1 serving (5 grams) contains 1 calories, 0.2 grams of protein, 0.0 grams of fat, and 0.2 grams of carbohydrates.
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Nutrition Information
Calories |
54.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.4 g | 1% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 9.5 mg | 0% | |
| Total Carbohydrates | 8.6 g | 3% | |
| Dietary Fiber | 3.8 g | 13% | |
| Sugars | 0.7 g | ||
| protein | 7.6 g | 15% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 421.4 mg | 32% | |
| Iron | 7.6 mg | 42% | |
| Potassium | 702.4 mg | 14% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Fresh basil
Fresh basil is a fragrant herb native to tropical regions of Asia and Africa, commonly used in Mediterranean, Southeast Asian, and Italian cuisines. It is a staple ingredient in dishes such as pesto, caprese salads, and Thai curries. Basil is low in calories and rich in essential nutrients, including vitamins A, C, and K, alongside antioxidants such as beta-carotene and lutein, which support overall health. Additionally, basil contains trace minerals like magnesium, manganese, and calcium, contributing to its nutritive value. Not only does basil enhance the flavor of dishes with its fresh, slightly sweet and peppery taste, but it also provides nutritional benefits that support immune function, bone health, and reduces oxidative stress.
Health Benefits
- Rich in vitamin K, which supports blood clotting and bone health.
- Contains antioxidants like beta-carotene and lutein, which help reduce oxidative stress and support eye health.
- High in vitamin A, which enhances immune function and skin health.
Dietary Considerations
Selection and Storage
Store fresh basil in the refrigerator wrapped in a slightly damp paper towel inside a plastic bag or in a glass with water at room temperature to keep leaves vibrant and flavorful.
Common Questions About Fresh basil Nutrition
What is the nutritional content of fresh basil?
Fresh basil is low in calories, providing just 22 calories per 100 grams. It contains minimal protein (3.2g per 100g) and is rich in vitamins A, K, and C, as well as minerals like calcium, magnesium, and iron. It's also a good source of antioxidants, particularly eugenol, which has anti-inflammatory properties.
Is fresh basil suitable for a keto or low-carb diet?
Yes, fresh basil is perfect for keto and low-carb diets as it contains only 2.9 grams of carbs per 100 grams, with most servings being much smaller (a few grams used as garnish or seasoning). Its low carb content makes it ideal for adding flavor to meals without affecting macronutrient goals.
What are the health benefits of fresh basil?
Fresh basil has several health benefits, including anti-inflammatory and anti-bacterial properties due to compounds like eugenol. It may also support heart health through its magnesium content, which helps regulate blood pressure. Additionally, its high vitamin K content supports bone health and proper blood clotting.
How much fresh basil should I use in a recipe?
For most recipes, a handful (about 10-15 leaves or approximately 5-10 grams) is sufficient to provide flavor and nutritional benefits. When using basil for sauce or pesto, you might use up to 1-2 cups, depending on the recipe. Always add fresh basil near the end of cooking to preserve its flavor.
How does fresh basil compare to dried basil in cooking?
Fresh basil has a more vibrant and aromatic flavor compared to dried basil, making it ideal for dishes like salads, fresh sauces, or garnishes. Dried basil has a more concentrated, muted flavor and works better for slow-cooked recipes like stews or soups. Substituting requires adjusting quantities: 1 teaspoon of dried basil equals about 1 tablespoon of fresh basil.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
