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Dried Rosemary

Spices, rosemary, dried

Nutrition Facts

Serving sizeper 100g
Amount per serving
Calories331
% Daily Value
  • Total Fat 15,22 g20%
  • Saturated Fat 7,37 g37%
  • Trans Fat —
  • Cholesterol 0 mg0%
  • Sodium 50 mg2%
  • Total Carbohydrate 64,06 g23%
  • Dietary Fiber 42,6 g152%
  • Total Sugars —
  • Protein 4,88 g10%
  • Vitamin D 0 µg0%
  • Calcium 1 280 mg98%
  • Iron 29,25 mg163%
  • Potassium 955 mg20%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
100g of Spices, rosemary, dried contains 331 kcal calories, 4,88g protein, and 29,25mg iron per USDA FoodData Central.

Calorie breakdown

How calories are distributed across macronutrients

413kcal
  • Protein5%(20 kcal)
  • Carbs62%(256 kcal)
  • Fat33%(137 kcal)

Nutrient density

57/ 100

Meets ≥10% Daily Value for 19 of 26 nutrients

High nutrient density

Use Dried Rosemary in your next meal plan

Melio can build a complete week of meals around Dried Rosemary (or any food in our database), tailored to your macro goals and dietary preferences.

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Category: Spices and Herbs

Top 1% for FiberHigh fiberLow sodiumHigh calciumHigh ironHigh potassiumHigh vitamin CZero cholesterolVeganVegetarianGluten-free
Potassium : Sodium ratio19.1 : 1
favorable
  • Dried Rosemary has a potassium-to-sodium ratio of 19.1:1, which is considered favorable for blood-pressure support.
  • Dried Rosemary contains more fiber per 100 g than cooked oatmeal — 43 g vs 2 g.

Full nutrient breakdown

per 100g
Macronutrients▾
Macronutrients
NutrientAmount% DV
Calories

Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams.

Also known as: Calories, kcal

331 kcal17%
Protein

Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones.

4,88 g10%
Carbohydrates

Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source.

Also known as: Carbohydrates

64,06 g23%
Total fat

Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins.

Also known as: Total Lipid, Fat

15,22 g20%
Fiber

Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety.

Also known as: Dietary Fiber

42,6 g152%
Minerals▾
Minerals
NutrientAmount% DV
Sodium

Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure.

Also known as: Salt (as Na)

50 mg2%
Potassium

Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure.

955 mg20%
Calcium

Mineral essential for bone and teeth structure, muscle contraction, and blood clotting.

1 280 mg98%
Magnesium

Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function.

220 mg52%
Phosphorus

Mineral that works with calcium to form bones and is a component of DNA and ATP.

70 mg6%
Iron

Mineral required for oxygen transport in hemoglobin and for energy metabolism.

29,25 mg163%
Zinc

Trace mineral essential for immune function, wound healing, and protein synthesis.

3,23 mg29%
Copper

Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense.

0,55 mg61%
Manganese

Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense.

1,87 mg81%
Selenium

Trace mineral that supports thyroid function and antioxidant systems via selenoproteins.

4,6 µg8%
Fat detail▾
Fat detail
NutrientAmount% DV
Saturated fat

Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol.

Also known as: Saturated Fatty Acids, SFA

7,37 g37%
Monounsaturated fat

Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits.

Also known as: Monounsaturated Fatty Acids, MUFA

3,01 g—
Polyunsaturated fat

Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids.

Also known as: Polyunsaturated Fatty Acids, PUFA

2,34 g—
Cholesterol

Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people.

0 mg0%
EPA (Omega-3)

Eicosapentaenoic acid, a long-chain omega-3 fatty acid found in fatty fish; supports cardiovascular and inflammatory balance.

Also known as: Eicosapentaenoic Acid

0 g—
DHA (Omega-3)

Docosahexaenoic acid, a long-chain omega-3 fatty acid concentrated in fish; important for brain and eye health.

Also known as: Docosahexaenoic Acid

0 g—
DPA (Omega-3)

Docosapentaenoic acid, an intermediate omega-3 fatty acid found alongside EPA and DHA in marine foods.

Also known as: Docosapentaenoic Acid

0 g—
Vitamins▾
Vitamins
NutrientAmount% DV
Vitamin A

Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents.

Also known as: Retinol Activity Equivalents, RAE

156 µg17%
Retinol

Preformed vitamin A found in animal foods; the active form used directly by the body.

0 µg—
Vitamin C

Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption.

Also known as: Ascorbic Acid

61,2 mg68%
Vitamin D

Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight.

Also known as: Calciferol

0 µg0%
Thiamin (B1)

B-vitamin required for carbohydrate metabolism and nervous-system function.

Also known as: Vitamin B1, Thiamine

0,51 mg43%
Riboflavin (B2)

B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN.

Also known as: Vitamin B2

0,43 mg33%
Niacin (B3)

B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP.

Also known as: Vitamin B3, Nicotinic Acid

1 mg6%
Vitamin B6

B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation.

Also known as: Pyridoxine

1,74 mg102%
Folate (B9)

B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy.

Also known as: Vitamin B9, Folic Acid, Folacin

307 µg77%
Vitamin B12

B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods.

Also known as: Cobalamin

0 µg0%
Other▾
Other
NutrientAmount% DV
Water

Water content of the food. Foods high in water tend to be lower in energy density and support hydration.

9,31 g—
Alcohol0 g—

Fatty acid profile

Breakdown of fats per 100 grams

12,7 g
  • Saturated58%(7,37 g)
  • Monounsaturated24%(3,01 g)
  • Polyunsaturated18%(2,34 g)

Household serving sizes

g
tsp
1 g
tbsp
3 g

Frequently asked questions about Dried Rosemary

How many calories in Dried Rosemary?

Dried Rosemary contains 331 kcal per 100 grams, sourced from USDA FoodData Central.

How much sodium is in Dried Rosemary?

Dried Rosemary contains 50 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.

What are the macros in Dried Rosemary?

Per 100 grams, Dried Rosemary contains 4.88 g protein, 64.06 g carbohydrates, and 15.22 g total fat.

Is Dried Rosemary good for keto or low-carb?

Dried Rosemary has 64.1 g carbs per 100 g — typically not a keto or low-carb staple.

Where does Dried Rosemary nutrition data come from?

Nutrition data for Dried Rosemary is sourced from USDA FoodData Central (FDC ID 171333). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/171333/nutrients.

Diet compatibility

  • High fiberAt least 6 g of dietary fiber per 100 g — supports satiety, glycemic stability, and digestive health.
  • Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
  • High calciumDelivers at least 20% of the Daily Value for calcium per 100 g — a meaningful contribution to bone-health targets.
  • High ironDelivers at least 20% of the Daily Value for iron per 100 g, helpful for menstruating adults and endurance athletes.
  • High potassiumDelivers at least 20% of the Daily Value for potassium per 100 g — supports cardiovascular and electrolyte balance.
  • High vitamin CDelivers at least 20% of the Daily Value for vitamin C per 100 g — an antioxidant that also aids iron absorption.
  • Zero cholesterolContains no measurable cholesterol per 100 g; fits heart-health eating patterns that cap dietary cholesterol.
  • VeganContains no animal-derived ingredients per USDA categorization and is compatible with a fully plant-based diet.
  • VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.
  • Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.

Foods that pair well with Dried Rosemary

Complementary ingredients from related USDA categories — useful starting points when planning a meal around Dried Rosemary.

3 meal ideas using Dried Rosemary

Starter templates matched to Dried Rosemary's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.

  • Breakfast

    Fiber-rich breakfast bowl featuring dried Rosemary

    Combine dried Rosemary with rolled oats, Greek yogurt, and berries for a breakfast that clears 12 g of fiber and keeps you full through the morning.

  • Lunch

    Plant-based lunch with dried Rosemary

    A warm grain bowl with dried Rosemary, chickpeas, seasonal greens, and lemon-tahini dressing — filling, colourful, and entirely plant-based.

  • Dinner

    Low-sodium dinner with dried Rosemary

    Roast dried Rosemary with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.

Where does this data come from?

Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.

Data sourced from USDA FoodData Central (FDC ID: 171333), accessed 2019-04-01.

Published: 2019-04-01

More foods in Spices and Herbs

Use Dried Rosemary in your next meal plan

Melio can build a complete week of meals around Dried Rosemary (or any food in our database), tailored to your macro goals and dietary preferences.

Create a meal plan
Dried Rosemary — Top 1% for Fiber per 100g + recipes | План харчування