Rosemary, fresh
Whole food · Spices and Herbs
Photo: Wikipedia
Fresh rosemary is a woody, aromatic evergreen herb with needle-like leaves that release a potent, piney, and slightly peppery scent when crushed. Its robust flavor holds up exceptionally well to long cooking times, infusing dishes with a deep, savory, and resinous character. Nutritionally, it is a powerhouse of dietary fiber, providing over 14 grams per 100g, which is remarkable for an herb.
💚 Why it's loved
People love rosemary for its transformative, woodsy perfume that elevates everything from rustic breads and roasted meats to simple olive oil. Its cultural resonance in Mediterranean cooking and association with warmth and hospitality make it a beloved staple in kitchens worldwide.
⚠️ Watch-outs & how to enjoy it better
The intense, camphor-like flavor can become overpowering or bitter if used excessively, especially in delicate dishes. Those on blood-thinning medications should consult a doctor, as rosemary in supplemental doses may have mild anticoagulant effects. To counteract bitterness, use whole sprigs for infusion and remove before serving, or chop leaves very finely to distribute flavor more evenly.
Key benefits
- Excellent source of dietary fiber (14.1g per 100g).
- Contains antioxidants like rosmarinic acid and carnosic acid.
- Provides a good amount of iron and calcium for an herb.
- Used traditionally to support memory and concentration.
- Adds significant flavor without added salt or sugar.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
In ancient Greece, students would wear rosemary wreaths during exams, as the herb was believed to improve memory—a tradition reflected in its scientific name, *Salvia rosmarinus*, from the Latin 'ros marinus' meaning 'dew of the sea'.
Full nutrition (scales with serving)
| Water | 67.8 g |
| Energy | 131 kcal |
| Energy | 548 kj |
| Protein | 3.3 g |
| Total lipid (fat) | 5.9 g |
| Ash | 2.4 g |
| Carbohydrate, by difference | 20.7 g |
| Fiber, total dietary | 14.1 g |
| Calcium, Ca | 317 mg |
| Iron, Fe | 6.7 mg |
| Magnesium, Mg | 91.0 mg |
| Phosphorus, P | 66.0 mg |
| Potassium, K | 668 mg |
| Sodium, Na | 26.0 mg |
| Zinc, Zn | 0.93 mg |
| Copper, Cu | 0.30 mg |
| Manganese, Mn | 0.96 mg |
| Vitamin C, total ascorbic acid | 21.8 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.15 mg |
| Niacin | 0.91 mg |
| Pantothenic acid | 0.80 mg |
| Vitamin B-6 | 0.34 mg |
| Folate, total | 109 ug |
| Folic acid | 0.00 ug |
| Folate, food | 109 ug |
| Folate, DFE | 109 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 146 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 2924 iu |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.8 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.12 g |
| SFA 16:0 | 1.9 g |
| SFA 18:0 | 0.23 g |
| Fatty acids, total monounsaturated | 1.2 g |
| MUFA 16:1 | 0.07 g |
| MUFA 18:1 | 1.0 g |
| MUFA 20:1 | 0.05 g |
| Fatty acids, total polyunsaturated | 0.90 g |
| PUFA 18:2 | 0.45 g |
| PUFA 18:3 | 0.41 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
| Phytosterols | 44.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.05 g |
| Threonine | 0.14 g |
| Isoleucine | 0.14 g |
| Leucine | 0.25 g |
| Lysine | 0.14 g |
| Methionine | 0.05 g |
| Cystine | 0.04 g |
| Phenylalanine | 0.17 g |
| Tyrosine | 0.10 g |
| Valine | 0.17 g |
| Arginine | 0.15 g |
| Histidine | 0.07 g |
| Alanine | 0.17 g |
| Aspartic acid | 0.39 g |
| Glutamic acid | 0.36 g |
| Glycine | 0.16 g |
| Proline | 0.14 g |
| Serine | 0.13 g |
FAQ
Can I use dried rosemary instead of fresh?
Yes, but use about one-third the amount, as dried rosemary is more concentrated. Crush it between your fingers before adding to release its oils and soften the texture.
How do I store fresh rosemary to make it last?
Wrap the sprigs in a slightly damp paper towel, place in a plastic bag, and store in the refrigerator. Alternatively, stand the stems in a jar with an inch of water, cover loosely, and refrigerate. It can last for 1-2 weeks this way.
Why does my rosemary taste soapy or bitter?
This can happen if the leaves are too mature or if the herb is overcooked. Use younger, more tender sprigs, and add whole sprigs to stews or roasts for easy removal. For raw applications, use only the very tender needle tips.