RosemaryHerb
131
kcal / 100g
2
kcal / 1 tbsp
4 things to watch for
Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.
Nutrition Facts (per 100g)
| Nutrient | Amount | %DV |
|---|---|---|
| Energy | 131kcal | — |
| Protein | 3.31g | 7% |
| Total lipid (fat) | 5.86g | 8% |
| Fatty acids, total saturated | 2.838g | 14% |
| Cholesterol | 0mg | 0% |
| Carbohydrate, by difference | 20.7g | 8% |
| Fiber, total dietary | 14.1g | 50% |
| Sodium, Na | 26mg | 1% |
Vitamins & Minerals
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 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 contributes to normal functioning of the nervous system EU register →
Potassium contributes to normal muscle function EU register →
Potassium contributes to the maintenance of normal blood pressure EU register →
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 →
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 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 →
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 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 B6 contributes to normal cysteine synthesis EU register →
Vitamin B6 contributes to normal energy-yielding metabolism EU register →
Vitamin B6 contributes to normal functioning of the nervous system EU register →
Vitamin B6 contributes to normal homocysteine metabolism EU register →
Vitamin B6 contributes to normal protein and glycogen metabolism EU register →
Vitamin B6 contributes to normal psychological function EU register →
Vitamin B6 contributes to normal red blood cell formation EU register →
Vitamin B6 contributes to the normal function of the immune system EU register →
Vitamin B6 contributes to the reduction of tiredness and fatigue EU register →
Vitamin B6 contributes to the regulation of hormonal activity EU register →
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 →
Diet Compatibility
- VeganYes
Yes — Rosemary is vegan.
Based on Open Food Facts ingredient analysis. How we set this
- VegetarianYes
Yes — Rosemary is vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
- Palm Oil FreeYes
Yes — Rosemary is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
- Gluten-FreeYes
Yes — Rosemary is gluten-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Dairy-FreeYes
Yes — Rosemary is dairy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Nut-FreeYes
Yes — Rosemary 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 — Rosemary is soy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Egg-FreeYes
Yes — Rosemary is egg-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- KetoYes
Yes — Rosemary is keto-friendly (6.6 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 — Rosemary is low-carb (6.6 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-SugarUnclear
We can't determine whether Rosemary is low in sugar from the available data — worth a quick check against the label before you buy.
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
- High-ProteinNo
No — Rosemary is not high in protein (3.31 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-FatNo
No — Rosemary is not low-fat (5.86 g fat per 100g, over the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
- Low-CalorieNo
No — Rosemary is not low-calorie (131 kcal per 100g, over the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this
Read the sourced research
Fresh rosemary has about 20.7g total carbs and 14.1g fiber per 100g, working out to roughly 6.6g net carbs per 100g.
A typical seasoning portion is only a couple of grams, so the net-carb impact in normal culinary use is negligible for keto. [7]One low-FODMAP tracker lists fresh rosemary as low-FODMAP at a 1 tablespoon (about 5g) serving, based on peer-reviewed FODMAP serving-threshold data.
A different secondhand citation of Monash University's data gives a notably higher threshold, and neither source is a direct Monash page, so the exact official cutoff isn't independently confirmed here. [8]A recipe site citing Monash University data secondhand lists up to 1 cup (about 16g) of fresh rosemary as low-FODMAP — several times higher than another tracker's 1-tablespoon figure.
That site isn't a direct Monash University page either, so the discrepancy between the two thresholds couldn't be confirmed against Monash's own primary data. [9]
Health Benefits
Rosemary's antioxidant power comes mostly from two compounds, carnosic acid and carnosol, estimated to account for up to 90% of its total antioxidant potential. [1]
A commercial rosemary extract tested in lab research measured about 6% carnosic acid and 8% rosmarinic acid by weight.
These are the same antioxidant compounds most linked to rosemary's preservative and antioxidant effects. [2]A small 2025 pilot trial found a daily rosemary leaf infusion (2g dried leaves, for 45 days) lowered 24-hour blood pressure in people with grade 1 hypertension: about 6.3 mmHg systolic, 4.85 mmHg diastolic.
This trial wasn't randomized or placebo-controlled and had a small, uneven-sex sample, so the study's own authors called for larger, controlled follow-up before calling the effect established. [3]A randomized trial in 100 people with androgenetic alopecia found topical rosemary oil applied twice daily for 6 months produced hair-count increases comparable to 2% minoxidil, with less reported scalp itching than the minoxidil group.
The two treatments only looked similar at that later 6-month mark, not at an earlier 3-month check, and this result is specific to pure rosemary oil rather than diluted rosemary water. [4]Rosemary leaf used medicinally, not just as a seasoning, is generally considered possibly safe for up to about 8 weeks of use.
Beyond that, larger amounts or concentrated forms move into the "likely unsafe" category per the same source. [5]
Storage & Buying Tips
Refrigerate fresh rosemary loosely wrapped in a damp paper towel inside a plastic bag; NDSU Extension guidance puts its fridge life at about 10 to 14 days this way.
Other culinary sources report a longer shelf life for rosemary, so read that range as a guideline rather than a hard cutoff.
When a recipe calls for fresh, swap in dried rosemary at roughly a 3-to-1 ratio — one tablespoon of fresh is about one teaspoon of dried. [6]
Frequently Asked Questions
Is it safe to consume rosemary during pregnancy?
Using rosemary as a cooking seasoning is considered safe during pregnancy — the FDA classifies culinary rosemary as generally recognized as safe (GRAS).
Concentrated forms are a different story: rosemary supplements, extracts, and essential oil are flagged as possibly unsafe in pregnancy because of a suspected miscarriage risk from emmenagogic and abortifacient effects.
Aromatherapy or topical use of rosemary oil is also generally discouraged during pregnancy, especially in the first trimester, since safety data there is limited. [10]
Can rosemary cause allergic reactions or skin irritation?
Yes — allergic contact dermatitis and photosensitivity to rosemary have been documented in sensitive individuals, though rosemary isn't considered a strong skin sensitizer for most people.
Patch-testing case reports show cross-reactivity between rosemary and other Lamiaceae (mint-family) herbs, and a broader allergy review suggests these reactions may be underdiagnosed rather than truly rare. [11]
Does cooking destroy rosemary's antioxidant properties?
Not entirely — rosemary's main antioxidant compounds, carnosic acid and carnosol, hold up well enough under heat to measurably slow lipid oxidation in cooked foods like poultry.
They've also been shown to inhibit bacterial growth on raw beef in food-safety research, so these specific compounds are fairly heat-tolerant.
Heat-based drying, though, cuts rosemary's total volatile aromatic-oil content by roughly 35 to 54%, depending on method — so some aroma is lost even as the core antioxidants persist. [1]
Does rosemary interact with blood pressure medications?
No formal drug-interaction study has been done, but there's a reason for caution: a 2025 pilot trial found a daily rosemary leaf infusion lowered blood pressure in people with grade 1 hypertension over 45 days.
Since rosemary appears to genuinely affect blood pressure at that dose, stacking concentrated rosemary on top of blood-pressure medication could theoretically compound the effect — worth a conversation with a doctor before combining the two. [3]
Can consuming large amounts of rosemary cause toxicity?
Yes — large ingested amounts of rosemary leaf or essential oil are considered likely unsafe, linked to stomach and intestinal irritation, kidney effects, vomiting, and skin/sun sensitivity.
In extreme cases, effects reported include seizures, coma, and pulmonary edema, since rosemary's monoterpene ketone compounds can act as convulsants at high doses.
A 2025 toxicity review also found liver, kidney, and reproductive effects in animal studies at chronic high doses — well above normal culinary amounts, the review noted. [12]
What's the difference between rosemary and thyme?
Rosemary and thyme are both Lamiaceae (mint-family) herbs, but they lean on different dominant antioxidant compounds: rosemary accumulates mostly carnosic acid, like sage and oregano, while thyme accumulates carnosol instead.
Both count as "hardy" herbs for storage, though one culinary reference rates thyme's fridge life at about 2 weeks versus roughly 3 weeks for rosemary. [13]
Found in these products
None of the products in our database currently contain Rosemary.
Sources & Last Updated
Nutrition data: USDA FoodData Central, “Rosemary, fresh” (SR Legacy, fdcId 173473), updated 2026-08-27.
Research reviewed 2026-08-27.
- Veenstra et al., International journal of nutrition (2021-06-23)
- Antioxidant activities of rosemary (Rosmarinus Officinalis L.) extract, blackseed (Nigella sativa L.) essential oil, carnosic acid, rosmarinic acid and sesamol (2008-08-31)
- The effect of Rosmarinus officinalis L infusion supplementation on blood pressure among healthy volunteers and grade 1 hypertensive patients (2025-04-30)
- Rosemary oil vs minoxidil 2% for the treatment of androgenetic alopecia: a randomized comparative trial - PubMed (2015-01-31)
- Rosemary: Overview, Uses, Side Effects, Precautions, Interactions, Dosing and Reviews
- NDSU Agriculture — Field to Fork Rosemary (2019-09-27)
- Rosemary, fresh - Nutrients - SR Legacy | USDA FoodData Central
- Is Rosemary (fresh) Low FODMAP? Low FODMAP
- Fun Without FODMAPs — Low FODMAP Hasselback Potatoes with Rosemary (2017-11-09)
- MyGynaePlus — Is Rosemary Oil Safe to Use During Pregnancy? Complete Guide (2026-02-22)
- González-Mahave et al., Contact Dermatitis (2006-03-31)
- Toxicity and safety of rosemary (Rosmarinus officinalis): a comprehensive review - PubMed (2024-12-31)
- Margot et al., Plant Physiology (2017-10-30)