Fresh Basil Nutrition Facts: Complete Guide to This Aromatic Herb
Fresh basil is one of the most beloved culinary herbs worldwide, known for its distinctive aroma and versatile use in Mediterranean, Asian, and global cuisines. Beyond its culinary appeal, this vibrant green herb offers an impressive nutritional profile that makes it more than just a flavorful garnish.
| Name | Amount | Unit |
| Water | 92.1 | g |
| Energy | 23 | kcal |
| Protein | 3.15 | g |
| Total lipid (fat) | 0.64 | g |
| Carbohydrate, by difference | 2.65 | g |
| Fiber, total dietary | 1.6 | g |
| Sugars, total including NLEA | 0.3 | g |
| Calcium, Ca | 177 | mg |
| Iron, Fe | 3.17 | mg |
| Magnesium, Mg | 64 | mg |
| Phosphorus, P | 56 | mg |
| Potassium, K | 295 | mg |
| Sodium, Na | 4 | mg |
| Zinc, Zn | 0.81 | mg |
| Copper, Cu | 0.385 | mg |
| Selenium, Se | 0.3 | µg |
| Vitamin C, total ascorbic acid | 18 | mg |
| Thiamin | 0.034 | mg |
| Riboflavin | 0.076 | mg |
| Niacin | 0.902 | mg |
| Vitamin B-6 | 0.155 | mg |
| Folate, total | 68 | µg |
| Folic acid | 0 | µg |
| Folate, food | 68 | µg |
| Folate, DFE | 68 | µg |
| Choline, total | 11.4 | mg |
| Vitamin B-12 | 0 | µg |
| Vitamin B-12, added | 0 | µg |
| Vitamin A, RAE | 264 | µg |
| Retinol | 0 | µg |
| Carotene, beta | 3140 | µg |
| Carotene, alpha | 0 | µg |
| Cryptoxanthin, beta | 46 | µg |
| Lycopene | 0 | µg |
| Lutein + zeaxanthin | 5650 | µg |
| Vitamin E (alpha-tocopherol) | 0.8 | mg |
| Vitamin E, added | 0 | mg |
| Vitamin D (D2 + D3) | 0 | µg |
| Vitamin K (phylloquinone) | 415 | µg |
| Fatty acids, total saturated | 0.041 | g |
| SFA 4:0 | 0 | g |
| SFA 6:0 | 0 | g |
| SFA 8:0 | 0 | g |
| SFA 10:0 | 0 | g |
| SFA 12:0 | 0 | g |
| SFA 14:0 | 0 | g |
| SFA 16:0 | 0.036 | g |
| SFA 18:0 | 0.005 | g |
| Fatty acids, total monounsaturated | 0.088 | g |
| MUFA 16:1 | 0 | g |
| MUFA 18:1 | 0.088 | g |
| MUFA 20:1 | 0 | g |
| MUFA 22:1 | 0 | g |
| Fatty acids, total polyunsaturated | 0.389 | g |
| PUFA 18:2 | 0.073 | g |
| PUFA 18:3 | 0.316 | g |
| PUFA 18:4 | 0 | g |
| PUFA 20:4 | 0 | g |
| PUFA 2:5 n-3 (EPA) | 0 | g |
| PUFA 22:5 n-3 (DPA) | 0 | g |
| PUFA 22:6 n-3 (DHA) | 0 | g |
| Cholesterol | 0 | mg |
| Alcohol, ethyl | 0 | g |
| Caffeine | 0 | mg |
| Theobromine | 0 | mg |
Caloric Content and Macronutrients
Per 100 grams of fresh basil, you’ll find remarkably few calories—just 23 kcal—making it an excellent addition to any diet. The macronutrient breakdown reveals:
- Protein: 3.15 g
- Carbohydrates: 2.65 g
- Fats: 0.64 g
- Water: 92.1 g
With such high water content and minimal calories, basil adds flavor and nutrition without impacting your caloric intake significantly. The herb also contains 1.6 g of dietary fiber and only 0.3 g of total sugars, contributing to digestive health.
Vitamin Powerhouse
Fresh basil stands out as an exceptional source of several vitamins, particularly vitamin K. A 100-gram serving provides 415 µg of vitamin K (phylloquinone), which plays a crucial role in blood clotting and bone health.
Other notable vitamins include:
- Vitamin A: 264 µg RAE, primarily from beta-carotene (3140 µg), supporting vision and immune function
- Vitamin C: 18 mg of ascorbic acid, providing antioxidant protection
- Folate: 68 µg, essential for cell division and DNA synthesis
- Vitamin E: 0.8 mg, contributing to cellular protection
The herb also contains smaller amounts of B-complex vitamins including thiamin (0.034 mg), riboflavin (0.076 mg), niacin (0.902 mg), and vitamin B-6 (0.155 mg).
Mineral Content
Basil delivers an impressive array of minerals that support various bodily functions:
Major minerals:
- Calcium: 177 mg, supporting bone health
- Potassium: 295 mg, important for heart function and blood pressure regulation
- Magnesium: 64 mg, involved in hundreds of enzymatic reactions
- Iron: 3.17 mg, crucial for oxygen transport
Trace minerals:
- Zinc: 0.81 mg
- Copper: 0.385 mg
- Phosphorus: 56 mg
- Selenium: 0.3 µg
Notably, basil is very low in sodium (4 mg per 100 g), making it an excellent flavoring option for those monitoring salt intake.
Antioxidant and Phytonutrient Profile
Fresh basil contains remarkable concentrations of beneficial plant compounds. The herb is particularly rich in lutein and zeaxanthin (5650 µg), carotenoids that support eye health and may protect against age-related macular degeneration.
Other carotenoids present include beta-carotene, cryptoxanthin beta (46 µg), and trace amounts of other compounds that contribute to basil’s antioxidant capacity.
Fat Composition
While basil contains minimal fat (0.64 g per 100 g), its fatty acid profile is noteworthy:
- Polyunsaturated fats: 0.389 g, including omega-3 alpha-linolenic acid (0.316 g)
- Monounsaturated fats: 0.088 g
- Saturated fats: 0.041 g
The herb contains zero cholesterol and provides a favorable ratio of healthy fats.
Practical Nutritional Considerations
While 100 grams of basil represents a substantial quantity that few would consume in a single sitting, even smaller amounts contribute meaningful nutrients to your diet. A typical serving might be 5-10 grams, but the concentrated nutrient density means you’re still getting beneficial vitamins and minerals.
Fresh basil contains no caffeine, theobromine, or alcohol, and is naturally free of cholesterol. The herb’s combination of antioxidants, vitamins, and minerals makes it a valuable addition to salads, sauces, pestos, and countless other dishes.
Conclusion
Fresh basil exemplifies how herbs can be nutritional powerhouses in compact packages. With exceptional levels of vitamin K, significant amounts of vitamin A, iron, and calcium, plus beneficial plant compounds and antioxidants, this aromatic herb offers far more than just flavor. Whether you’re growing it on your windowsill or buying it fresh from the market, incorporating basil into your regular diet is an easy way to boost your nutritional intake while enhancing your culinary creations.
Nutrition facts provided by the United States Department of Agriculture (USDA) for fresh basil (100 g). www.usda.gov
