Nutrition for Rosemary

Calories, Protein, Vitamins and More

image of rosemary source

Rosemary Nutrition Summary

One tablespoon of rosemary (2.1 grams or 0.07 oz) contains 3 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: 3
  • Protein: 0.1 g
  • Dietary fiber: 0.3 g
  • Fat: 0.1 g, (Saturated: 0.1 g)
  • Sodium: 0.5 mg
There is no significant amounts of sugar 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 3 calories per tablespoon or 143 calories for every 100 grams. Most of its calories are from carbohydrates, fat and protein.

55% 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 0.3 grams of dietary fiber.

  • Dietary fiber: 0.3 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. Most of the fat in rosemary are healthier unsaturated fats.

Rosemary is cholesterol free and trans-fat free.

  • 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 cholesterol or trans fat 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: 0.07 g
  • Tryptophan: < 0.1 g
  • Threonine: < 0.1 g
  • Isoleucine: < 0.1 g
  • Leucine: 0.01 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 6.7 milligrams of calcium.

Vitamins in rosemary (1 tbsp):
  • Vitamin a: 3.1 ug
  • Riboflavin: < 0.1 mg
  • Niacin: < 0.1 mg
  • Vitamin b6: < 0.1 mg
  • Vitamin c: 0.5 mg
  • Folate: 2.3 ug
Minerals in rosemary (1 tbsp):
  • Calcium: 6.7 mg
  • Potassium: 14 mg
  • Iron: 0.1 mg
  • Magnesium: 1.9 mg
  • Zinc: < 0.1 mg
  • Phosphorus: 1.4 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: 0.04 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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