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Fresh Herbs Calories
Rich in vitamins and minerals, low calorie, antioxidant source
In season: Spring · Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (chopped) of Fresh Herbs (25 g) has 9 calories. That works out to 36 calories per 100 g. It contains 1.5 g of carbs, 0.8 g of protein, 0.2 g of fat and 0.9 g of fiber. Its 155 µg of Vitamin K covers 129% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
What is Fresh Herbs?
Fresh herbs are the leafy, fragrant parts of plants such as parsley, dill, mint and basil, used to bring freshness and flavour to food. They are common across many cuisines, with varieties and combinations shaped by local cooking traditions. Usually bought in bunches, they can be chopped, torn or added whole, depending on the dish.
Use them in salads, soups, sauces and dressings, or scatter them over cooked vegetables, eggs and grains just before serving. In Turkey and the wider Mediterranean, herbs may also be served as a fresh accompaniment to a meal. They are low in calories and provide fibre and micronutrients, so they add plenty of flavour without making a dish feel heavy. Add delicate leaves near the end of cooking to preserve their aroma.
Fresh Herbs Nutrition Facts
Selected: 100 g
36
KCAL / 100G
Carbs
6g
· 2% DV
Protein
3g
· 6% DV
Fat
0.7g
· 1% DV
Fiber
3.7g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 28% · Fat 15%
Fresh Herbs Vitamins & Minerals
Vitamins
Vitamin K
620µg · 517% DV
Vitamin A
4200µg · 467% DV
Vitamin C
133mg · 148% DV
Folate
180µg · 45% DV
Minerals
Manganese
1mg · 43% DV
Iron
6mg · 33% DV
Calcium
210mg · 21% DV
Potassium ⭐
540mg · 16% DV
How Nutritious Is Fresh Herbs?
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.
Fresh Herbs Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fresh Herbs
To burn the 36 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 Fresh Herbs 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 Fresh Herbs Contain Allergens?
No known major allergens
Which Diets Is Fresh Herbs 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
Fresh Herbs Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.08g
POLYUNSATURATED
0.13g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
Compare Fresh Herbs
Foods Similar to Fresh Herbs
Frequently Asked Questions About Fresh Herbs
How do you store fresh herbs in the fridge?
Store fresh herbs loosely wrapped in a slightly damp paper towel inside a container or bag in the refrigerator. Keep them unwashed until use, since trapped moisture encourages spoilage; wash and dry the leaves when you are ready to cook.
Can you freeze fresh herbs?
Yes, fresh herbs can be frozen after washing and drying them thoroughly. Chop them and freeze in small portions, or place them in ice-cube trays with water or oil. Frozen herbs work well in cooked dishes but lose their crisp texture.
Should you wash fresh herbs before using them?
Yes, rinse fresh herbs under cool running water before eating or chopping them, gently separating the leaves to remove grit. Dry them well with a clean towel or salad spinner, especially if adding them to a salad or storing leftovers.
Can you eat the stems of fresh herbs?
Yes, the tender stems of fresh herbs such as parsley, cilantro, and dill are edible and can be chopped with the leaves. Remove thick or woody stems when their texture would be distracting, particularly in salads, sauces, and garnishes.
When should you add fresh herbs while cooking?
Add most fresh herbs near the end of cooking or after taking a dish off the heat. Long cooking dulls their color and aroma, while delicate herbs such as basil, mint, parsley, and cilantro taste brightest when added just before serving.
Can fresh herbs replace dried herbs in a recipe?
Yes, fresh herbs can replace dried herbs, but their flavor is usually lighter and fresher. Start with a generous handful relative to the recipe’s dried-herb amount, then taste and adjust; the best amount varies with the herb and dish.
How do you keep fresh herbs fresh in a glass of water?
Trim the ends of sturdy fresh herbs such as parsley or cilantro and stand the stems in a glass of water in the refrigerator, loosely covered with a bag. Change the water if it becomes cloudy, and keep leaves above the waterline.
How do you revive wilted fresh herbs?
For lightly wilted fresh herbs, trim the stem ends and place the herbs in cold water until the leaves firm up, then dry them well. Discard herbs that are slimy, yellowing extensively, or have an unpleasant smell.
What can you make with fresh herbs besides garnish?
Fresh herbs can be blended into pesto, chimichurri, salsa verde, herb butter, or salad dressing, or mixed into yogurt dips and grain salads. Pair soft herbs such as parsley, mint, and dill with lemon, garlic, or olive oil.
How do you chop fresh herbs without bruising them?
To limit bruising, dry fresh herbs thoroughly, gather the leaves loosely, and slice them with a sharp knife rather than repeatedly crushing or rocking them. Chop only what you need just before serving, since cut leaves lose aroma quickly.
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Nutrition data compiled from USDA FoodData Central and scientific sources.