Food Nutrient Profile - Rosemary

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Nutrients in 100 grams of Rosemary

Fresh Rosemary (Rosmarinus officinalis).

Macros Ratio

Protein Fat Carbs
9%
35%
56%
100 g ▼

Macro Nutrients

Rosemary
Energy131 kcal
4.5%
Fresh Rosemary provides 131kcal of Energy per 100 grams, meeting 4.5% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat5.86 g
6.04%
Fresh Rosemary provides 5.86g of Fat per 100 grams, meeting 6.04% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat2.84 g
8.87%
Fresh Rosemary provides 2.84g of Saturated Fat per 100 grams, meeting 8.87% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.41 g
26%
Fresh Rosemary provides 0.41g of Omega 3 per 100 grams, meeting 26% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.45 g
2.63%
Fresh Rosemary provides 0.45g of Omega 6 per 100 grams, meeting 2.63% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Fresh Rosemary provides 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate20.7 g
16%
Fresh Rosemary provides 20.7g of Carbohydrate per 100 grams, meeting 16% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber14 g
37%
Fresh Rosemary provides 14g of Fiber per 100 grams, meeting 37% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein3.3 g
5.9%
Fresh Rosemary provides 3.3g of Protein per 100 grams, meeting 5.9% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Rosemary
Vitamin A146 μg
16.2%
RAE, retinol activity equivalents
Fresh Rosemary provides 146μg of Vitamin A per 100 grams, meeting 16.2% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.036 mg
3%
Thiamine
Fresh Rosemary provides 0.036mg of Vitamin B1 per 100 grams, meeting 3% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.15 mg
11.7%
Riboflavin
Fresh Rosemary provides 0.15mg of Vitamin B2 per 100 grams, meeting 11.7% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B30.91 mg
5.7%
Niacin, nicotinic acid, niacinamide
Fresh Rosemary provides 0.91mg of Vitamin B3 per 100 grams, meeting 5.7% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.8 mg
16%
Pantothenic acid
Fresh Rosemary provides 0.8mg of Vitamin B5 per 100 grams, meeting 16% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.34 mg
26%
Pyridoxine
Fresh Rosemary provides 0.34mg of Vitamin B6 per 100 grams, meeting 26% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9109 μg
27.3%
Folates and Folic Acid
Fresh Rosemary provides 109μg of Vitamin B9 per 100 grams, meeting 27.3% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Fresh Rosemary provides 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C22 mg
24.2%
Ascorbic acid
Fresh Rosemary provides 22mg of Vitamin C per 100 grams, meeting 24.2% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Fresh Rosemary provides 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Rosemary
Calcium317 mg
31.7%
Fresh Rosemary provides 317mg of Calcium per 100 grams, meeting 31.7% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.3 mg
33.4%
Fresh Rosemary provides 0.3mg of Copper per 100 grams, meeting 33.4% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron6.65 mg
83%
Fresh Rosemary provides 6.65mg of Iron per 100 grams, meeting 83% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium91 mg
21.7%
Fresh Rosemary provides 91mg of Magnesium per 100 grams, meeting 21.7% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.96 mg
41.7%
Fresh Rosemary provides 0.96mg of Manganese per 100 grams, meeting 41.7% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus66 mg
9.43%
Fresh Rosemary provides 66mg of Phosphorus per 100 grams, meeting 9.43% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium668 mg
19.6%
Fresh Rosemary provides 668mg of Potassium per 100 grams, meeting 19.6% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium
NA
No information available
Sodium26 mg
1.73%
Fresh Rosemary provides 26mg of Sodium per 100 grams, meeting 1.73% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.93 mg
8.45%
Fresh Rosemary provides 0.93mg of Zinc per 100 grams, meeting 8.45% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water67.8 g
1.83%
Fresh Rosemary provides 67.8g of Water per 100 grams, meeting 1.83% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Nutrients in Rosemary: Benefits and Values per 100g

Discover the nutritional data of fresh rosemary with details on macro and micronutrients in 100g servings. Learn about the health benefits of this aromatic herb.

Vitamins in 100 Grams of Fresh Rosemary

Fresh rosemary is not just a flavorful herb; it's also packed with essential vitamins that can boost your health. Here's a detailed look at the vitamin content in 100 grams of fresh rosemary:

Minerals in 100 Grams of Fresh Rosemary

Rosemary is a powerhouse of minerals, making it a great addition to your diet. Here's what 100 grams of fresh rosemary offers:

Macronutrients in 100 Grams of Fresh Rosemary

When it comes to macronutrients, rosemary offers a balanced profile that can complement a healthy diet. Here's a breakdown:

Incorporating fresh rosemary into your meals not only enhances flavor but also provides a wealth of nutrients that support overall health. So, next time you're cooking, don't forget to add a sprinkle of this aromatic herb!

Frequently Asked Questions about Rosemary

What are the health benefits of Rosemary?

Rosemary is a herb that is rich in antioxidants, anti-inflammatory compounds, and essential nutrients like vitamin C and vitamin A. Some potential health benefits of rosemary include improved digestion, enhanced cognitive function, and reduced inflammation. Additionally, rosemary may have antimicrobial properties and could help support a healthy immune system.

Are there any potential risks or side effects of consuming Rosemary?

Rosemary is generally safe for consumption when used in culinary amounts. However, consuming large amounts of rosemary or taking it in medicinal doses may lead to potential side effects such as allergic reactions, upset stomach, and kidney irritation. It is always recommended to use herbs and spices in moderation and consult with a healthcare provider before using them in large quantities or for medicinal purposes.

Can I lose weight by eating more Rosemary?

While rosemary is a flavorful herb that can enhance the taste of your meals, simply eating more of it will not directly lead to weight loss. Weight loss is achieved through a combination of a balanced diet, regular physical activity, and a caloric deficit. Including rosemary in your meals can be a healthy addition due to its antioxidant properties and potential to reduce inflammation, but it should be part of a well-rounded diet focused on whole, plant-based foods for sustainable weight loss.

Can I gain more muscles by eating more Rosemary if I train consistently?

While rosemary is a nutritious herb that contains antioxidants and anti-inflammatory properties, it is not a significant source of protein or other nutrients necessary for muscle growth. To gain muscle, it is important to consume an adequate amount of protein from plant-based sources such as legumes, tofu, tempeh, seitan, nuts, and seeds. Additionally, consistent training, proper rest, and overall balanced nutrition are key factors in building muscle mass.

Can I eat Rosemary if I have diabetes?

Yes, you can eat rosemary if you have diabetes. Rosemary is a flavorful herb that can be a great addition to a diabetic-friendly diet. It is low in carbohydrates and calories, making it a good choice for adding flavor to dishes without affecting blood sugar levels. Additionally, rosemary is rich in antioxidants and has anti-inflammatory properties, which can be beneficial for overall health.

Can I consume Rosemary if I am on a Keto diet?

Yes, you can consume rosemary on a Keto diet. Rosemary is a low-carb herb that can add flavor to your dishes without significantly impacting your carbohydrate intake. It also contains antioxidants and has anti-inflammatory properties, making it a healthy addition to your meals.

Can I eat Rosemary if I am on a low fat diet?

Yes, you can eat rosemary on a low-fat diet. Rosemary is a herb that is very low in fat and can be a flavorful addition to your meals without adding significant fat content. It is also rich in antioxidants and has potential health benefits.

What is the environmental impact of producing Rosemary?

Rosemary is a low-impact herb to produce compared to other crops. It requires minimal water, fertilizer, and pesticides, making it a more sustainable option. Additionally, rosemary plants can help improve soil health and biodiversity in the surrounding area. Overall, incorporating rosemary into your diet can have a positive environmental impact.




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