Oregano vs. Sage

Nutrition comparison of Oregano and Sage


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of oregano versus sage (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in oregano and sage:

  • Both sage and oregano are high in Vitamin E, Vitamin K, calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
  • Sage has more thiamin and Vitamin B6, however, oregano contains more pantothenic acid.
  • Sage is an excellent source of Vitamin A and Vitamin C.
Detailed nutritional comparison of oregano and sage is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Oregano (Spices, oregano, dried) and Sage (Spices, sage, ground) . Have a correction or suggestions? Shoot us an email.


Image of Oregano src
Image of Sage src

Calories and Carbs

calories

Both sage and oregano are high in calories. Sage has 19% more calories than oregano - sage has 315 calories per 100 grams and oregano has 265 calories.

For macronutrient ratios, oregano is heavier in carbs, lighter in fat and similar to sage for protein. Oregano has a macronutrient ratio of 10:79:11 and for sage, 11:61:29 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oregano Sage
Protein 10% 11%
Carbohydrates 79% 61%
Fat 11% 29%
Alcohol ~ ~

carbohydrates

Both sage and oregano are high in carbohydrates. Oregano has 13% more carbohydrates than sage - sage has 60.7g of total carbs per 100 grams and oregano has 68.9g of carbohydrates.

dietary fiber

Both sage and oregano are high in dietary fiber. Oregano has a little more dietary fiber (5%) than sage by weight - sage has 40.3g of dietary fiber per 100 grams and oregano has 42.5g of dietary fiber.

sugar

Sage and oregano contain similar amounts of sugar - sage has 1.7g of sugar per 100 grams and oregano has 4.1g of sugar.



Protein

protein

Both sage and oregano are high in protein. Sage has 18% more protein than oregano - sage has 10.6g of protein per 100 grams and oregano has 9g of protein.

Fat

saturated fat

Sage is high in saturated fat and oregano has 78% less saturated fat than sage - sage has 7g of saturated fat per 100 grams and oregano has 1.6g of saturated fat.

Vitamins

Vitamin C

Sage is an excellent source of Vitamin C and it has 13 times more Vitamin C than oregano - sage has 32.4mg of Vitamin C per 100 grams and oregano has 2.3mg of Vitamin C.

Vitamin A

Sage is an excellent source of Vitamin A and it has 247% more Vitamin A than oregano - sage has 295ug of Vitamin A per 100 grams and oregano has 85ug of Vitamin A.

Vitamin E

Both sage and oregano are high in Vitamin E. Oregano has 144% more Vitamin E than sage - sage has 7.5mg of Vitamin E per 100 grams and oregano has 18.3mg of Vitamin E.

Vitamin K

Both sage and oregano are high in Vitamin K. Sage has 176% more Vitamin K than oregano - sage has 1714.5ug of Vitamin K per 100 grams and oregano has 621.7ug of Vitamin K.

The B Vitamins

Sage has more thiamin and Vitamin B6, however, oregano contains more pantothenic acid. Both oregano and sage contain significant amounts of riboflavin, niacin and folate.

Oregano Sage
Thiamin 0.177 MG 0.754 MG
Riboflavin 0.528 MG 0.336 MG
Niacin 4.64 MG 5.72 MG
Pantothenic acid 0.921 MG ~
Vitamin B6 1.044 MG 2.69 MG
Folate 237 UG 274 UG

Minerals

calcium

Both sage and oregano are high in calcium. Sage has 65% more calcium than - sage has 1652mg of calcium per 100 grams and oregano has 1597mg of calcium.

iron

Both sage and oregano are high in iron. Oregano has 31% more iron than sage - sage has 28.1mg of iron per 100 grams and oregano has 36.8mg of iron.

potassium

Both sage and oregano are high in potassium. Oregano has 26% more potassium than - sage has 1070mg of potassium per 100 grams and oregano has 1260mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, both oregano and sage contain significant amounts of lutein + zeaxanthin.

Oregano Sage
beta-carotene 1007 UG 3485 UG
alpha-carotene 20 UG ~
lutein + zeaxanthin 1895 UG 1895 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both oregano and sage contain significant amounts of alpha linoleic acid (ALA).

Oregano Sage
alpha linoleic acid 0.621 G 1.23 G
Total 0.621 G 1.23 G

omega 6s

Comparing omega-6 fatty acids, both oregano and sage contain significant amounts of linoleic acid.

Oregano Sage
linoleic acid 0.748 G 0.53 G
Total 0.748 G 0.53 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Oregano or Sage .

Note: The specific food items compared are: Oregano (Spices, oregano, dried) and Sage (Spices, sage, ground) .

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