Basil, fresh
FDC 172232leaves (3 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 100 · +7 vs Spices & herbs medianBasil, fresh tops the Spices & herbs category with a perfect 100 of 100, Elite band, ranked 1 of 60 in that group. Per 100 grams it holds 29% DV vitamin A and 20% DV vitamin C, with iron at 18% DV and magnesium at 15% DV, all at 23 calories per 100 grams for a macro profile led by protein rather than carbohydrate.
Basil is used in small amounts, torn over pasta, blended into pesto, or layered into a caprese salad, and a typical serving is just a few leaves (3 grams), far short of 100 grams. That means the percentages above describe the leaf's density, not what a normal pinch of basil actually contributes to a day's nutrient intake.
See how this score is calculated, build a plate around basil, fresh, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 23 kcal | 1% |
| Total fat | 0.64 g | 1% |
| Saturated fat | 0.04 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 4 mg | 0% |
| Carbohydrate | 2.7 g | 1% |
| Dietary fiber | 1.6 g | 6% |
| Sugars | 0.3 g | |
| Protein | 3.2 g | 6% |
| Potassium | 295 mg | 6% |
| Calcium | 177 mg | 14% |
| Iron | 3.2 mg | 18% |
| Magnesium | 64 mg | 15% |
| Vitamin C | 18 mg | 20% |
| Vitamin A | 264 µg | 29% |
| Vitamin E | 0.8 mg | 5% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 1 kcal | 0% |
| Total fat | 0.02 g | 0% |
| Saturated fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0.12 mg | 0% |
| Carbohydrate | 0.08 g | 0% |
| Dietary fiber | 0.05 g | 0% |
| Sugars | 0.01 g | |
| Protein | 0.09 g | 0% |
| Potassium | 8.9 mg | 0% |
| Calcium | 5.3 mg | 0% |
| Iron | 0.1 mg | 1% |
| Magnesium | 1.9 mg | 0% |
| Vitamin C | 0.54 mg | 1% |
| Vitamin A | 7.9 µg | 1% |
| Vitamin E | 0.02 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 172232Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the spices & herbs median
Original analysis by NutriVerdict
In the kitchen and how to use it
Fresh basil is best known as the base of pesto, blended with pine nuts, garlic, Parmesan and olive oil, but it also gets torn over pizza and pasta at the last minute, layered into caprese salad with tomato and mozzarella, or muddled into cocktails and lemonades. Its sweet, slightly peppery, anise-like aroma fades quickly with heat, which is why cooks tend to add it at the very end of cooking rather than early in the pan.
Buy basil with leaves that are bright green and free of dark spots, and keep it like cut flowers, stems in a glass of water at room temperature (refrigeration turns the leaves black), changing the water every couple of days. Because a typical serving is just a few leaves, at 3 grams, the nutrient percentages here (29% DV vitamin A, 20% DV vitamin C) reflect a much larger 100-gram amount, so basil is best treated as a flavor ingredient that finishes a dish rather than a source of bulk nutrition.
Frequently asked questions about basil, fresh
How many calories are in fresh basil?
Fresh basil has 23 calories per 100 grams, though a typical serving of a few leaves is only about 3 grams.
How do you store fresh basil?
Keep it like cut flowers in a glass of water at room temperature rather than the fridge, since refrigeration causes the leaves to blacken.
What does basil pair well with?
Basil is classic with tomato, garlic, olive oil and Parmesan, as in pesto and caprese salad.