0.6 %
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 rosemary?
0.99kcal
in a 1 g pinch
99 kcal per 100 g.
Source: UK CoFID 2021, record 13-892, 7 analysed samples. Checked 5 October 2026.
0.04 gFat
0.01 gProtein
0.12 gFibre
0.6 %Daily iron
What’s in a 1 g pinch
More than half of a pinch is water, which is why the calories stay low. What is left is mostly carbohydrate.
- 0.04 gFat
- 0.01 gProtein
- 0.14 gCarbohydrate
- 0.12 gFibre
- 0.74 gWater
Below average for herbs and spices
Rosemary is 99 kcal per 100 g. The 35 herbs and spices in this database average 193.
Rosemary99
Herbs and spices average193
High in fibre
12.4 g of fibre per 100 g; the UK “high fibre” line is 6 g.
Fibre, per pinch0.12 g
Protein, per pinch0.01 g
Vitamins and minerals in rosemary
Four of the 16 reach the “high in” level, led by iron.
A source of
None recorded
- Vitamin D
- Vitamin B12
Show all 16 with amounts
Iron0.09 mg, 0.6 %
Calcium3.7 mg, <1 %
Folate0.00089 mg, <1 %
Vitamin B60.01 mg, <1 %
Manganese0.01 mg, <1 %
Vitamin C0.18 mg, <1 %
Magnesium0.64 mg, <1 %
Potassium2.8 mg, <1 %
Vitamin A0.00091 mg, <1 %
Riboflavin (vitamin B2)0 mg, <1 %
Thiamin (vitamin B1)0 mg, <1 %
Zinc0.01 mg, <1 %
Phosphorus0.2 mg, <1 %
Selenium0.00001 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 1.8 % of the selenium reference intake per 100 g.
Vitamin D
0mgin rosemary
Find it inBloater, grilled500 % per 100 g
Selenium
1.8%in rosemary, per 100 g
Find it inKidney, pig, fried491 % per 100 g
Vitamin B12
0mgin rosemary
Find it inLiver, ox, raw4400 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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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, curry powder (mixed flavours) has the most iron in this comparison, followed by sage (dried, ground).
32.3mg
28.1mg
9.5mg
8.5mg
8mg
5.5mg
Curry powder, mixed flavours+23.8 mg
Sage, dried, ground+19.6 mg
Mint, fresh+1 mg
Rosemary, freshthis page
Coriander leaves, dried−0.5 mg
Basil, fresh−3 mg
All values per 100 g, from the same dataset. Differences are against rosemary.
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Questions about rosemary
The questions people ask about rosemary, answered from the dataset.
How many calories are in a portion of rosemary?
A typical portion (1 g, a pinch) gives 1 kcal. Per 100 g the figure is 99 kcal.
Is rosemary high in iron?
Yes. Rosemary, fresh has 8.5 mg iron per 100 g, 61 % 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 (8.5 mg, 61 %), calcium (370 mg, 46 %) and folate (0.089 mg, 45 %) per 100 g.
Is rosemary high in fibre?
Yes. 12.4 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 13-892, Rosemary, fresh, 7 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: LGC, Fruit and vegetables, 1989-1990; and data calculated 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, dried279 kcal
- Pepper, cayenne, ground318 kcal
- Sage, fresh119 kcal
- Thyme, dried, ground276 kcal
- Betel leaves, fresh61 kcal
- Curry leaves, fresh97 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