Spices, bay leaf
FDC 170917tsp, crumbled (1 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 95 · +2 vs Spices & herbs medianBay leaf scores 95 of 100 and ranks 23rd of 60 among spices and herbs, an Elite result built on iron at 239% of the Daily Value, dietary fiber at 94%, calcium at 64%, and vitamin C at 52%, all per 100 grams of the dried leaf.
Bay leaves simmer in soups, stews, and braises for flavor and are almost always removed before serving rather than eaten whole. No limits are listed, but because a crumbled teaspoon is the typical serving, the figures above describe the dried leaf in bulk rather than what one bay leaf contributes to a pot of soup.
See how this score is calculated, build a plate around spices, bay leaf, 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 | 313 kcal | 16% |
| Total fat | 8.4 g | 11% |
| Saturated fat | 2.3 g | 11% |
| Cholesterol | 0 mg | 0% |
| Sodium | 23 mg | 1% |
| Carbohydrate | 75 g | 27% |
| Dietary fiber | 26 g | 94% |
| Sugars | - | |
| Protein | 7.6 g | 15% |
| Potassium | 529 mg | 11% |
| Calcium | 834 mg | 64% |
| Iron | 43 mg | 239% |
| Magnesium | 120 mg | 29% |
| Vitamin C | 47 mg | 52% |
| Vitamin A | 309 µg | 34% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 3 kcal | 0% |
| Total fat | 0.08 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0.23 mg | 0% |
| Carbohydrate | 0.75 g | 0% |
| Dietary fiber | 0.26 g | 1% |
| Sugars | - | |
| Protein | 0.08 g | 0% |
| Potassium | 5.3 mg | 0% |
| Calcium | 8.3 mg | 1% |
| Iron | 0.43 mg | 2% |
| Magnesium | 1.2 mg | 0% |
| Vitamin C | 0.47 mg | 1% |
| Vitamin A | 3.1 µg | 0% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 170917Original 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, cumin seedDensity 95 vs 95Spices, tarragon, driedDensity 96 vs 95Spices, sage, groundDensity 96 vs 95Original analysis by NutriVerdict
In the kitchen and how to use it
Dried bay leaves have a subtle, slightly bitter, herbal aroma that releases slowly during long cooking, which is why they are added whole at the start of soups, stews, braises, stocks, and rice dishes and then fished out before serving, since the leaf itself stays tough and is not meant to be eaten. A single leaf or two is usually enough to season a full pot, and bay leaf is a standard component of bouquet garni alongside thyme and parsley, tied together or wrapped in cheesecloth for easy removal.
Keep dried bay leaves in a sealed container away from light; they lose aroma gradually over a year or two, so it helps to crush one slightly before use to check that it still smells fragrant rather than dusty. A typical serving is just a teaspoon of crumbled leaf, so despite showing 313 calories per 100 grams on a nutrition label, bay leaf contributes essentially no calories in normal use. Per 100 grams it carries 94% of the Daily Value for fiber and 239% for iron, figures that reflect how concentrated a dried herb is rather than how much a pinch actually adds to a meal, since it is never eaten in bulk the way a vegetable or grain would be.
Frequently asked questions about spices, bay leaf
How many calories are in bay leaf?
Dried bay leaf shows 313 calories per 100 grams, but since a serving is just a teaspoon of crumbled leaf, it adds almost no calories in practice.
Is bay leaf a good source of fiber?
Per 100 grams, dried bay leaf provides 94% of the Daily Value for fiber and 239% for iron, though these figures reflect a concentrated dried herb rather than a typical pinch used in cooking.
How do you use bay leaves when cooking?
Whole leaves are added at the start of soups, stews, and braises to slowly release flavor, then removed before serving since the leaf itself is not eaten.