Spices, basil, dried
FDC 171317tsp, leaves (1 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 99 · +6 vs Spices & herbs medianDried basil scores 99 of 100 and ranks 5th of 60 in Spices & herbs, with iron at an extraordinary 499% DV, calcium at 172% DV, magnesium at 169% DV, and fiber at 135% DV per 100 grams.
A cook typically shakes a teaspoon into tomato sauce, pizza, or a marinade, so while the percentages above look dramatic, a single teaspoon of dried leaves delivers only a fraction of the full 100 gram figure. At 233 calories per 100 grams it reads high on paper, but the amount anyone actually sprinkles into a dish keeps its real contribution to a meal modest.
See how this score is calculated, build a plate around spices, basil, 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 | 233 kcal | 12% |
| Total fat | 4.1 g | 5% |
| Saturated fat | 2.2 g | 11% |
| Cholesterol | 0 mg | 0% |
| Sodium | 76 mg | 3% |
| Carbohydrate | 48 g | 17% |
| Dietary fiber | 38 g | 135% |
| Sugars | 1.7 g | |
| Protein | 23 g | 46% |
| Potassium | 2630 mg | 56% |
| Calcium | 2240 mg | 172% |
| Iron | 90 mg | 499% |
| Magnesium | 711 mg | 169% |
| Vitamin C | 0.8 mg | 1% |
| Vitamin A | 37 µg | 4% |
| Vitamin E | 11 mg | 71% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 2 kcal | 0% |
| Total fat | 0.04 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0.76 mg | 0% |
| Carbohydrate | 0.48 g | 0% |
| Dietary fiber | 0.38 g | 1% |
| Sugars | 0.02 g | |
| Protein | 0.23 g | 0% |
| Potassium | 26 mg | 1% |
| Calcium | 22 mg | 2% |
| Iron | 0.9 mg | 5% |
| Magnesium | 7.1 mg | 2% |
| Vitamin C | 0.01 mg | 0% |
| Vitamin A | 0.37 µg | 0% |
| Vitamin E | 0.11 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 171317Original 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.
Spearmint, freshDensity 99 vs 99Dill weed, freshDensity 99 vs 99Thyme, freshDensity 99 vs 99Original analysis by NutriVerdict
In the kitchen and how to use it
Dried basil is made by drying and crumbling basil leaves, which concentrates their sweet, slightly peppery flavor into a more muted, earthy version of fresh basil. It is stirred into tomato sauces, soups, stews, and dried spice blends, since dried herbs generally need time in a liquid or with heat to release their flavor, unlike fresh basil which is best added at the end of cooking. It is a pantry staple for pasta sauces, pizza toppings, and Italian-style seasoning blends where fresh basil is not on hand.
Buy dried basil in small quantities and store it in an airtight container away from light and heat, since dried herbs lose potency over six months to a year. Per 100 g, dried basil concentrates nutrients that are diluted in the fresh leaf, showing 23 g of protein, 37.7 g of fiber, and 499% DV iron, though a real serving is only a teaspoon or so shaken into a pot. A teaspoon stirred into a simmering tomato sauce toward the start of cooking gives the flavor time to develop, adding it with only 76 mg of sodium per 100 g of the dried herb itself.
Frequently asked questions about spices, basil
Is dried basil a good source of iron?
Per 100 g, dried basil shows 499% DV iron, an unusually high figure because drying concentrates nutrients, though actual servings are just a teaspoon.
How should dried basil be stored?
Keep it in an airtight container away from heat and light, and use it within about six months to a year for the best flavor.
When should dried basil be added to a dish?
Add it early in cooking, such as when a sauce starts to simmer, so the dried leaves have time to rehydrate and release their flavor.