Food guide

Marjoram

A sweeter, milder cousin of oregano used in Central European and Mediterranean cooking.

Plant-Based

Nutrition per 100 g

Standardised to 100 g of marjoram, dried for fair comparison. Typical serving: 1 g dried — 3 kcal per 1 g serving.

Nutrition information for Marjoram
Nutrient	Per 100 g	Per serving (1 g)	Per 100 kcal
Energy	300 kcal	3 kcal	100 kcal
Protein	10 g	0.1 g	3.3 g
Carbohydrate	60 g	0.6 g	20 g
Fat	10 g	0.1 g	3.3 g
Fibre	40 g	0.4 g	13.3 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of marjoram, with a typical serving and FDA Daily Value for adults.

Micronutrients for Marjoram
Nutrient	Per 100 g	Per serving (1 g)	% DV
Vitamins
Vitamin A	403 µg	4 µg	45%
Vitamin C	51.4 mg	0.51 mg	57%
Vitamin D	0 µg	0 µg	0%
Vitamin E	1.7 mg	0.017 mg	11%
Vitamin K	622 µg	6.2 µg	518%
Thiamin	0.29 mg	0.003 mg	24%
Riboflavin	0.32 mg	0.003 mg	25%
Niacin	4.1 mg	0.041 mg	26%
Vitamin B6	1.2 mg	0.012 mg	71%
Folate	274 µg	2.7 µg	69%
Vitamin B12	0 µg	0 µg	0%
Choline	43.6 mg	0.44 mg	8%
Minerals
Calcium	1990 mg	19.9 mg	153%
Iron	82.7 mg	0.83 mg	459%
Magnesium	346 mg	3.5 mg	82%
Phosphorus	306 mg	3.1 mg	24%
Potassium	1522 mg	15.2 mg	32%
Sodium	77 mg	0.77 mg	3%
Zinc	3.6 mg	0.036 mg	33%
Selenium	4.5 µg	0.045 µg	8%
Copper	1.1 mg	0.011 mg	122%
Manganese	5.4 mg	0.054 mg	235%

Source: USDA FoodData Central — Spices, marjoram, dried

% 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 marjoram?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
A sweeter, milder cousin of oregano used in Central European and Mediterranean cooking.

How to include it

Use in the usual way for this food, and keep an eye on the stated serving.
Typical pairing ideas: Tomato, Beans, Chicken.

Things to consider

Dried foods are calorie-dense; weigh a portion rather than eating from the bag.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.