Nutrition for Basil

Calories, Protein, Vitamins and More


image of basil source

Basil Nutrition Summary

One cup of basil (24 grams or 0.85 oz) contains 6 calories and 0.8 grams of protein. Basil consist of 92% water, 3% carbohydrates, 3% protein, and less than 1% of fat.

Basil is an excellent source of many nutrients, including Vitamin A, calcium, potassium and Vitamin K. It also contains significant amounts of magnesium and manganese.

In one cup of basil:

  • Calories: 6
  • Protein: 0.8 g
  • Sugar: 0.1 g
  • Dietary fiber: 0.4 g
  • Fat: 0.2 g
  • Sodium: 1 mg
There is no significant amounts of saturated fat or cholesterol in basil.

See the Basil Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Basil, fresh.

Calories in Basil

Basil has 6 calories per cup or 25 calories for every 100 grams. Most of its calories are from protein, carbohydrates and fat.

43 percent of calories in basil are from protein, 32% of calories are from carbohydrates and 24% of calories are from fat.

Calories from Carbs

A good portion, or 32% of the calories in basil are from carbohydrates. The carbs in basil are mostly in the form of dietary fiber and sugar (80% and 20%). 1 cup of basil has 2% of daily values or 0.4 grams of dietary fiber.

  • Dietary fiber: 0.4 g
  • Sugar: 0.1 g
There is no significant amounts of starch in basil.

Calories from Fat

About 24% the calories in basil are from fat. Basil is very low in total fat, with 0.2 grams per cup. It also is cholestrol free. Most of the fat in basil are healthier unsaturated fats:

  • Total fat: 0.2 g
  • Monounsaturated fat: < 0.1 g
  • Polyunsaturated fat: 0.1 g
There is no significant amounts of cholestrol or saturated fat in basil.

Omega-6 in Basil

Basil contains a small amount of omega-6 fatty acids, mostly in the form of linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.02 g

Calories Similar to Basil

Some other spices or herbs with similar calories to basil by weight:

Protein in Basil

One cup of basil has 0.8 grams of protein or about 2% of daily recommended intake. Although basil is relatively low in protein, it does contain all 9 essential amino acids at small amounts.

  • Protein: 0.76 g
  • Tryptophan: 0.01 g
  • Threonine: 0.02 g
  • Isoleucine: 0.02 g
  • Leucine: 0.05 g
  • Lysine: 0.03 g
  • Methionine: 0.01 g
  • Phenylalanine: 0.03 g
  • Valine: 0.03 g
  • Histidine: 0.01 g

Protein Similar to Basil

Some other spices or herbs with similar amounts of protein to basil by weight:

Vitamins and Minerals in Basil

An good source of many nutrients, basil contains abundant amounts of Vitamin A, calcium, potassium and Vitamin K. In fact, a single cup of basil contains 111% of recommended daily values or 99.6 ug of Vitamin K. Also an excellent source of Vitamin A, a single cup of basil contains 9% of recommended daily values or 63.4 ug of Vitamin A.

Vitamins in basil (1 cup):
  • Vitamin a: 63.4 ug
  • Riboflavin: < 0.1 mg
  • Niacin: 0.2 mg
  • Vitamin b6: < 0.1 mg
  • Vitamin c: 4.3 mg
  • Vitamin e: 0.2 mg
  • Folate: 16.3 ug
  • Vitamin k: 99.6 ug
Minerals in basil (1 cup):
  • Calcium: 42.5 mg
  • Potassium: 70.8 mg
  • Iron: 0.8 mg
  • Magnesium: 15.4 mg
  • Zinc: 0.2 mg
  • Selenium: 0.1 ug
  • Phosphorus: 13.4 mg
  • Copper: 0.1 mg
  • Manganese: 0.3 mg
  • Choline: 2.7 mg
There is no significant amounts of thiamin, pantothenic acid or vitamin b12 in basil.

Similar to Basil for Vitamin K

Here are some other spices or herbs with similarly abundant amounts of Vitamin K to basil:

Flavonoids and Carotenoids in Basil [3]

Basil contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin. In one cup of basil:

  • beta-carotene: 754 ug
  • lutein + zeaxanthin: 1356 ug

Basil Nutrition Chart

Basil:

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dietary fiber
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sugar G
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protein
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iron
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magnesium
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thiamin (Vitamin B1)
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riboflavin (Vitamin B2)
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pantothenic acid (Vitamin B5)
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folate (Vitamin B9)
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histidine
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isoleucine
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leucine
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lysine
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methionine
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phenylalanine
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threonine
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tryptophan
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valine
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selenium
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choline
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Water G
Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Basil in Cooking

Basil is in the top 25 most popular ingredients for recipes. Most recipes call for one or two cups of basil.

Friends and Relatives of Basil

Foods commonly cooked with basil: Other similar relatives:


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