Rosemary, fresh
FDC 173473tsp (1 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 93 · +0 vs Spices & herbs medianFresh rosemary scores an Elite 93 of 100 and ranks 30th of 60 in the spices and herbs category, its woody sprigs concentrating dietary fiber at 50% DV, iron at 37% DV, calcium at 24% DV and vitamin C at 24% DV.
Cooks typically strip the needle-like leaves and mince them into roasted meats, potatoes, or bread dough rather than eating rosemary as a dish on its own. A 1 tsp (1 g) serving is the realistic amount reached for at the stove, so while the per-100g figures look strong, the actual contribution from ordinary seasoning use is modest. No limits are noted for this herb.
See how this score is calculated, build a plate around rosemary, 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 | 131 kcal | 7% |
| Total fat | 5.9 g | 8% |
| Saturated fat | 2.8 g | 14% |
| Cholesterol | 0 mg | 0% |
| Sodium | 26 mg | 1% |
| Carbohydrate | 21 g | 8% |
| Dietary fiber | 14 g | 50% |
| Sugars | - | |
| Protein | 3.3 g | 7% |
| Potassium | 668 mg | 14% |
| Calcium | 317 mg | 24% |
| Iron | 6.7 mg | 37% |
| Magnesium | 91 mg | 22% |
| Vitamin C | 22 mg | 24% |
| Vitamin A | 146 µg | 16% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 1 kcal | 0% |
| Total fat | 0.06 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0.26 mg | 0% |
| Carbohydrate | 0.21 g | 0% |
| Dietary fiber | 0.14 g | 1% |
| Sugars | - | |
| Protein | 0.03 g | 0% |
| Potassium | 6.7 mg | 0% |
| Calcium | 3.2 mg | 0% |
| Iron | 0.07 mg | 0% |
| Magnesium | 0.91 mg | 0% |
| Vitamin C | 0.22 mg | 0% |
| Vitamin A | 1.5 µg | 0% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 173473Original 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
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Spices, poultry seasoningDensity 93 vs 93Spices, coriander seedDensity 94 vs 93Spices, fennel seedDensity 94 vs 93Original analysis by NutriVerdict
In the kitchen and how to use it
Fresh rosemary grows as woody stems lined with narrow, needle-like leaves that carry a strong, pine-like aroma and a slightly bitter, resinous flavor. Whole sprigs are tucked under roasting chicken or lamb, tossed with olive oil and potatoes before baking, or simmered into stocks and braises, then removed before serving since the stems and older leaves stay tough even after cooking. Finely chopped, the leaves work into bread dough, marinades, and compound butters, and rosemary is one of the few herbs that holds up well to long, high-heat cooking without losing its character.
Store fresh rosemary sprigs wrapped loosely in a damp paper towel inside the refrigerator, where they will keep for a couple of weeks, or dry them by hanging in a cool spot for longer storage. A one-teaspoon serving (1 gram) is a very small addition to any dish, but per 100 grams fresh rosemary is notably high in fiber, at 50% of the Daily Value, and iron, at 37%, along with calcium and vitamin C each at 24%. Because it is used in small amounts for flavor rather than as a food in its own right, its main contribution to a meal is aromatic rather than nutritional in typical serving sizes.
Frequently asked questions about rosemary, fresh
How many calories are in fresh rosemary?
Fresh rosemary has 131 calories per 100 grams, though a typical one-teaspoon serving of 1 gram is used only for flavor.
What does rosemary pair well with?
It is classically paired with roasted lamb, chicken, and potatoes, and it also holds up well in breads and marinades.
How do you store fresh rosemary?
Wrap sprigs loosely in a damp paper towel and refrigerate for up to a couple of weeks, or hang them to dry for longer storage.