Spices, marjoram, dried
FDC 170928tsp (1 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 98 · +5 vs Spices & herbs medianMarjoram's dried leaves post a 98 of 100 nutrient density score, an Elite result that ranks 11 of 60 herbs and spices, just behind its close cousin oregano. The standout figure is iron at 459% DV per 100 grams, alongside calcium (153% DV), fiber (144% DV), and magnesium (82% DV), all within a 271-calorie reference amount.
As with most dried herbs, marjoram is used by the pinch: a typical serving is a single 1-gram teaspoon, so the density figures above reflect the concentrated leaf rather than what one shake into a stew actually contributes. Sodium sits at 77 mg per 100 g, modest for a dried seasoning, and the flavor works well stirred into tomato sauces or roasted vegetables alongside oregano and thyme.
See how this score is calculated, build a plate around spices, marjoram, 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 | 271 kcal | 14% |
| Total fat | 7 g | 9% |
| Saturated fat | 0.53 g | 3% |
| Cholesterol | 0 mg | 0% |
| Sodium | 77 mg | 3% |
| Carbohydrate | 61 g | 22% |
| Dietary fiber | 40 g | 144% |
| Sugars | 4.1 g | |
| Protein | 13 g | 25% |
| Potassium | 1520 mg | 32% |
| Calcium | 1990 mg | 153% |
| Iron | 83 mg | 459% |
| Magnesium | 346 mg | 82% |
| Vitamin C | 51 mg | 57% |
| Vitamin A | 403 µg | 45% |
| Vitamin E | 1.7 mg | 11% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 3 kcal | 0% |
| Total fat | 0.07 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0.77 mg | 0% |
| Carbohydrate | 0.61 g | 0% |
| Dietary fiber | 0.4 g | 1% |
| Sugars | 0.04 g | |
| Protein | 0.13 g | 0% |
| Potassium | 15 mg | 0% |
| Calcium | 20 mg | 2% |
| Iron | 0.83 mg | 5% |
| Magnesium | 3.5 mg | 1% |
| Vitamin C | 0.51 mg | 1% |
| Vitamin A | 4 µg | 0% |
| Vitamin E | 0.02 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 170928Original 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, oregano, driedDensity 98 vs 98Spices, thyme, driedDensity 98 vs 98Spearmint, driedDensity 98 vs 98Original analysis by NutriVerdict
In the kitchen and how to use it
Marjoram is oregano's milder, sweeter cousin, a fixture of French and German cooking that shows up in herbes de Provence blends, poultry stuffing, sausages, soups, and roast chicken. Where oregano can handle a long simmer in a tomato sauce, marjoram's flavor is more delicate and is often added toward the end of cooking so it does not fade or turn bitter. It also works well in potato salads, mushroom dishes, egg dishes like omelets, and the herb butter that goes under the skin of a roasting bird, and a small pinch rubbed between the palms right before adding it releases more of its aroma.
Sold dried in small jars, a teaspoon weighs about a gram, so its nutrient profile is best judged per 100 grams as a reference rather than per pinch. Keep the jar sealed and away from the stove's heat to preserve its aroma, and buy in small quantities since ground marjoram loses potency faster than whole dried leaves. By weight, dried marjoram carries an unusually high 459% of the daily value for iron along with 153% for calcium and 144% for fiber, and at 12.7 grams of protein per 100 grams it is denser in protein than most other dried herbs, though it is used in amounts too small to matter for a day's intake.
Frequently asked questions about spices, marjoram
How many calories are in dried marjoram?
Dried marjoram has 271 calories per 100 grams, though a typical teaspoon weighs only about a gram, so a pinch adds negligible calories.
Is marjoram a good source of iron?
Yes, dried marjoram is unusually high in iron, providing 459% of the daily value per 100 grams, more than most other dried herbs.
How is marjoram different from oregano?
Marjoram is milder and sweeter than oregano and is usually added later in cooking, while oregano's stronger, more bitter flavor holds up to long simmering.