Nutrition for Basil

Calories, Protein, Vitamins and More

image of basil source

Basil Nutrition Summary

One cup of basil (42.4 grams or 1.5 oz) contains 10 calories and 1.3 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 Vitamin C, iron, magnesium, copper and manganese.

In one cup of basil:

  • Calories: 10
  • Protein: 1.3 g
  • Sugar: 0.1 g
  • Dietary fiber: 0.7 g
  • Fat: 0.3 g
  • Sodium: 1.7 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 10 calories per cup or 24 calories for every 100 grams. Most of its calories are from protein, carbohydrates and fat.

42% of calories in basil are from protein, 36% of calories are from carbohydrates and 22% of calories are from fat.

Calories from Carbs

A good portion, or 36% of the calories in basil are from carbohydrates. The carbs in basil are mostly in the form of dietary fiber and sugar (87% and 12%). 1 cup of basil has 3% of daily values or 0.7 grams of dietary fiber.

  • Dietary fiber: 0.7 g
  • Sugar: 0.1 g
There is no significant amounts of starch in basil.

Calories from Fat

About 22% the calories in Basil are from fat. Basil is very low in total fat, with 0.3 grams per cup. Most of the fat in basil are healthier unsaturated fats.

Basil is cholesterol free and trans-fat free.

  • Total fat: 0.3 g
  • Monounsaturated fat: < 0.1 g
  • Polyunsaturated fat: 0.2 g
There is no significant amounts of cholesterol, trans fat or saturated fat in basil.

Omega-3 and Omega-6 in Basil

Basil is a source of healthy omega-3 fatty acids, containing a total of 0.13 grams for every cup. It contains significant amounts of alpha linoleic acid. [2]

  • alpha linoleic acid: 0.13 g
Basil also 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: 0.03 g
The omega-6 to omega-3 ratio in basil is 0.2: 1.

Calories Similar to Basil

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

Protein in Basil

One cup of Basil has 1.3 grams of protein or about 3% of daily recommended intake. Although basil is relatively low in protein, it does contain all 9 essential amino acids at small amounts.

  • Protein: 1.34 g
  • Tryptophan: 0.02 g
  • Threonine: 0.04 g
  • Isoleucine: 0.04 g
  • Leucine: 0.08 g
  • Lysine: 0.05 g
  • Methionine: 0.02 g
  • Phenylalanine: 0.06 g
  • Valine: 0.05 g
  • Histidine: 0.02 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 195% of recommended daily values or 175.9 ug of Vitamin K. Also an excellent source of Vitamin A, a single cup of basil contains 16% of recommended daily values or 111.9 ug of Vitamin A.

Vitamins in basil (1 cup):
  • Vitamin a: 111.9 ug
  • Riboflavin: < 0.1 mg
  • Niacin: 0.4 mg
  • Vitamin b6: 0.1 mg
  • Vitamin c: 7.6 mg
  • Vitamin e: 0.3 mg
  • Folate: 28.8 ug
  • Vitamin k: 175.9 ug
Minerals in basil (1 cup):
  • Calcium: 75 mg
  • Potassium: 125.1 mg
  • Iron: 1.3 mg
  • Magnesium: 27.1 mg
  • Zinc: 0.3 mg
  • Selenium: 0.1 ug
  • Phosphorus: 23.7 mg
  • Copper: 0.2 mg
  • Manganese: 0.5 mg
  • Choline: 4.8 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: 1332 ug
  • lutein + zeaxanthin: 2396 ug

Basil Nutrition Chart


( - g )

G %
dietary fiber
G %
sugar G
total fat
G %
saturated fat
G %
monounsaturated fat G
polyunsaturated fat G
G %
MG %
Vitamin A
UG %
Vitamin C
MG %
MG %
MG %
MG %
MG %
thiamin (Vitamin B1)
MG %
riboflavin (Vitamin B2)
MG %
niacin (Vitamin B3)
MG %
Vitamin B6
MG %
pantothenic acid (Vitamin B5)
MG %
folate (Vitamin B9)
UG %
Vitamin E
MG %
Vitamin K
UG %
G %
G %
G %
G %
G %
G %
G %
G %
G %
UG %
MG %
MG %
MG %
MG %
MG %
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:

get Nutrition for food