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Aromatic herb purée exceptionally rich in vitamin K
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 tablespoon (medium) of Basil purée (15 g) has 3 calories. That works out to 23 calories per 100 g. It contains 0.4 g of carbs, 0.5 g of protein, 0.1 g of fat and 0.2 g of fiber. Its 62.3 µg of Vitamin K covers 52% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 tablespoon (medium) · 15 g
3
KCAL / 15G
Carbs
0.4g
· 0% DV
Protein
0.5g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
0.2g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 36% · Protein 44% · Fat 20%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 3 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0.6 mg | 0% |
| Total carbohydrate | 0.4 g | 0% |
| Fiber | 0.2 g | 1% |
| Protein | 0.5 g | 1% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 15 g | 3 kcal |
| 1 teaspoon (small) | 5 g | 1 kcal |
| 1 ounce (large) | 28 g | 6 kcal |
| 2 tablespoon (double) | 30 g | 7 kcal |
| 1 serving (medium) | 30 g | 7 kcal |
| 0.25 cup (chopped) | 60 g | 14 kcal |
| 100 g | 100 g | 23 kcal |
| ½ cup (chopped) | 120 g | 28 kcal |
Calculated from 23 calories per 100 g.
Basil purée adds fresh, savory flavor to sauces, soups, dressings, marinades, and sandwiches. Stir it into hot dishes near the end of cooking to preserve more of its aroma, or spread it on bread as a quick topping.
To make basil purée, blend fresh basil leaves with a small amount of olive oil or water until smooth. Dry the washed leaves first, since excess water can dilute the flavor and make the purée watery.
No, basil purée is not necessarily pesto. Pesto usually combines basil with ingredients such as garlic, cheese, nuts, and olive oil, while basil purée may contain little more than blended basil and a liquid.
Basil purée can turn brown when its leaves oxidize after blending. Blend it shortly before use, limit air exposure by storing it in a sealed container, and add it to cooked food near the end rather than boiling it.
Yes, basil purée freezes well in small portions. Freeze it in an ice-cube tray, then transfer the solid portions to a sealed freezer container; you can thaw only what you need for a sauce or meal.
Homemade basil purée is best used within a few days when kept in a clean, sealed container in the refrigerator. Discard it if you notice mold, an unpleasant smell, or an unusual change in appearance.
Yes, basil purée can replace fresh basil in many sauces and cooked dishes, but it adds moisture and may have a more concentrated flavor. Adjust the recipe’s liquid and add the purée gradually to avoid overpowering it.
Basil is the main ingredient in basil purée, but recipes may also use olive oil, water, salt, or lemon juice. Unlike pesto, it does not have to contain cheese, garlic, or nuts, so check the recipe when those matter.
Yes, basil purée works on pizza, but add it after baking or in the final moments so it does not dry out or lose its fresh aroma. It also makes a flavorful base when spread thinly beneath other toppings.
Yes, basil purée can be whisked into salad dressing with oil, vinegar or lemon juice, and seasoning. Start with a small amount, taste, and adjust; thicker purée may need extra liquid to coat the salad evenly.
Vitamins
Vitamin K
62.25µg · 52% DV
Vitamin A
39.6µg · 4% DV
Vitamin C
2.7mg · 3% DV
Folate
10.2µg · 3% DV
Minerals
Manganese
0.17mg · 7% DV
Copper
0.06mg · 7% DV
Calcium
27mg · 3% DV
Iron
0.48mg · 3% DV
Potassium ⭐
44mg · 1% DV
Sodium
0.6mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 3 calories in 1 tablespoon (medium) (15 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.
Basil purée is made by crushing or blending fresh basil leaves into a smooth or slightly textured paste. Recipes vary, and the name does not necessarily mean pesto: it can be a simple way to capture basil’s fragrant, sweet-peppery character for cooking. Basil itself is widely used in Mediterranean cuisines.
Stir it into tomato sauces, soups or pasta, or spread a little in a sandwich or mix it into a dressing. Its vivid aroma can bring freshness to a dish without needing much. Nutritionally, it is a low-calorie herb preparation with fibre and notably high vitamin K. For a lighter sauce, use only a little oil and loosen the purée with lemon juice or yogurt.
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.
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.
NOVA 2
Minimally Processed
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.
No known major allergens
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
SATURATED
0.01g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.