Basil
A sweet, aromatic leaf central to Italian and Thai cooking.
Nutrition per 100 g
Standardised to 100 g of basil, fresh for fair comparison. Typical serving: 10 g fresh — 2 kcal per 10 g serving.
| Nutrient | Per 100 g | Per serving (10 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 20 kcal | 2 kcal | 100 kcal |
| Protein | 3 g | 0.3 g | 15 g |
| Carbohydrate | 3 g | 0.3 g | 15 g |
| Fat | 1 g | 0.1 g | 5 g |
| Fibre | 2 g | 0.2 g | 10 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of basil, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (10 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 264 µg | 26.4 µg | 29% |
| Vitamin C | 18 mg | 1.8 mg | 20% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.8 mg | 0.08 mg | 5% |
| Vitamin K | 415 µg | 41.5 µg | 346% |
| Thiamin | 0.034 mg | 0.003 mg | 3% |
| Riboflavin | 0.076 mg | 0.008 mg | 6% |
| Niacin | 0.9 mg | 0.09 mg | 6% |
| Vitamin B6 | 0.16 mg | 0.016 mg | 9% |
| Folate | 68 µg | 6.8 µg | 17% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.21 mg | 0.021 mg | 4% |
| Choline | 11.4 mg | 1.1 mg | 2% |
| Minerals | |||
| Calcium | 177 mg | 17.7 mg | 14% |
| Iron | 3.2 mg | 0.32 mg | 18% |
| Magnesium | 64 mg | 6.4 mg | 15% |
| Phosphorus | 56 mg | 5.6 mg | 4% |
| Potassium | 295 mg | 29.5 mg | 6% |
| Sodium | 4 mg | 0.4 mg | <1% |
| Zinc | 0.81 mg | 0.081 mg | 7% |
| Selenium | 0.3 µg | 0.03 µg | <1% |
| Copper | 0.39 mg | 0.039 mg | 43% |
| Manganese | 1.1 mg | 0.11 mg | 48% |
Source: USDA FoodData Central — Basil, fresh
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat basil?
- A small handful covers much of the daily vitamin K target.
- Adds aroma without salt or fat.
How to include it
- Tear over tomatoes and pasta just before serving.
- Blend into pesto with olive oil and nuts.
Things to consider
- Blackens quickly when cut or chilled.
- Add at the end of cooking.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Oregano, dried
A Mediterranean herb with one of the highest antioxidant densities of any food.
- kcal
- 300
- protein
- 10 g
- fibre
- 40 g
per 100 g · Typical serving: 1 tsp dried (1 g)
Pesto
Basil, pine nuts, garlic, cheese and olive oil blended into a rich sauce.
- kcal
- 457
- protein
- 10 g
- fibre
- 2 g
per 100 g · Typical serving: 30 g
Parsley, fresh
A fresh herb used by the handful in Middle Eastern cooking, not just as garnish.
- kcal
- 37
- protein
- 3 g
- fibre
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per 100 g · Typical serving: 30 g fresh
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