Basil Fresh Nutrition Facts
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Basil Fresh Nutrition Facts

Basil is a fragrant herb known for its bright green leaves and distinctive flavor, which has made it a staple in many cuisines around the world. Often associated with Italian cooking, basil is also a key ingredient in Southeast Asian dishes. It adds a fresh and slightly sweet taste to recipes, making it an essential herb in the culinary world.

Health Benefits

Fresh basil is not only flavorful but also offers a range of health benefits. It is rich in vitamins and minerals such as Vitamin K, Vitamin A, and iron. Basil also contains essential oils with anti-inflammatory and antibacterial properties. Consuming basil may support heart health, reduce oxidative stress, and improve digestion.

Full Nutrient Table

NameamountUnit
Proximates
Water92.1g
Energy23kcal
Energy94kJ
Protein3.15g
Total lipid (fat)0.64g
Ash1.49g
Carbohydrates
Carbohydrate, by difference2.65g
Fiber, total dietary1.6g
Sugars, total including NLEA0.3g
Sucrose0g
Glucose0.02g
Fructose0.02g
Lactose0g
Maltose0g
Galactose0.27g
Minerals
Calcium, Ca177mg
Iron, Fe3.17mg
Magnesium, Mg64mg
Phosphorus, P56mg
Potassium, K295mg
Sodium, Na4mg
Zinc, Zn0.81mg
Copper, Cu0.385mg
Manganese, Mn1.15mg
Selenium, Se0.3µg
Vitamins and Other Components
Vitamin C, total ascorbic acid18mg
Thiamin0.034mg
Riboflavin0.076mg
Niacin0.902mg
Pantothenic acid0.209mg
Vitamin B-60.155mg
Folate, total68µg
Folic acid0µg
Folate, food68µg
Folate, DFE68µg
Choline, total11.4mg
Betaine0.4mg
Vitamin B-120µg
Vitamin B-12, added0µg
Vitamin A, RAE264µg
Retinol0µg
Carotene, beta3140µg
Carotene, alpha0µg
Cryptoxanthin, beta46µg
Vitamin A, IU5280IU
Lycopene0µg
Lutein + zeaxanthin5650µg
Vitamin E (alpha-tocopherol)0.8mg
Vitamin E, added0mg
Tocopherol, beta0mg
Tocopherol, gamma0.16mg
Tocopherol, delta0mg
Tocotrienol, alpha0mg
Tocotrienol, beta0mg
Tocotrienol, gamma0mg
Tocotrienol, delta0mg
Vitamin D (D2 + D3), International Units0IU
Vitamin D (D2 + D3)0µg
Vitamin K (phylloquinone)415µg
Vitamin K (Dihydrophylloquinone)0µg
Lipids
Fatty acids, total saturated0.041g
SFA 4:00g
SFA 6:00g
SFA 8:00g
SFA 10:00g
SFA 12:00g
SFA 14:00g
SFA 16:00.036g
SFA 18:00.005g
Fatty acids, total monounsaturated0.088g
MUFA 16:10g
MUFA 18:10.088g
MUFA 20:10g
MUFA 22:10g
Fatty acids, total polyunsaturated0.389g
PUFA 18:20.073g
PUFA 18:30.316g
PUFA 18:40g
PUFA 20:40g
PUFA 2:5 n-3 (EPA)0g
PUFA 22:5 n-3 (DPA)0g
PUFA 22:6 n-3 (DHA)0g
Fatty acids, total trans0g
Cholesterol0mg
Amino acids
Tryptophan0.039g
Threonine0.104g
Isoleucine0.104g
Leucine0.191g
Lysine0.11g
Methionine0.036g
Cystine0.028g
Phenylalanine0.13g
Tyrosine0.077g
Valine0.127g
Arginine0.117g
Histidine0.051g
Alanine0.132g
Aspartic acid0.301g
Glutamic acid0.277g
Glycine0.122g
Proline0.104g
Serine0.099g
Alcohol, ethyl0g
Caffeine0mg
Theobromine0mg
NameamountUnit
Basil Nutritional Benefits

Nutritional Charts for Basil, fresh

Nutrient Composition Pie Chart

Basil, fresh is a nutritious herb that provides a variety of essential macronutrients and micronutrients. This chart shows the proportion of different macronutrients (protein, fat, carbohydrate) and micronutrients (vitamins and minerals) in the food.

Macronutrient Distribution Bar Chart

Basil, fresh contains a balanced distribution of macronutrients, including protein, fat, and carbohydrates. This chart displays the distribution of these macronutrients in the food.

Mineral and Vitamin Bar Chart

Basil, fresh is also a good source of essential minerals and vitamins. This chart illustrates the distribution of these nutrients in the food.

Amino Acid Composition Bar Chart

Basil, fresh also contains essential amino acids that are important for various bodily functions. This chart represents the composition of these amino acids in the food.

Uses in Cooking

Basil is versatile in the kitchen, used in a variety of dishes from fresh salads to hearty sauces. One of the most famous uses of basil is in pesto, a green sauce that combines basil with garlic, pine nuts, Parmesan cheese, and olive oil. It’s also a fantastic addition to pizzas, soups, and even desserts, lending a fresh and aromatic touch to every dish.

Growing Basil at Home

Growing basil at home is a simple and rewarding process. It thrives in warm, sunny conditions and requires well-draining soil. Regular watering and pruning will help your basil plants flourish. By growing your own basil, you can ensure a steady supply of fresh leaves for your cooking needs.

Basil Varieties

There are several varieties of basil, each with its own unique flavor and appearance. Sweet basil is the most common, perfect for Italian dishes and pesto. Thai basil has a spicier taste, ideal for Asian cuisine. Purple basil adds a pop of color and a milder flavor to dishes, while lemon basil offers a citrusy twist.

Preserving Basil

To preserve basil, you can dry or freeze the leaves. Drying basil involves hanging it in a warm, dry place until the leaves are brittle. For freezing, blanch the leaves briefly in boiling water, then transfer them to an ice bath before freezing. This helps retain the color and flavor of the basil for later use.

Conclusion

Fresh basil is a nutrient-dense herb that provides numerous health benefits and culinary uses. It is a source of antioxidants, essential oils, and vitamins that can enhance well-being. Basil’s versatility in cooking allows it to shine in a variety of recipes, from classic Italian to exotic Asian dishes. For more detailed nutritional information on basil, check out the USDA’s FoodData Central Source.

Additional Resources

For those looking to delve deeper into the world of basil, there are numerous resources available. Recommended books include ‘The Basil Book’ by Thomas DeBaggio, and websites such as the Herb Society offer extensive information. Articles on the health benefits of basil can be found in nutrition journals and through academic databases.

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