Calories in Basil: Nutrition Facts & Serving Sizes
Per 0.25 cup leaves, whole (6g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Basil is a fragrant herb widely used in Italian, Mediterranean, and Southeast Asian cooking. It is essentially calorie-free in typical serving sizes. Two tablespoons of chopped basil (5g) contain just 1.2 calories, and a quarter cup of whole leaves (6g) has around 1.4 calories. Per 100g, basil provides 23 calories, 3.2g of protein, 2.7g of carbs, and 0.6g of fat. The standout micronutrient is vitamin K at a remarkable 414.8mcg per 100g, far exceeding the daily requirement. Basil also contains high levels of vitamin A (264mcg per 100g), calcium (177mg per 100g), and iron (3.2mg per 100g). In practical terms, basil is used as a flavor agent rather than a calorie source, making it one of the best ways to add depth and taste to meals without impacting your calorie budget.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 2 tbsp, chopped (5g) | 1.2 | 0.2g | 0.1g | 0g | 0.1g |
| 5 leaves (3g) | 0.6 | 0.1g | 0.1g | 0g | 0g |
| 0.25 cup leaves, whole (6g) | 1.4 | 0.2g | 0.2g | 0g | 0.1g |
| 100g | 23 | 3.2g | 2.7g | 0.6g | 1.6g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 23 | 1% |
| Protein | 3.2g | 6% |
| Total Fat | 0.6g | 1% |
| Total Carbohydrates | 2.7g | 1% |
| Dietary Fiber | 1.6g | 6% |
| Sugars | 0.3g | 1% |
| Sodium | 4mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 177mg | 14% |
| Iron | 3.2mg | 18% |
| Potassium | 295mg | 6% |
| Vitamin A | 264mcg | 29% |
| Vitamin C | 18mg | 20% |
| Vitamin B6 | 0.2mg | 12% |
| Magnesium | 64mg | 15% |
| Phosphorus | 56mg | 4% |
| Zinc | 0.8mg | 7% |
| Selenium | 0.3mcg | 1% |
| Folate | 68mcg | 17% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 0.9mg | 6% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Basil
Basil is not just a garnish. Gram for gram, it is one of the most nutrient-dense foods you can add to your diet, even if you only eat it in small amounts.
Vitamin K stands out at 414.8mcg per 100g. This fat-soluble vitamin is essential for blood clotting and bone metabolism. It activates proteins that regulate calcium deposition in bones, which is important for maintaining bone density during heavy resistance training.
Vitamin A at 264mcg per 100g supports immune function, skin health, and vision. Iron at 3.2mg per 100g contributes to hemoglobin production, supporting oxygen delivery to muscles during exercise. Calcium at 177mg per 100g contributes to the daily requirement for bone strength and muscle contraction.
Basil contains essential oils including linalool and eugenol, which have demonstrated anti-inflammatory properties in research. Reducing chronic low-grade inflammation supports better recovery and overall metabolic health.
Magnesium at 64mg per 100g is relevant for muscle function, sleep quality, and over 300 enzymatic reactions in the body. While you won't eat 100g of basil at once, using it generously across multiple meals adds up to meaningful micronutrient contributions over time. Fresh basil is best added after cooking to preserve its volatile oils and maximum nutrient content.
Dietary Considerations
Basil is vegan, vegetarian, gluten-free, and dairy-free. It is fully keto-compatible given its negligible carb count per serving. It is suitable for all major dietary patterns and has no common allergen concerns. The very high vitamin K content (414.8mcg per 100g) is worth noting for individuals on blood-thinning medications like warfarin, as vitamin K can interact with these drugs. For the general population, generous use of basil presents no concerns and is actively beneficial.
Daily Intake (100g)
100g of basil provides 1% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in basil?
Fresh basil contains 23 calories per 100g. In practical serving sizes, the calories are negligible: 2 tablespoons (5g) has just 1.2 calories and 5 leaves (2.5g) has about 0.6 calories. Basil essentially adds zero calories to any meal.
Is basil good for weight loss?
Basil is excellent for weight loss. It is virtually calorie-free and can be used to add bold flavor to meals that might otherwise feel bland on a calorie deficit. Keeping meals tasting good is a key factor in diet adherence, making basil a useful tool.
How much protein is in basil?
Basil contains 3.2g of protein per 100g, which is relatively high for an herb. However, since typical servings are only a few grams, it is not a meaningful protein source. Two tablespoons (5g) provides around 0.2g of protein.
What vitamins are in basil?
Basil is exceptionally high in vitamin K (414.8mcg per 100g), vitamin A (264mcg per 100g), and folate (68mcg per 100g). It also contains iron (3.2mg), calcium (177mg), and magnesium (64mg) per 100g. These nutrients are present in meaningful amounts even in typical serving sizes.
Is dried basil as nutritious as fresh basil?
Dried basil is more concentrated by weight, so small amounts contain more nutrients than the same weight of fresh basil. However, some water-soluble vitamins and volatile compounds are reduced during drying. Both forms add nutritional value, with fresh basil preferred for maximum flavor and active compounds.
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