Rosemary
A resinous evergreen herb used with roasts, breads and potatoes.
Nutrition per 100 g
Standardised to 100 g of rosemary, fresh for fair comparison. Typical serving: 1 tbsp fresh (1.7 g) — 2 kcal per 1.7 g serving.
| Nutrient | Per 100 g | Per serving (1.7 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 118 kcal | 2 kcal | 100 kcal |
| Protein | 5.9 g | 0.1 g | 5 g |
| Carbohydrate | 23.5 g | 0.4 g | 20 g |
| Fat | 5.9 g | 0.1 g | 5 g |
| Fibre | 11.8 g | 0.2 g | 10 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of rosemary, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (1.7 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 146 µg | 2.5 µg | 16% |
| Vitamin C | 21.8 mg | 0.37 mg | 24% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Thiamin | 0.036 mg | 0.001 mg | 3% |
| Riboflavin | 0.15 mg | 0.003 mg | 12% |
| Niacin | 0.91 mg | 0.015 mg | 6% |
| Vitamin B6 | 0.34 mg | 0.006 mg | 20% |
| Folate | 109 µg | 1.9 µg | 27% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.8 mg | 0.014 mg | 16% |
| Minerals | |||
| Calcium | 317 mg | 5.4 mg | 24% |
| Iron | 6.7 mg | 0.11 mg | 37% |
| Magnesium | 91 mg | 1.5 mg | 22% |
| Phosphorus | 66 mg | 1.1 mg | 5% |
| Potassium | 668 mg | 11.4 mg | 14% |
| Sodium | 26 mg | 0.44 mg | 1% |
| Zinc | 0.93 mg | 0.016 mg | 8% |
| Copper | 0.3 mg | 0.005 mg | 33% |
| Manganese | 0.96 mg | 0.016 mg | 42% |
Source: USDA FoodData Central — Rosemary, fresh
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat rosemary?
- Strong antioxidant content; extracts are used as natural preservatives.
- Perfumes a dish with a single sprig.
How to include it
- Roast with potatoes and olive oil.
- Infuse into oil for dressings.
Things to consider
- Woody and unpleasant to eat whole; chop finely or remove.
- Dominates delicate ingredients.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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