat chronic inflammation and cellular damage. Rosemary's consumption is shown to improve cognitive function, concentration, and memory, as well as sleep quality, and it's used to relieve stress, anxiety, and mild pains. To me, rosemary's benefits are not quite as proven as other herbs, and I'm going to put it in the D tier. Saffron is an average-calorie spice with a solid micronutrient profile. It's a good source of manganese, and contains an impressive variety of antioxidants. These include the carotenoids crocin and crocidin, which combat inflammation, particularly of brain cells, and help with appetite control. Also came for all, with anti-inflammatory, anti-cancer, and anti-depressant properties, and its signature saffronol, which is shown to improve brain cell health, but also memory and mood. Because of this, saffron is often referred to as the sunshine spice, for how effectively it's shown to boost your mood and combat depression. Overall, saffron is a very beneficial spice that I'm going to put in the A tier. Ground sage is an average-calorie herb with a great micronutrient profile. It's a significant source of vitamin K, and the best source on this list of vitamin B6. Sage is a solid source of polyphenol antioxidants, including chlorogenic, cathaic, rosmarinic, which are shown to reduce cancer risk and improve memory and brain function, combating cognitive diseases while raising HDL and lowering LDL cholesterol. Sage has antimicrobial benefits, promoting oral health, and is shown to improve insulin sensitivity while treating symptoms of menopause. Probably the herb that provides the single most potential health benefits, I'm going to put sage in the top tier. Summer savory is an average-calorie herb with a respectable micronutrient profile. It's a decent source of iron, manganese, and calcium. Savory has antibacterial and antifungal properties, and is shown to combat intestinal issues like indigestion and diarrhea, as well as nausea. From what I could gather, savory's benefits are not quite as well-established as some other herbs, and I'm going to put it in the C tier. Tarragon is an average-calorie herb with a decent micronutrient profile. It's a notable source of iron and manganese. Tarragon has a few other benefits worth mentioning, including its antimicrobial properties and that it's shown to improve insulin sensitivity, relieve pain caused by arthritis, and be a natural sleep aid. Another herb that's not quite as well-researched that I'm going to put in the C tier. Thyme is an average-calorie herb with a solid micronutrient profile. It's a pretty good source of vitamin K and iron. Thyme has anti-cancer benefits, specifically for colon cancer, and prevents certain types of harmful bacteria, specifically oral bacteria. Its consumption is shown to raise HDL cholesterol and increase dopamine and serotonin levels in the brain, effectively boosting mood. And thyme has been used as a home remedy for coughing and respiratory conditions. A healthy herb that just doesn't seem to have quite as much going on as some others, I'm going to put thyme in the B tier. Turmeric is an average-calorie spice with a pretty impressive micronutrient profile. It's a solid source of manganese and iron, but its main active compound is circumin. Circumin has powerful anti-inflammatory effects, especially heart-related, fighting many chronic diseases. It's also shown to be beneficial for cancer treatment, combating cancer cell growth. It should be noted that circumin is shown to be better absorbed with peperine, a natural substance found in black and white pepper. Turmeric is shown to combat several forms of arthritis and reduce joint pain. And it's shown to combat or even to an extent reverse brain diseases like Alzheimer's and age-related cognitive decline. Turmeric has been used to improve memory and temporary attention, and it's also used as an antidepressant. Now, turmeric is best avoided in people with iron deficiency, as some studies show it may further inhibit iron absorption. But in terms of health benefits, turmeric is among the best, and I'm going to put it in the top tier. Vanilla extract is an average-calorie spice with a practically non-existent micronutrient profile. The most notable things to talk about being the phenolic compounds vanillin and vanillic acid, which have antioxidant, anti-inflammatory, anti-cancer, liver-protective, and neuroprotective benefits. However, human studies are comparatively pretty limited. Now, if a recipe calls for vanilla, use it, but I'm going to put it in the D tier. And lastly, white pepper is an average-calorie spice with a fine micronutrient profile. White pepper is essentially black pepper, but it comes from the berries when picked ripe. They're soaked in water, and the outer layer is removed. White pepper still has many of the same compounds and benefits as black pepper, still rich in many of its antioxidants, including pepperine. Pepperine and its other antioxidants combat chronic inflammation and the effects of arthritis and neurodegenerative diseases. Pepperine stimulates digestive enzymes, helping the body break down food better, and it's shown to help improve curcumin absorption, a compound found in turmeric. White pepper's benefits are, as a whole, pretty similar to their unripe counterparts, and they're going to be rounding out this list in the top tier. And after much deliberation with myself, here you go. My take on herbs and spices, a strange correlation between what's healthy and what's actually been studied. I truly do believe that with very few exceptions, the inclusion of any of these will benefit you a little bit, and the consistent consumption of some of them can make a pretty noticeable difference over time, like two grams at a time. Point is, don't hesitate to season your food with all of the herbs and spices that make it tick, and it wouldn't hurt to develop a taste for some of the more powerful ones, too. Remember that with herbs and spices, time and consistency are your friends. Now if you enjoyed this video, or at the very least learned a little something, I encourage you to subscribe because I've got plenty more of these on the way, go ahead and let me know down in the comments what other food groups you'd like to see me rank, and remember that all I ask is that you do your own research and advocate for your body. You only get the one.