2.1 %
Iron contributes to normal cognitive function, to normal energy-yielding metabolism, to the normal function of the immune system and to the reduction of tiredness and fatigue.
How many calories are in dried rosemary?
3.3kcal
in a 1 g pinch
331 kcal per 100 g.
Source: UK CoFID 2021, record 13-882. Checked 5 October 2026.
0.15 gFat
0.05 gProtein
0.43 gFibre
2.1 %Daily iron
What’s in a 1 g pinch
About a third of a pinch is carbohydrate.
- 0.15 gFat
- 0.05 gProtein
- 0.46 gCarbohydrate
- 0.43 gFibre
- 0.09 gWater
Above average for herbs and spices
Rosemary is 331 kcal per 100 g. The 35 herbs and spices in this database average 193.
Rosemary331
Herbs and spices average193
High in fibre
42.6 g of fibre per 100 g; the UK “high fibre” line is 6 g.
Fibre, per pinch0.43 g
Protein, per pinch0.05 g
Vitamins and minerals in rosemary
13 of the 17 recorded reach the “high in” level. Iron leads by a long way.
Show all 17 with amounts
Iron0.29 mg, 2.1 %
Calcium12.8 mg, 1.6 %
Folate0.00307 mg, 1.5 %
Vitamin B60.02 mg, 1.2 %
Manganese0.02 mg, 0.9 %
Vitamin C0.61 mg, 0.8 %
Magnesium2.2 mg, 0.6 %
Copper0.01 mg, 0.6 %
Potassium9.5 mg, <1 %
Thiamin (vitamin B1)0.01 mg, <1 %
Vitamin A0.00313 mg, <1 %
Zinc0.03 mg, <1 %
Riboflavin (vitamin B2)0 mg, <1 %
Phosphorus0.7 mg, <1 %
Selenium0.00005 mg, <1 %
Vitamin Dnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.
What rosemary doesn’t give you. And where to find it.
No recorded vitamin D or vitamin B12, and only 9.1 % of the selenium reference intake per 100 g.
Vitamin D
0mgin rosemary
Find it inBloater, grilled500 % per 100 g
Vitamin B12
0mgin rosemary
Find it inLiver, ox, raw4400 % per 100 g
Selenium
9.1%in rosemary, per 100 g
Find it inKidney, pig, fried491 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Rosemary against other herbs and spices
Per 100 g, ginger (ground) has the most iron in this comparison, followed by bay leaf (dried).
46.8mg
43mg
32.6mg
29.3mg
8mg
7.7mg
Ginger, ground+17.5 mg
Bay leaf, dried+13.7 mg
Garam masala+3.3 mg
Rosemary, driedthis page
Coriander leaves, dried−21.3 mg
Parsley, fresh−21.6 mg
All values per 100 g, from the same dataset. Differences are against rosemary.
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Questions about rosemary
What the numbers say to the questions people actually search.
How many calories are in a portion of rosemary?
A typical portion (1 g, a pinch) gives 3 kcal. Per 100 g the figure is 331 kcal.
Is rosemary high in iron?
Yes. Rosemary, dried has 29.3 mg iron per 100 g, 209 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does rosemary have most of?
By share of the daily reference intake: iron (29.3 mg, 209 %), calcium (1280 mg, 160 %) and folate (0.307 mg, 154 %) per 100 g.
Is rosemary high in fibre?
Yes. 42.6 g fibre per 100 g meets the UK “high fibre” threshold of 6 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-882, Rosemary, dried, published by Public Health England under the Open Government Licence v3.0. Main data references: Reviewed 2013. Marsh et al. (1977) Composition of foods: spices and herbs, raw, processed and prepared, Agriculture Handbook No. 8-2; and data from USDA SR26, 2013. Values are per 100 g of the edible part; a pinch is 1 g, a pinch, the usual UK portion for herbs and spices. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 35 herbs and spices kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More herbs and spices
From the same group, with calories per 100 g, and the foods with the most iron.
More herbs and spices
- Mint, fresh43 kcal
- Tamarind leaves, fresh115 kcal
- Thyme, fresh95 kcal
- Chervil, dried237 kcal
- Curry powder233 kcal
- Garlic powder246 kcal
- All 35 herbs and spices
Most iron
- Thyme, dried, ground124 mg
- Marjoram, dried82.7 mg
- Mixed herbs, dried69 mg
- Curry powder58.3 mg
- Mushrooms, Jew's ear, tender, dried, raw56.1 mg
- Dill, dried48.8 mg
- Iron guide