3 %
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 basil?
2.5kcal
in a 1 g pinch
251 kcal per 100 g.
Source: UK CoFID 2021, record 13-805. Checked 5 October 2026.
0.04 gFat
0.14 gProtein
0.43 gCarbohydrate
3 %Daily iron
What’s in a 1 g pinch
About a third of a pinch is carbohydrate.
- 0.04 gFat
- 0.14 gProtein
- 0.43 gCarbohydrate
- 0.06 gWater
- 0.3 gMinerals and the rest
Above average for herbs and spices
Basil is 251 kcal per 100 g. The 35 herbs and spices in this database average 193.
Basil251
Herbs and spices average193
High in protein
Protein supplies 23 % of the calories; the UK “high protein” line is 20 %.
Protein, per pinch0.14 g
Fat, per pinch0.04 g
Vitamins and minerals in basil
Nine of the 16 reach the “high in” level, led by iron.
Also high in
A source of
None recorded
- Vitamin D
- Vitamin C
- Folate
- Vitamin B12
Show all 16 with amounts
Iron0.42 mg, 3 %
Calcium21.1 mg, 2.6 %
Potassium34.3 mg, 1.7 %
Manganese0.03 mg, 1.6 %
Copper0.01 mg, 1.4 %
Vitamin A0.0094 mg, 1.2 %
Magnesium4.2 mg, 1.1 %
Phosphorus4.9 mg, 0.7 %
Zinc0.06 mg, 0.6 %
Riboflavin (vitamin B2)0 mg, <1 %
Thiamin (vitamin B1)0 mg, <1 %
Niacin (vitamin B3)0.02 mg, <1 %
Vitamin Dnone recorded
Vitamin Cnone recorded
Folatenone 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 basil doesn’t give you. And where to find it.
No recorded vitamin D, vitamin C or folate.
Vitamin D
0mgin basil
Find it inBloater, grilled500 % per 100 g
Vitamin C
0mgin basil
Find it inCherries, West Indian2150 % per 100 g
Folate
0mgin basil
Find it inLiver, chicken, fried675 % 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.
Basil against other herbs and spices
Basil comes second for iron here, just behind bay leaf (dried).
43mg
42mg
41.5mg
34.1mg
32.3mg
11.1mg
Bay leaf, dried+1 mg
Basil, dried, groundthis page
Parsley, dried−0.5 mg
Pepper, cayenne, ground−7.9 mg
Tarragon, dried, ground−9.7 mg
Saffron−30.9 mg
All values per 100 g, from the same dataset. Differences are against basil.
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Questions about basil
What the numbers say to the questions people actually search.
How many calories are in a portion of basil?
A typical portion (1 g, a pinch) gives 3 kcal. Per 100 g the figure is 251 kcal.
Is basil high in iron?
Yes. Basil, dried, ground has 42 mg iron per 100 g, 300 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does basil have most of?
By share of the daily reference intake: iron (42 mg, 300 %), calcium (2110 mg, 264 %) and potassium (3430 mg, 172 %) per 100 g.
Is basil a good source of protein?
Basil, dried, ground has 14.4 g protein per 100 g, 23 % of the energy, which meets the UK threshold for “high protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-805, Basil, dried, ground, published by Public Health England under the Open Government Licence v3.0. Main data references: Marsh et al. (1977) Composition of foods: spices and herbs, raw, processed and prepared, Agriculture Handbook No. 8-2. 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, and where no illustration of the exact food exists the nearest one is shown (here: Dried Basil). 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
- Chives, fresh27 kcal
- Curry powder, mixed flavours316 kcal
- Ginger, fresh44 kcal
- Rosemary, fresh99 kcal
- Tamarind pulp273 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