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Basil Calories
Fresh herb, antioxidant, vitamin K source
In season: Spring · Summer
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 tablespoon (chopped) of Basil (3 g) has 1 calories. That works out to 23 calories per 100 g. It contains 0.1 g of carbs, 0.1 g of protein, 0 g of fat and 0 g of fiber. Its 10.4 µg of Vitamin K covers 9% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
What is Basil?
Basil is a fragrant herb grown in warm climates, with tender green leaves used fresh or added near the end of cooking. It is closely associated with Mediterranean cooking, especially Italian dishes, though varieties are used across many cuisines. Its aroma is sweet and peppery, with a fresh, lightly anise-like note.
In English-speaking kitchens, you’ll often find basil in pesto, tomato salads, pasta sauces and as a finishing touch for pizza or soups. It pairs naturally with tomatoes, olive oil, garlic and soft cheeses. Fresh basil is light in calories and provides vitamin K; a 100 g portion has 23 calories, though servings are usually much smaller. Tear or slice the leaves just before serving to preserve their aroma, and use them generously when you want flavor without a heavy sauce.
Basil Nutrition Facts
Selected: 100 g
23
KCAL / 100G
Carbs
2.7g
· 1% DV
Protein
3.2g
· 6% DV
Fat
0.6g
· 1% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 37% · Protein 44% · Fat 19%
Basil Vitamins & Minerals
Vitamins
Vitamin K
414µg · 345% DV
Vitamin A
264µg · 29% DV
Vitamin C
18mg · 20% DV
Folate
68µg · 17% DV
Minerals
Manganese
1mg · 43% DV
Calcium
177mg · 18% DV
Iron
3mg · 17% DV
Magnesium
64mg · 15% DV
How Nutritious Is Basil?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Basil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Basil
To burn the 23 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Basil Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Basil Contain Allergens?
No known major allergens
Which Diets Is Basil Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Basil Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
Compare Basil
Foods Similar to Basil
Frequently Asked Questions About Basil
How should you store fresh basil?
Keep fresh basil with its stems in a jar of water at room temperature, out of direct sunlight, and loosely cover the leaves with a bag. Avoid the refrigerator: cold temperatures can make basil leaves turn dark and limp.
Can you freeze fresh basil?
Yes, you can freeze basil, although thawed leaves become soft and may darken. Chop the leaves into ice-cube trays with a little water or olive oil, then use the frozen portions in soups, sauces, or cooked dishes.
How do you make basil pesto?
Basil pesto is made by blending fresh basil leaves with garlic, pine nuts, Parmesan, and olive oil. Pulse the ingredients rather than blending for a long time, which can heat the leaves and dull their bright color.
Why does basil turn black?
Basil turns black when its delicate leaves are bruised, exposed to cold, or heated for too long. Handle the leaves gently, dry them after washing, and add fresh basil near the end of cooking to preserve its color and aroma.
Can you eat basil raw?
Yes, basil is commonly eaten raw. Add fresh leaves to salads, sandwiches, or tomato dishes, and rinse and dry them just before use so they stay fragrant and do not water down the food.
When should you add basil to a dish while cooking?
Add fresh basil at the end of cooking or just before serving, since prolonged heat weakens its aroma and can darken the leaves. Dried basil can go in earlier, giving it time to release its flavor.
Can you dry fresh basil at home?
Yes, basil can be dried at home. Hang clean, completely dry sprigs in a shaded, well-ventilated place; once the leaves crumble easily, remove them from the stems and store them in a sealed jar away from light.
Is basil the same as holy basil?
No. Sweet basil, commonly used in pesto and cooking, is usually Ocimum basilicum; holy basil, also called tulsi, is Ocimum tenuiflorum. They are related herbs but have different aromas and are used differently.
Can you eat basil stems?
Yes, the tender upper stems of basil are edible and can be finely chopped into pesto, sauces, or soups. Older, thicker stems are tougher and more fibrous, so remove them or use them to flavor a dish and take them out before serving.
Can you eat basil flowers?
Yes, basil flowers are edible and can be used as a garnish or added to salads. Their flavor is usually milder than the leaves; pinching off flower spikes can also encourage the plant to keep producing leafy growth.
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Nutrition data compiled from USDA FoodData Central and scientific sources.