Rosemary Fresh Nutrition Facts

Rosemary Fresh Nutrition Facts

Rosemary is a fragrant evergreen herb native to the Mediterranean region. Renowned for its aromatic qualities, it’s also packed with nutrients that can confer various health benefits. It’s a source of energy, vitamins, minerals, and antioxidants, making it a valuable addition to any diet.

Health Benefits

Consuming rosemary may have several health benefits, including improving digestion, enhancing memory and concentration, and providing anti-inflammatory and antioxidant effects. Its high vitamin and mineral content can support immune health, while the fiber contributes to digestive wellness.

Full Nutrient Table

Total lipid (fat)5.86g
Carbohydrate, by difference20.7g
Fiber, total dietary14.1g
Calcium, Ca317mg
Iron, Fe6.65mg
Magnesium, Mg91mg
Phosphorus, P66mg
Potassium, K668mg
Sodium, Na26mg
Zinc, Zn0.93mg
Copper, Cu0.301mg
Manganese, Mn0.96mg
Vitamins and Other Components
Vitamin C, total ascorbic acid21.8mg
Pantothenic acid0.804mg
Vitamin B-60.336mg
Folate, total109µg
Folic acid0µg
Folate, food109µg
Folate, DFE109µg
Vitamin B-120µg
Vitamin A, RAE146µg
Vitamin A, IU2920IU
Vitamin D (D2 + D3), International Units0IU
Vitamin D (D2 + D3)0µg
Fatty acids, total saturated2.84g
SFA 10:00.019g
SFA 12:00.014g
SFA 14:00.121g
SFA 16:01.92g
SFA 18:00.231g
Fatty acids, total monounsaturated1.16g
MUFA 16:10.066g
MUFA 18:11.02g
MUFA 20:10.048g
Fatty acids, total polyunsaturated0.901g
PUFA 18:20.447g
PUFA 18:30.414g
Fatty acids, total trans0g
Amino acids
Aspartic acid0.391g
Glutamic acid0.361g
Rosemary Nutritional Benefits

Nutritional Charts for Rosemary, fresh

Nutrient Composition Pie Chart

Rosemary is a herb that provides a variety of essential nutrients. This chart shows the proportion of different macronutrients (protein, fat, carbohydrate) and micronutrients (vitamins and minerals) in fresh rosemary. It is rich in water, providing hydration, and contains a moderate amount of energy. It also offers a good amount of protein, healthy fats, and carbohydrates. Additionally, it is a good source of essential minerals like calcium, iron, magnesium, and potassium. Rosemary also contains vitamins such as vitamin C and vitamin A. Including fresh rosemary in your diet can contribute to a well-rounded nutritional intake.

Macronutrient Distribution Bar Chart

This chart displays the distribution of macronutrients (protein, fat, carbohydrate) in fresh rosemary. It provides a breakdown of the proportions of these macronutrients, giving you an overview of the nutritional composition of rosemary.

Mineral and Vitamin Bar Chart

Fresh rosemary contains essential minerals and vitamins that contribute to a healthy diet. This chart illustrates the distribution of these nutrients, including calcium, iron, magnesium, potassium, vitamin C, and vitamin A. By consuming fresh rosemary, you can incorporate these important nutrients into your meals and support your overall well-being.

Amino Acid Composition Bar Chart

This bar chart represents the composition of essential amino acids in fresh rosemary. It provides insights into the presence and quantities of amino acids like tryptophan, threonine, isoleucine, leucine, lysine, methionine, cystine, phenylalanine, tyrosine, valine, arginine, histidine, alanine, aspartic acid, glutamic acid, glycine, proline, and serine. By understanding the amino acid profile of rosemary, you can incorporate it into your diet to support your body’s protein needs.

Culinary Uses

Rosemary is extremely versatile in the kitchen. It can be used to flavor meats, soups, and sauces, or infused into oils and vinegars. Its robust flavor complements a variety of dishes, from roasted vegetables to artisan breads.

Growing Rosemary

Growing rosemary at home is quite straightforward. It thrives in well-drained soil, ample sunlight, and moderate water. Pruning regularly encourages growth and prevents the plant from becoming woody. With proper care, rosemary can be a delightful and aromatic addition to your garden.

Medicinal Uses

Traditionally, rosemary has been used for its medicinal properties, including relief from muscle pain, boosting the immune and circulatory systems, and promoting hair growth. Its essential oils are often used in aromatherapy to reduce stress and anxiety.

Storage and Preservation

To store fresh rosemary, wrap it in a damp paper towel and place it in a resealable bag in the refrigerator. For longer preservation, rosemary can be dried or frozen, or the leaves can be stripped and kept in olive oil.

Precautions and Side Effects

While rosemary is generally safe when consumed in typical food amounts, excessive intake may lead to side effects such as digestive issues or allergic reactions in sensitive individuals. Pregnant women should avoid large quantities of rosemary due to potential uterine stimulation.


In conclusion, rosemary offers a wealth of nutritional benefits and culinary versatility. Its rich array of vitamins, minerals, and antioxidants make it a powerful addition to a health-conscious diet. For more detailed nutritional information on rosemary, refer to this Source.

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