Oregano
A Mediterranean herb with one of the highest antioxidant densities of any food.
Nutrition per 100 g
Standardised to 100 g of oregano, dried for fair comparison. Typical serving: 1 tsp dried (1 g) — 3 kcal per 1 g serving.
| 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 | 70 g | 0.7 g | 23.3 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 oregano, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (1 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 85 µg | 0.85 µg | 9% |
| Vitamin C | 2.3 mg | 0.023 mg | 3% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 18.3 mg | 0.18 mg | 122% |
| Vitamin K | 622 µg | 6.2 µg | 518% |
| Thiamin | 0.18 mg | 0.002 mg | 15% |
| Riboflavin | 0.53 mg | 0.005 mg | 41% |
| Niacin | 4.6 mg | 0.046 mg | 29% |
| Vitamin B6 | 1 mg | 0.01 mg | 59% |
| Folate | 237 µg | 2.4 µg | 59% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.92 mg | 0.009 mg | 18% |
| Choline | 32.3 mg | 0.32 mg | 6% |
| Minerals | |||
| Calcium | 1597 mg | 16 mg | 123% |
| Iron | 36.8 mg | 0.37 mg | 204% |
| Magnesium | 270 mg | 2.7 mg | 64% |
| Phosphorus | 148 mg | 1.5 mg | 12% |
| Potassium | 1260 mg | 12.6 mg | 27% |
| Sodium | 25 mg | 0.25 mg | 1% |
| Zinc | 2.7 mg | 0.027 mg | 25% |
| Selenium | 4.5 µg | 0.045 µg | 8% |
| Copper | 0.63 mg | 0.006 mg | 70% |
| Manganese | 5 mg | 0.05 mg | 217% |
Source: USDA FoodData Central — Spices, oregano, 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 oregano?
- Exceptional antioxidant content per gram.
- Dried oregano is stronger than fresh.
How to include it
- Sprinkle over tomato dishes and roasted vegetables.
- Rub between your palms to release the oils.
Things to consider
- Overpowers delicate dishes.
- Loses potency after about a year.
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
Basil, fresh
A sweet, aromatic leaf central to Italian and Thai cooking.
- kcal
- 20
- protein
- 3 g
- fibre
- 2 g
per 100 g · Typical serving: 10 g fresh
Thyme, dried
A hardy Mediterranean herb that holds its flavour through long cooking.
- kcal
- 300
- protein
- 10 g
- fibre
- 40 g
per 100 g · Typical serving: 1 tsp dried (1 g)
Rosemary, fresh
A resinous evergreen herb used with roasts, breads and potatoes.
- kcal
- 118
- protein
- 5.9 g
- fibre
- 11.8 g
per 100 g · Typical serving: 1 tbsp fresh (1.7 g)
Get smarter about food and fitness.
Practical nutrition and wellness information, delivered without the hype.