Discover a world of vibrant flavors and aromatic delights with spices that start with the letter S. From the warming heat of cinnamon to the fragrant allure of saffron, these spices have been cherished for centuries across cultures. Join me as we explore the tantalizing spices beginning with S that can elevate any dish and inspire your culinary adventures.
1. Safflower
Safflower is a bright reddish-orange spice derived from the safflower plant, originally from parts of Asia and the Middle East. It has a mild, slightly bitter taste and is often used in cooking and dyeing fabrics. Its vibrant color makes it popular as a saffron substitute.
Nutrition per 20g: approximately 70 calories. Rich in antioxidants like phytosterols and unsaturated fats. Contains healthy essential oils that support heart health.
How to Use It:
- Add to salads for color and flavor
- Use in rice dishes and stews
- In baking to enhance color
Diet Compatibility: Low-calorie, good for heart health, supports anti-inflammatory diets. Pairs well with lemon or honey for added flavor.
2. Saffron
Saffron is a luxurious spice from the crocus flower native to Southwest Asia. It has a unique earthy, honey-like aroma and a golden-yellow color. Used in many traditional dishes worldwide, especially in Mediterranean and Indian cuisine.
Nutrition per 20g: about 60 calories. Contains powerful antioxidants like crocin, safranal, and picrocrocin that may boost mood and reduce inflammation.
How to Use It:
- In risottos and paellas
- Infuse in teas or milk-based desserts
- For flavoring rice or sauces
Diet Compatibility: Low in calories, antioxidant-rich, and may improve digestion. Best paired with lemon or turmeric for enhanced flavor.
3. Sage
Sage is a fragrant herb native to the Mediterranean region. It has a savory, slightly peppery flavor with hints of mint and eucalyptus. It is often used in stuffing and meat dishes.
Nutrition per 20g: about 6 calories. Contains antioxidants and compounds like rosmarinic acid that support immune health.
How to Use It:
- In roasting meats and poultry
- As a seasoning in soups and stews
- In herbal teas for digestion
Diet Compatibility: Low-calorie, anti-inflammatory, aids digestion. Try pairing with lemon or honey.
4. Salad Burnet
Salad burnet is a tender herb from Europe with a mild, cucumber-like flavor. It is often used fresh in salads or as a garnish. Its refreshing taste adds lightness to dishes.
Nutrition per 20g: around 2 calories. Contains antioxidants and essential oils that support overall health.
How to Use It:
- Fresh in salads and sandwiches
- As a garnish for soups
- In herb blends for dressings
Diet Compatibility: Very low-calorie, digestive aid, and hydrating. Pairs well with lemon slices or honey in dressings.
5. Sassafras
Sassafras is an aromatic tree native to North America, historically used for flavoring beverages like root beer. It has a sweet, spicy flavor with hints of anise and vanilla.
Nutrition per 20g: about 3 calories. Contains safrole, which is now regulated, so use in moderation.
How to Use It:
- In traditional teas and beverages
- As a flavoring in baked goods
- Infused in syrups or jellies
Diet Compatibility: Low-calorie but limited use due to safrole. Pair with lemon or honey for beverages.
6. Savory (Summer and Winter)
Savory is a perennial herb from the Mediterranean known for its peppery flavor. Summer savory is more aromatic, while winter savory has a stronger, more pungent taste. It’s great for enhancing meat and vegetable dishes.
Nutrition per 20g: about 4 calories. Rich in antioxidants and essential oils that support digestion.
How to Use It:
- In stuffing and marinades
- Sprinkled over roasted vegetables and meats
- In herbal teas
Diet Compatibility: Low-calorie, aids digestion, anti-inflammatory. Complements lemon or garlic well.
7. Sesame (Black and White)
Sesame seeds come from the sesame plant, native to Africa and Asia. Black sesame has a nuttier flavor, while white sesame is milder. They add crunch and flavor to many dishes.
Nutrition per 20g: approximately 115 calories. Packed with antioxidants, essential oils, and compounds like sesamin that support health.
How to Use It:
- Sprinkled on salads and baked goods
- In stir-fries and sushi
- Ground into pastes or butters
Diet Compatibility: Nutrient-dense, supports heart and bone health. Pairs well with honey or lemon as toppings.
8. Sha Ren (Wurfbainia villosa)
Sha ren is a fragrant spice from Southeast Asia, known for its warm, aromatic flavor resembling cardamom. It’s often used in traditional medicine and cooking.
Nutrition per 20g: around 5 calories. Contains essential oils and compounds that support digestion and respiratory health.
How to Use It:
- In curry pastes and spice blends
- In herbal teas
- For flavoring soups and stews
Diet Compatibility: Low-calorie, digestive aid, and respiratory support. Combine with ginger or garlic.
9. Silphium
Silphium was a historical spice and medicinal plant used in ancient Greece and Rome. It was highly valued but is now extinct. Its flavor was described as similar to fennel or asafoetida.
Nutrition per 20g: Unknown, as it’s extinct. Historically used for culinary and medicinal purposes.
How to Use It:
- Historical recipes included it in sauces and stews
- Modern uses are speculative but may include fennel or asafoetida substitutes
Diet Compatibility: Not applicable today; historically appreciated for digestive and medicinal benefits.
10. Sorrel
Sorrel is a leafy green herb with a bright, lemony flavor. Commonly grown in gardens, it adds a tart note to salads, soups, and sauces.
Nutrition per 20g: about 3 calories. Contains antioxidants and vitamin C that support immune health.
How to Use It:
- In salads and cold dishes
- In sauces and soups for tanginess
- As a garnish
Diet Compatibility: Very low-calorie, rich in vitamin C, aids digestion. Pairs well with lemon or honey in dressings.
11. Spearmint
Spearmint is a fragrant herb with a sweet, cool flavor, native to Europe and Asia. It is popular in teas, desserts, and flavorings.
Nutrition per 20g: about 6 calories. Contains antioxidants and essential oils like carvone that soothe digestion.
How to Use It:
- In herbal teas and infusions
- In desserts, jellies, and candies
- As a garnish for drinks and dishes
Diet Compatibility: Low-calorie, digestive aid, anti-inflammatory. Pairs well with lemon and honey.
12. Spikenard
Spikenard is a fragrant root historically used in perfumes and incense, with a rich, woody aroma. Its use in cuisine is limited but appreciated in traditional medicines.
Nutrition per 20g: unknown, primarily valued for aromatic properties.
How to Use It:
- In perfumed oils and incense
- In traditional herbal remedies
Diet Compatibility: Not commonly used in cooking; mainly used for aromatic and medicinal purposes.
13. Star Anise
Star anise is a star-shaped spice from China with a strong, sweet, licorice flavor. It’s a key ingredient in many Asian recipes and teas.
Nutrition per 20g: around 5 calories. Contains antioxidants and compounds like shikimic acid, which is used in medicines.
How to Use It:
- In teas and broths
- In spice blends and baking
- In marinades for meats
Diet Compatibility: Low-calorie, supports digestion, and immune health. Pairs well with cinnamon and ginger.
14. Strawberry Gum
Strawberry gum is an Australian eucalyptus variety with a sweet, strawberry-like aroma. It is used in culinary flavors and herbal teas for its distinctive scent.
Nutrition per 20g: minimal calories. Contains essential oils supportive of respiratory health.
How to Use It:
- In herbal teas
- In flavoring desserts and candies
- As a natural aroma in oils
Diet Compatibility: Low-calorie, soothing for respiratory issues. Pair with honey for a comforting drink.
15. Sumac
Sumac is a tangy spice from Middle Eastern regions made from dried berries. It has a lemony flavor, great for seasoning grilled meats and salads.
Nutrition per 20g: about 15 calories. Rich in antioxidants and vitamin C.
How to Use It:
- Sprinkled on salads and grains
- In marinades and dressings
- On roasted vegetables and meats
Diet Compatibility: Low-calorie, antioxidant-rich, supports immune health. Delicious with lemon or olive oil.
16. Sweet Woodruff
Sweet woodruff is a fragrant herb from Europe with a sweet, hay-like aroma. Traditionally used in beverages like May wine and desserts.
Nutrition per 20g: about 3 calories. Contains coumarin, so use in moderation.
How to Use It:
- In herbal drinks like May wine
- To flavor jellies and desserts
- In herbal infusions for flavor
Diet Compatibility: Very low-calorie, may have blood-thinning properties. Pair with lemon or honey in drinks.Â
Eleena Wills is a passionate health and wellness writer with over 5 years of experience in simplifying complex health topics for everyday readers. She holds a background in health communication and has contributed to multiple reputable wellness platforms. Eleena is committed to sharing science-backed tips on nutrition, mental well-being, fitness, and lifestyle habits that support long-term health. When she’s not writing, she’s experimenting with healthy recipes or practicing yoga.