1 tablespoon (medium) of Oregano (5 g) has 13 calories. That works out to 265 calories per 100 g. It contains 3.5 g of carbs, 0.5 g of protein, 0.2 g of fat and 2.1 g of fiber. Its 31.1 µg of Vitamin K covers 26% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.

What is Oregano?

Oregano is a fragrant herb whose leaves are used fresh or dried, especially in Mediterranean cooking. Its savoury, slightly peppery aroma becomes more concentrated when dried. Across the Mediterranean and in kitchens worldwide, it is commonly sprinkled over pizza, pasta sauces, roasted vegetables and grilled fish or meat; it also works well with tomatoes, olive oil and beans.

Oregano brings plenty of flavour in a small amount, so it can help a dish taste well-seasoned without relying on extra salt. Like other dried herbs, it contains fibre and micronutrients, though typical portions are modest. Add it near the end of cooking for a fresher aroma, or earlier when you want it to infuse a sauce.

Oregano Nutrition Facts

Selected: 100 g

265

KCAL / 100G

Carbs

69g

· 25% DV

Protein

· 18% DV

Fat

4.3g

· 6% DV

Fiber

42.5g

· 152% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 79% · Protein 10% · Fat 11%

Oregano Vitamins & Minerals

Vitamins

Vitamin K

621µg · 518% DV

Vitamin A

1700µg · 189% DV

Vitamin E

11.6mg · 77% DV

1.04mg · 61% DV

Minerals

Iron

44mg · 244% DV

Manganese

5mg · 217% DV

Calcium

1597mg · 160% DV

Copper

1mg · 111% DV

How Nutritious Is Oregano?

Nutrient density

Very high

85/ 100

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

57/ 100

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.

Oregano Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Oregano

To burn the 265 calories in 100 g:

🚶

66min

Walking (5 km/h)

🏃

27min

Running (8 km/h)

🚴

36min

Cycling

🏊

31min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Oregano Processed?

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.

Does Oregano Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Oregano 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

Oregano Fat Profile

SATURATED

1.55g

MONOUNSATURATED

0.67g

POLYUNSATURATED

1.45g

⚖️

Omega 6:3 ratio 2.5:1

Below the ideal 4:1 — a good omega balance.

Compare Oregano

🌿vs🌰

Oregano vs Cinnamon18 kcal more per 100 g

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Oregano vs Sumac165 kcal more per 100 g

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Oregano vs Black Pepper10 kcal more per 100 g

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Oregano vs Spice Mix55 kcal fewer per 100 g

→

Foods Similar to Oregano

🌰

Cinnamon

247 kcal

🌿

Sumac

100 kcal

🌶️

Black Pepper

255 kcal

🧂

Spice Mix

320 kcal

🌱

Vanilla Extract

288 kcal

🌱

Mustard

66 kcal

🌿

Oregano

265 kcal

🌶️

Red pepper flakes

282 kcal

Frequently Asked Questions About Oregano

What is oregano used for?

Oregano is used to add a savory, aromatic flavor to tomato sauces, pizza, pasta, grilled vegetables, and meat. It is especially common in Mediterranean cooking; dried oregano works well in long-cooked dishes, while fresh leaves suit finishing and salads.

Is oregano good for you?

Yes, oregano contains antioxidant plant compounds and contributes vitamins and minerals. It is generally used in small amounts as a seasoning, so it should be enjoyed for flavor rather than treated as a concentrated health remedy.

What is the difference between oregano and marjoram?

Oregano and marjoram are related herbs, but oregano usually has a sharper, more pungent flavor, while marjoram is milder and sweeter. They can sometimes replace one another in recipes, though the finished dish will taste different.

Can you use fresh oregano instead of dried oregano?

Yes, fresh oregano can replace dried oregano, but the flavor is usually less concentrated. Add fresh leaves near the end of cooking to preserve their aroma; dried oregano is convenient for sauces and dishes that simmer longer.

When should you add oregano to a dish?

Add dried oregano during cooking so its flavor has time to infuse the dish. Fresh oregano is often best added near the end or just before serving, since prolonged cooking can dull its brighter, leafy aroma.

How should you store fresh oregano?

Store fresh oregano in the refrigerator, loosely wrapped in a slightly damp paper towel or with its stems in a glass of water. Keep dried oregano in an airtight container away from heat, light, and moisture.

Can you eat oregano leaves raw?

Yes, fresh oregano leaves can be eaten raw. Their assertive flavor suits small amounts in salads, dressings, and dips; chop or tear the leaves just before serving to release their aroma without letting them dominate.

Does oregano lose its flavor when cooked?

Oregano does not lose all its flavor when cooked, but long cooking can soften its aroma. Dried oregano generally holds up well in simmered sauces, while fresh oregano tastes livelier when added toward the end.

Can oregano be used instead of basil?

Yes, oregano can stand in for basil in some tomato-based sauces, but it has a more pungent, earthy flavor. Use less oregano at first, especially in pesto or other recipes where basil’s fresh, sweet character is central.

Can oregano tea cure a cough?

No, oregano tea is not proven to cure a cough. It can be a warm, aromatic drink, but it should not replace established care or prescribed medicines; persistent or severe symptoms need appropriate medical attention.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 26, 2026