Spices, oregano, dried
Whole food · Spices and Herbs
Photo: Wikipedia
Dried oregano is the crumbled, aromatic leaf of the oregano plant, a staple in Mediterranean and Latin American kitchens. It has a robust, slightly bitter, and peppery flavor with earthy, camphor-like notes that intensify when dried. Nutritionally, it's a surprising fiber powerhouse, packing over 42g of fiber per 100g.
💚 Why it's loved
People love oregano for its unmistakable, pungent aroma that instantly evokes pizza, pasta sauces, and grilled meats. Its versatility allows it to bridge cuisines, from Greek salads to Mexican tacos, making it a universal flavor enhancer.
⚠️ Watch-outs & how to enjoy it better
The intense, bitter flavor can be overpowering if used excessively, potentially dominating a dish. For those with sensitive digestion, the high fiber content in large quantities might cause discomfort. To counteract, start with a small pinch (about 1/4 teaspoon) and add it early in cooking to mellow its sharpness, or pair it with rich, fatty ingredients like olive oil or cheese to balance its bitterness.
Key benefits
- Exceptionally high in dietary fiber
- Contains antioxidants like carvacrol and thymol
- Rich in iron and manganese
- Low in fat and sugar
- Adds flavor without added salt
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'oregano' comes from the Greek 'oros' (mountain) and 'ganos' (joy), literally meaning 'joy of the mountain.'
Full nutrition (scales with serving)
| Water | 9.9 g |
| Energy | 265 kcal |
| Energy | 1107 kj |
| Protein | 9.0 g |
| Total lipid (fat) | 4.3 g |
| Ash | 7.9 g |
| Carbohydrate, by difference | 68.9 g |
| Fiber, total dietary | 42.5 g |
| Total Sugars | 4.1 g |
| Sucrose | 0.91 g |
| Glucose | 1.9 g |
| Fructose | 1.1 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.15 g |
| Calcium, Ca | 1597 mg |
| Iron, Fe | 36.8 mg |
| Magnesium, Mg | 270 mg |
| Phosphorus, P | 148 mg |
| Potassium, K | 1260 mg |
| Sodium, Na | 25.0 mg |
| Zinc, Zn | 2.7 mg |
| Copper, Cu | 0.63 mg |
| Manganese, Mn | 5.0 mg |
| Selenium, Se | 4.5 ug |
| Vitamin C, total ascorbic acid | 2.3 mg |
| Thiamin | 0.18 mg |
| Riboflavin | 0.53 mg |
| Niacin | 4.6 mg |
| Pantothenic acid | 0.92 mg |
| Vitamin B-6 | 1.0 mg |
| Folate, total | 237 ug |
| Folic acid | 0.00 ug |
| Folate, food | 237 ug |
| Folate, DFE | 237 ug |
| Choline, total | 32.3 mg |
| Betaine | 9.8 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 85.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 1007 ug |
| Carotene, alpha | 20.0 ug |
| Cryptoxanthin, beta | 7.0 ug |
| Vitamin A, IU | 1701 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1895 ug |
| Vitamin E (alpha-tocopherol) | 18.3 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 24.4 mg |
| Tocopherol, delta | 0.92 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 622 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Fatty acids, total saturated | 1.6 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.25 g |
| SFA 13:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.79 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.51 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.72 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.71 g |
| MUFA 18:1 c | 0.71 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 1.4 g |
| PUFA 18:2 | 0.75 g |
| PUFA 18:3 | 0.62 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.62 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Fatty acids, total trans-monoenoic | 0.00 g |
| TFA 18:1 t | 0.00 g |
| Cholesterol | 0.00 mg |
| Phytosterols | 203 mg |
| Tryptophan | 0.20 g |
| Threonine | 0.32 g |
| Isoleucine | 0.44 g |
| Leucine | 0.78 g |
| Lysine | 0.50 g |
| Methionine | 0.13 g |
| Cystine | 0.11 g |
| Phenylalanine | 0.45 g |
| Tyrosine | 0.30 g |
| Valine | 0.58 g |
| Arginine | 0.45 g |
| Histidine | 0.14 g |
| Alanine | 0.50 g |
| Aspartic acid | 1.0 g |
| Glutamic acid | 0.97 g |
| Glycine | 0.52 g |
| Proline | 1.7 g |
| Serine | 0.31 g |
| Hydroxyproline | 0.00 g |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
What's the difference between dried and fresh oregano?
Dried oregano has a more concentrated, earthy, and slightly bitter flavor than fresh, which is brighter and more peppery. Use about one-third the amount of dried oregano when substituting for fresh.
When should I add dried oregano to a dish?
Add it early in the cooking process (e.g., when sautéing onions or simmering a sauce) to allow its flavors to fully bloom and meld with the other ingredients.
Is oregano the same as marjoram?
They are related but distinct. Oregano has a stronger, more pungent flavor, while marjoram is sweeter and more delicate. They are not always interchangeable.