Food guide

Sage

A resinous herb used with fatty meats and beans; dried sage is far stronger than a fresh leaf.

Plant-Based

Nutrition per 100 g

Standardised to 100 g of sage for fair comparison. Typical serving: 1 g ground — 3 kcal per 1 g serving.

Nutrition information for Sage
Nutrient	Per 100 g	Per serving (1 g)	Per 100 kcal
Energy	300 kcal	3 kcal	100 kcal
Protein	10 g	0.1 g	3.3 g
Carbohydrate	60 g	0.6 g	20 g
Fat	10 g	0.1 g	3.3 g
Fibre	40 g	0.4 g	13.3 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of sage, with a typical serving and FDA Daily Value for adults.

Micronutrients for Sage
Nutrient	Per 100 g	Per serving (1 g)	% DV
Vitamins
Vitamin A	295 µg	3 µg	33%
Vitamin C	32.4 mg	0.32 mg	36%
Vitamin D	0 µg	0 µg	0%
Vitamin E	7.5 mg	0.075 mg	50%
Vitamin K	1715 µg	17.2 µg	1429%
Thiamin	0.75 mg	0.008 mg	63%
Riboflavin	0.34 mg	0.003 mg	26%
Niacin	5.7 mg	0.057 mg	36%
Vitamin B6	2.7 mg	0.027 mg	159%
Folate	274 µg	2.7 µg	69%
Vitamin B12	0 µg	0 µg	0%
Choline	43.6 mg	0.44 mg	8%
Minerals
Calcium	1652 mg	16.5 mg	127%
Iron	28.1 mg	0.28 mg	156%
Magnesium	428 mg	4.3 mg	102%
Phosphorus	91 mg	0.91 mg	7%
Potassium	1070 mg	10.7 mg	23%
Sodium	11 mg	0.11 mg	<1%
Zinc	4.7 mg	0.047 mg	43%
Selenium	3.7 µg	0.037 µg	7%
Copper	0.76 mg	0.008 mg	84%
Manganese	3.1 mg	0.031 mg	135%

Source: USDA FoodData Central — Spices, sage, ground

% 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 sage?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
A resinous herb used with fatty meats and beans; dried sage is far stronger than a fresh leaf.

How to include it

Use in the usual way for this food, and keep an eye on the stated serving.
Typical pairing ideas: Pork, Butter, Squash.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.