Marinara
Rao's Homemade
Vegan, passesGluten-Free, passesKeto, passes
BasilHerb
23
kcal / 100g
1
kcal / 2 tbsp, chopped
1 thing to watch for
High-Protein, fails
Dairy-Free, passesEgg-Free, passesGluten-Free, passesKeto, passesLow-Calorie, passesLow-Carb, passesLow-Fat, passesLow-Sugar, passesNut-Free, passesPalm Oil Free, passesSoy-Free, passesVegan, passesVegetarian, passes
Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.
Also labeled as
Basil Leaf
Nutrition Facts (per 100g)
| Nutrient | Amount | %DV |
|---|---|---|
| Energy | 23kcal | — |
| Protein | 3.15g | 6% |
| Total lipid (fat) | 0.64g | 1% |
| Fatty acids, total saturated | 0.041g | 0% |
| Cholesterol | 0mg | 0% |
| Carbohydrate, by difference | 2.65g | 1% |
| Fiber, total dietary | 1.6g | 6% |
| Total Sugars | 0.3g | — |
| Sodium, Na | 4mg | 0% |
Vitamins & Minerals
Calcium, Ca
177mg (22% NRV)
Calcium contributes to normal blood clotting EU register →
Calcium contributes to normal energy-yielding metabolism EU register →
Calcium contributes to normal muscle function EU register →
Calcium contributes to normal neurotransmission EU register →
Calcium contributes to the normal function of digestive enzymes EU register →
Calcium has a role in the process of cell division and specialisation EU register →
Calcium is needed for the maintenance of normal bones EU register →
Calcium is needed for the maintenance of normal teeth EU register →
Iron, Fe
3.17mg (23% NRV)
Iron contributes to normal cognitive function EU register →
Iron contributes to normal energy-yielding metabolism EU register →
Iron contributes to normal formation of red blood cells and haemoglobin EU register →
Iron contributes to normal oxygen transport in the body EU register →
Iron contributes to the normal function of the immune system EU register →
Iron contributes to the reduction of tiredness and fatigue EU register →
Iron has a role in the process of cell division EU register →
Potassium, K295mg (15% NRV)
Magnesium, Mg
64mg (17% NRV)
Magnesium contributes to a reduction of tiredness and fatigue EU register →
Magnesium contributes to electrolyte balance EU register →
Magnesium contributes to normal energy-yielding metabolism EU register →
Magnesium contributes to normal functioning of the nervous system EU register →
Magnesium contributes to normal muscle function EU register →
Magnesium contributes to normal protein synthesis EU register →
Magnesium contributes to normal psychological function EU register →
Magnesium contributes to the maintenance of normal bones EU register →
Magnesium contributes to the maintenance of normal teeth EU register →
Phosphorus, P56mg (8% NRV)
Zinc, Zn0.81mg (8% NRV)
Copper, Cu
0.385mg (39% NRV)
Copper contributes to maintenance of normal connective tissues EU register →
Copper contributes to normal functioning of the nervous system EU register →
Copper contributes to normal hair pigmentation EU register →
Copper contributes to normal iron transport in the body EU register →
Copper contributes to normal skin pigmentation EU register →
Copper contributes to the normal function of the immune system EU register →
Copper contributes to the protection of cells from oxidative stress EU register →
Manganese, Mn
1.148mg (57% NRV)
Manganese contributes to normal energy-yielding metabolism EU register →
Manganese contributes to the maintenance of normal bones EU register →
Manganese contributes to the normal formation of connective tissue EU register →
Manganese contributes to the protection of cells from oxidative stress EU register →
Selenium, Se0.3µg (1% NRV)
Vitamin A, RAE
264µg (33% NRV)
Vitamin A contributes to normal iron metabolism EU register →
Vitamin A contributes to the maintenance of normal mucous membranes EU register →
Vitamin A contributes to the maintenance of normal skin EU register →
Vitamin A contributes to the maintenance of normal vision EU register →
Vitamin A contributes to the normal function of the immune system EU register →
Vitamin A has a role in the process of cell specialisation EU register →
Vitamin C, total ascorbic acid
18mg (23% NRV)
Vitamin C contributes to normal collagen formation for the normal function of blood vessels EU register →
Vitamin C contributes to normal collagen formation for the normal function of bones EU register →
Vitamin C contributes to normal collagen formation for the normal function of cartilage EU register →
Vitamin C contributes to normal collagen formation for the normal function of gums EU register →
Vitamin C contributes to normal collagen formation for the normal function of skin EU register →
Vitamin C contributes to normal collagen formation for the normal function of teeth EU register →
Vitamin C contributes to normal energy-yielding metabolism EU register →
Vitamin C contributes to normal functioning of the nervous system EU register →
Vitamin C contributes to normal psychological function EU register →
Vitamin C contributes to the normal function of the immune system EU register →
Vitamin C contributes to the reduction of tiredness and fatigue EU register →
Vitamin C contributes to the regeneration of the reduced form of vitamin E EU register →
Vitamin C increases iron absorption EU register →
Vitamin D (D2 + D3)0µg (0% NRV)
Vitamin E (alpha-tocopherol)0.8mg (7% NRV)
Vitamin K (phylloquinone)
414.8µg (553% NRV)
Vitamin K contributes to normal blood clotting EU register →
Vitamin K contributes to the maintenance of normal bones EU register →
Thiamin0.034mg (3% NRV)
Riboflavin0.076mg (5% NRV)
Niacin0.902mg (6% NRV)
Vitamin B-60.155mg (11% NRV)
Folate, total
68µg (34% NRV)
Folate contributes to normal amino acid synthesis EU register →
Folate contributes to normal blood formation EU register →
Folate contributes to normal homocysteine metabolism EU register →
Folate contributes to normal psychological function EU register →
Folate contributes to the normal function of the immune system EU register →
Folate contributes to the reduction of tiredness and fatigue EU register →
Folate has a role in the process of cell division EU register →
Vitamin B-120µg (0% NRV)
Diet Compatibility
- VeganYes
Yes — Basil is vegan.
Based on Open Food Facts ingredient analysis. How we set this
- VegetarianYes
Yes — Basil is vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
- Palm Oil FreeYes
Yes — Basil is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
- Gluten-FreeYes
Yes — Basil is gluten-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Dairy-FreeYes
Yes — Basil is dairy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Nut-FreeYes
Yes — Basil is nut-free.
Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this
- Soy-FreeYes
Yes — Basil is soy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Egg-FreeYes
Yes — Basil is egg-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- KetoYes
Yes — Basil is keto-friendly (1.05 g net carbs per 100g, within the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)
≤5g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-CarbYes
Yes — Basil is low-carb (1.05 g net carbs per 100g, within the ≤15 g net carbs bar). (may not account for sugar alcohols.)
≤15g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-SugarYes
Yes — Basil is low in sugar (0.3 g sugar per 100g, within the ≤5 g sugar bar).
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
- High-ProteinNo
No — Basil is not high in protein (3.15 g protein per 100g, below the ≥10 g protein bar).
≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this
- Low-FatYes
Yes — Basil is low-fat (0.64 g fat per 100g, within the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
- Low-CalorieYes
Yes — Basil is low-calorie (23 kcal per 100g, within the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this
Read the sourced research
Fresh basil carries only 2.65g of carbohydrate per 100g, and it's typically eaten in gram-scale amounts as a garnish.
That makes it comfortably compatible with a ketogenic diet's daily carb budget in normal culinary use. [5]Monash University's low-FODMAP testing program confirms a 1-tablespoon (5g) serving of fresh basil as low-FODMAP.
Basil also appears on Monash's own recommended low-FODMAP spice lists for several cuisines, so it's a well-supported herb choice for that diet. [6]Basil belongs to the Lamiaceae (mint) plant family, and documented cross-reactivity exists with other Lamiaceae herbs — oregano, thyme, mint, sage, and rosemary.
Someone with a diagnosed allergy to one of those herbs may also react to basil. [7]
Health Benefits
Basil leaves are a source of rosmarinic acid, a polyphenol noted for strong antioxidant activity in lab studies.
This is chemical-composition evidence rather than a clinical outcome trial, so read it as "contains a compound of interest" rather than an established health effect. [1]A systematic review of 24 clinical studies on tulsi (holy basil) found several positive results in humans and no reported negative effects.
Only 3 of those 24 studies used a double-blind design, though, so Cleveland Clinic frames the underlying evidence as preliminary rather than settled. [2]Animal toxicology studies found no toxic effects from basil essential oil or alcoholic extracts, even at the highest doses tested.
There is some flagged concern that basil cultivars unusually high in the compound estragole could pose a risk at excessive intake, though this is considered unlikely at ordinary dietary amounts. [3]
Storage & Buying Tips
Basil is the one fresh herb University of California Cooperative Extension advises against refrigerating at all — cold temperatures cause chilling injury that turns the leaves black.
Store it unwashed and uncovered at room temperature instead; most other fresh herbs, by contrast, keep fine refrigerated for up to about 5 days when trimmed and bagged. [4]
Frequently Asked Questions
Is it safe to eat basil during pregnancy?
Ordinary cooking use — a few leaves stirred into a dish — sits in a different category from concentrated forms. A professional drug monograph advises pregnant and breastfeeding people to avoid basil beyond typical culinary amounts, since emmenagogue and abortifacient effects have been reported for the plant.
Concentrated extracts, supplements, and essential oil specifically should be avoided in pregnancy, according to that same guidance. [8]
Why does basil turn black when stored in the fridge?
Basil's leaf tissue is unusually cold-sensitive, and refrigerator temperatures cause a chilling injury that shows up as dark or black patches with faster wilting.
University of California extension guidance calls basil the one herb that should never go in the fridge; other sources suggest keeping the stems in a glass of water at room temperature instead. [4]
How much basil can you eat in a day without side effects?
No established dosage exists for basil as a supplement or concentrated extract, since clinical dosing studies are lacking. At ordinary culinary amounts it's considered safe — the herb and its essential oil both carry GRAS status in the US.
Overconsumption, especially of concentrated forms, has been tied to nausea, vomiting, diarrhea, lowered blood sugar, and a heavier menstrual flow. [8]
Does drying basil destroy its essential oils and flavor compounds?
Drying reshapes basil's essential-oil profile rather than simply wiping it out. Research comparing freeze-dried, sun-dried, convection-dried, and microwave-dried purple basil leaves found real, measurable differences from fresh leaves in how much of the aroma compound eugenol survived.
Freeze-drying came out ahead of the other three methods tested for retaining eugenol. [9]
Can you be allergic to basil, and what are the symptoms?
A true basil allergy is considered rare and may go underdiagnosed. Reported reactions include oral or systemic symptoms from eating it, respiratory symptoms from handling the fresh plant, and skin reactions like hives from contact.
Because basil belongs to the Lamiaceae family, people allergic to oregano, thyme, mint, sage, or rosemary may also react to it. [7]
Is sweet basil the same as Thai basil?
No — the two have distinct flavors and cooking behavior. Sweet (Italian/Genovese) basil is sweeter and more peppery, with delicate leaves that wilt fast under prolonged heat, so it works best added near the end of cooking.
Thai basil carries anise-like notes and sturdier leaves that hold up to longer simmering, which is why it's favored in Thai and Vietnamese dishes. [10]
Found in these products
1 product in our database contains Basil.
Sources & Last Updated
Nutrition data: USDA FoodData Central, “Basil, fresh” (SR Legacy, fdcId 172232), updated 2026-08-28.
Research reviewed 2026-08-28.
- Romano et al., Foods (2022-10-13)
- Cleveland Clinic (2023-11-30)
- Ovid — Basil: A Brief Summary of Potential Health... : Nutrition Today
- https://ucanr.edu/sites/default/files/2020-09/335724.pdf
- Basil, fresh - Nutrients - SR Legacy | USDA FoodData Central
- Monash Fodmap — Using herbs & spices on a low FODMAP diet (2017-11-07)
- f269 Basil | Thermo Fisher Scientific
- Drugs.com — Sweet Basil Uses, Benefits & Dosage
- Altay et al., Journal of Food Science (2024-11-25)
- https://www.seriouseats.com/italian-sweet-basil-vs-thai-basil-12030647