Group · Herbs & spices
Basil
Dried basil is one of the most popular aromatic herbs in Mediterranean cooking. Coming from the same plant as fresh basil, it concentrates the aromas after dehydration, making it a powerful seasoning used in small quantities. It comes in many varieties: Genovese basil, Thai basil, lemon basil or purple basil. As a powder or dried leaves, it flavours sauces, slow-cooked dishes and marinades. Nutritionally, dried basil provides 244 kcal per 100 g, but as it is used in pinches, its real calorie contribution is negligible. Rich in fibre and a source of plant protein, it contributes to a tasty, balanced diet without weighing down your plate.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 244 kcal |
| Kilojoules | 1010 kJ |
| Protein | 23 g |
| Carbohydrate | 10,1 g |
| Fat | 4,1 g |
| Fibre | 37,7 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin K11710 µg2280 %
- Iron89,8 mg641 %
- Manganese9,8 mg490 %
- Calcium2240 mg280 %
- Copper2,1 mg210 %
- Magnesium711 mg190 %
- Potassium2630 mg132 %
- Vitamin B61,34 mg96 %
- Vitamin B9dietary folate equivalents310 µg
See the other 10 nutrients
- Vitamin E10,7 mg89 %
- Vitamin B21,2 mg86 %
- Zinc7,1 mg71 %
- Phosphorus274 mg39 %
- Vitamin B34,9 mg31 %
- Omega-3 ALA0,3 g15 %
- Vitamin B50,84 mg14 %
- Vitamin B10,08 mg7 %
- Vitamin A31,5 µg4 %
- Vitamin C0,8 mg1 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Dried basil is always used in small amounts: a teaspoon is enough to flavour a dish for several people. As heat both releases and dulls its aromas, add it towards the end of cooking, or let it infuse in a tomato sauce, a stock or a drizzle of olive oil. For raw preparations (salads, vinaigrettes), rehydrate it for a few minutes in a little warm water.
- Classic pairings: tomato, mozzarella, courgette, aubergine, garlic and pepper. The basil and tomato duo remains a must in Italian cooking.
- Storage: in an airtight jar, away from light and damp, to preserve its essential oils and colour.
- Seasonality: fresh basil is harvested in summer, but the dried version keeps all year round.
In terms of nutrition facts, dried basil stands out for its richness in fibre (over 37.7 g per 100 g) and its useful supply of plant protein, vitamin K, manganese, calcium and iron. Its pigments give it a profile close to that of antioxidant foods. Of course, as the amounts eaten are tiny, these contributions remain symbolic: basil is above all a flavour ally, not a source of nutrients in its own right.
For active people, the appeal of basil is mainly culinary: it lets you lift dishes rich in complex carbohydrates or lean protein without adding salt, sugar or unnecessary fat. You can season a portion of wholewheat pasta, a chicken breast or a recovery omelette and keep the dish light. It is an excellent habit as part of a balanced diet or a slimming plan.
On weight control, basil is an asset: its apparent calorie density is high, but using it in pinches makes it entirely compatible with a low-calorie diet. It helps you cut back on salt and fatty sauces by adding natural flavour. You can vary the herbs so you do not get bored, alternating with thyme, oregano powder or parsley. To discover other aromatic seasonings and their benefits, explore the whole family of herbs and spices. Used in the right amounts, basil turns a simple dish into a fragrant meal, with no compromise on balance.