Nutrition for Rosemary

Calories, Protein, Vitamins and More

image of rosemary source

Rosemary Nutrition Summary

One tablespoon of rosemary (1.7 grams or 0.06 oz) contains 2 calories and 0.1 grams of protein. Rosemary consist of 68% water, 21% carbohydrates, 3% protein, and 6% fat.

Rosemary is an excellent source of many nutrients, including dietary fiber, calcium and potassium. It also contains significant amounts of iron and manganese.

In one tablespoon of rosemary:

  • Calories: 2
  • Protein: 0.1 g
  • Dietary fiber: 0.2 g
  • Fat: 0.1 g
  • Sodium: 0.4 mg
There is no significant amounts of sugar, saturated fat or cholesterol in rosemary.

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

Calories in Rosemary

Rosemary has 2 calories per tablespoon or 118 calories for every 100 grams. Most of its calories are from carbohydrates, fat and protein.

55 percent of calories in rosemary are from carbohydrates, 31% of calories are from fat and 14% of calories are from protein.

Calories from Carbs

The majority, or 55% of the calories in rosemary are from carbohydrates. The carbs in rosemary are mostly in the form of dietary fiber (100%). An excellent high-fiber food, a single tablespoon of rosemary contains 1% of recommended daily values or 0.2 grams of dietary fiber.

  • Dietary fiber: 0.2 g
There is no significant amounts of sugar or starch in rosemary.

Calories from Fat

A substantial amount, or 31% of the calories in rosemary are from fat. Rosemary has a moderate amount of total fat, with 0.1 grams per tablespoon. It also is cholestrol free. Most of the fat in rosemary 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 rosemary.

Calories Similar to Rosemary

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

Protein in Rosemary

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

  • Protein: 0.06 g
  • Tryptophan: < 0.1 g
  • Threonine: < 0.1 g
  • Isoleucine: < 0.1 g
  • Leucine: < 0.1 g
  • Lysine: < 0.1 g
  • Methionine: < 0.1 g
  • Phenylalanine: < 0.1 g
  • Valine: < 0.1 g
  • Histidine: < 0.1 g

Protein Similar to Rosemary

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

Vitamins and Minerals in Rosemary

An good source of nutrients, rosemary contains abundant amounts of calcium and potassium. A single tablespoon of rosemary contains 5.4 mg of calcium.

Vitamins in rosemary (1 tbsp):
  • Vitamin a: 2.5 ug
  • Riboflavin: < 0.1 mg
  • Niacin: < 0.1 mg
  • Vitamin b6: < 0.1 mg
  • Vitamin c: 0.4 mg
  • Folate: 1.9 ug
Minerals in rosemary (1 tbsp):
  • Calcium: 5.4 mg
  • Potassium: 11.4 mg
  • Iron: 0.1 mg
  • Magnesium: 1.5 mg
  • Zinc: < 0.1 mg
  • Phosphorus: 1.1 mg
  • Copper: < 0.1 mg
  • Manganese: < 0.1 mg
There is no significant amounts of selenium, choline, thiamin, pantothenic acid, vitamin e, vitamin b12 or vitamin k in rosemary.

Similar to Rosemary for Calcium

Here are some other spices or herbs with similarly abundant amounts of calcium to rosemary:

Flavonoids and Carotenoids in Rosemary [3]

Rosemary contains a couple of healthy phytonutrients and antioxidants, specifically flavonoid apigenin and luteolin. In one tablespoon of rosemary:

  • apigenin: 0.01 mg
  • luteolin: 0.03 mg

Rosemary Nutrition Chart


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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.

Rosemary in Cooking

Rosemary is in the top 10% of most popular ingredients for recipes. Most recipes call for one or two tablespoons of rosemary.

Friends and Relatives of Rosemary

Foods commonly cooked with rosemary: Other similar relatives:

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