Nutrition for Oregano (dried)

Calories, Protein, Vitamins and More


image of oregano source

Oregano Nutrition Summary

One teaspoon of dried oregano (1 grams or 0.04 oz) contains 3 calories and 0.1 grams of protein. Oregano consist of 10% water, 69% carbohydrates, 9% protein, and less than 1% of total fat.

Oregano is an excellent source of many nutrients, including dietary fiber, calcium, iron, potassium and Vitamin K. It also contains significant amounts of magnesium, Vitamin B6, Vitamin E, copper and manganese.

In one teaspoon of dried oregano:

  • Calories: 3
  • Protein: 0.1 g
  • Dietary fiber: 0.4 g
  • Sodium: 0.3 mg
There is no significant amounts of sugar, total fat, saturated fat or cholesterol in oregano.

See the Oregano Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Spices, oregano, dried.

Calories in Oregano

Oregano has 3 calories per teaspoon or 300 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

88 percent of calories in oregano are from carbohydrates and 13% of calories are from protein.

Calories from Carbs

The majority, or 88% of the calories in dried oregano are from carbohydrates. The carbs in oregano are mostly in the form of dietary fiber (100%). An excellent high-fiber food, a single teaspoon of oregano contains 2% of recommended 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 oregano.

Calories from Fat

Dried oregano does not contain a significant amount of calories from fat (less than 1%). Oregano has a moderate amount of total fat, with <0.1 grams per teaspoon. It also is cholestrol free. Most of the fat in oregano are healthier unsaturated fats:

  • Total fat: < 0.1 g
  • Saturated fat: < 0.1 g
  • Monounsaturated fat: < 0.1 g
  • Polyunsaturated fat: < 0.1 g
There is no significant amounts of cholestrol in oregano.

Calories Similar to Oregano

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


Protein in Oregano

A single teaspoon of oregano contains 0.1 grams of protein. Although oregano is relatively low in protein, it does contain all 9 essential amino acids at small amounts.

  • Protein: 0.09 g
  • Tryptophan: < 0.1 g
  • Threonine: < 0.1 g
  • Isoleucine: < 0.1 g
  • Leucine: 0.01 g
  • Lysine: 0.01 g
  • Methionine: < 0.1 g
  • Phenylalanine: < 0.1 g
  • Valine: 0.01 g
  • Histidine: < 0.1 g

Protein Similar to Oregano

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

Vitamins and Minerals in Oregano

An good source of many nutrients, dried oregano contains abundant amounts of calcium, iron, potassium and Vitamin K. In fact, a single teaspoon of oregano contains 7% of recommended daily values or 6.2 ug of Vitamin K. Also an excellent source of iron, a single teaspoon of oregano contains 2% of recommended daily values or 0.4 mg of iron.

Vitamins in oregano (1 tsp):
  • Vitamin a: 0.9 ug
  • Thiamin: < 0.1 mg
  • Riboflavin: < 0.1 mg
  • Niacin: < 0.1 mg
  • Vitamin b6: < 0.1 mg
  • Vitamin c: < 0.1 mg
  • Vitamin e: 0.2 mg
  • Folate: 2.4 ug
  • Vitamin k: 6.2 ug
Minerals in oregano (1 tsp):
  • Calcium: 16 mg
  • Potassium: 12.6 mg
  • Iron: 0.4 mg
  • Magnesium: 2.7 mg
  • Zinc: < 0.1 mg
  • Selenium: < 0.1 ug
  • Phosphorus: 1.5 mg
  • Copper: < 0.1 mg
  • Manganese: < 0.1 mg
  • Choline: 0.3 mg
There is no significant amounts of pantothenic acid or vitamin b12 in oregano.

Similar to Oregano for Vitamin K

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

Flavonoids and Carotenoids in Oregano [3]

Oregano contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene, alpha-carotene and lutein + zeaxanthin. In one teaspoon of oregano:

  • beta-carotene: 10 ug
  • alpha-carotene: 0 ug
  • lutein + zeaxanthin: 19 ug

Oregano Nutrition Chart

Oregano:

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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.

Oregano in Cooking

Oregano is in the top 10% of most popular ingredients for recipes. Most recipes call for one or two teaspoons of oregano.

Friends and Relatives of Oregano

Foods commonly cooked with oregano: Other similar relatives:


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