Calories in Dill: Nutrition Facts & Serving Sizes
Per 1 cup sprigs (9g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Five sprigs of fresh dill (1g) contains 0.4 calories with 0g of protein, 0.1g of carbs, and 0g of fat. Per 100g, dill provides 43 calories with 3.5g of protein, 7g of carbs, and 1.1g of fat. Vitamin C is exceptional at 85mg per 100g (about 94% daily value per 100g). Vitamin A provides 386mcg per 100g (about 43% daily value). Folate is 150mcg per 100g (about 38% daily value). Iron provides 6.6mg per 100g. Calcium is 208mg per 100g. Potassium is 738mg per 100g. Dill is a fresh herb used in pickling, seafood dishes, salads, sauces, and dips. At a realistic serving of a few grams, caloric contribution is negligible. The nutrient density per 100g is impressive but reflects concentrated values that are not achievable at typical usage amounts.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 5 sprigs (1g) | 0.4 | 0g | 0.1g | 0g | 0g |
| 1 cup sprigs (9g) | 3.8 | 0.3g | 0.6g | 0.1g | 0.2g |
| 100g | 43 | 3.5g | 7g | 1.1g | 2.1g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 43 | 2% |
| Protein | 3.5g | 7% |
| Total Fat | 1.1g | 1% |
| Saturated Fat | 0.1g | 1% |
| Total Carbohydrates | 7g | 3% |
| Dietary Fiber | 2.1g | 8% |
| Sugars | 0g | |
| Sodium | 61mg | 3% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.1g | 0% |
| Calcium | 208mg | 16% |
| Iron | 6.6mg | 37% |
| Potassium | 738mg | 16% |
| Vitamin A | 386mcg | 43% |
| Vitamin C | 85mg | 94% |
| Vitamin B6 | 0.2mg | 12% |
| Magnesium | 55mg | 13% |
| Phosphorus | 66mg | 5% |
| Zinc | 0.9mg | 8% |
| Folate | 150mcg | 38% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.3mg | 23% |
| Niacin (B3) | 1.6mg | 10% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Dill
Fresh dill is nutritionally dense by weight but used in small quantities that limit real-world micronutrient impact. However, those who use dill liberally in cooking can accumulate meaningful nutrient contributions.
Vitamin C at 85mg per 100g is very high for a herb. A tablespoon of fresh dill (about 1g) contributes less than 1mg, but using larger amounts as a garnish or in salads (10-20g) starts to add up. Vitamin C supports immune function, collagen synthesis, and iron absorption from plant foods.
Vitamin A at 386mcg per 100g is strong, supporting vision, immune function, and skin health. Folate at 150mcg per 100g (about 38% daily value per 100g) supports DNA synthesis and is particularly important for cellular health.
Iron at 6.6mg per 100g is notable. While you are unlikely to eat 100g of dill, using fresh dill regularly in soups, sauces, and salads adds small but non-trivial amounts of non-heme iron. Pairing dill with vitamin C-rich foods (which it often accompanies, in lemon-dill preparations) enhances iron absorption.
Dill has antibacterial properties from the monoterpenes in its essential oils. It has been used traditionally to support digestion and reduce bloating. The flavonoids in fresh dill have antioxidant and anti-inflammatory properties.
Practically, dill pairs excellently with salmon, eggs, cucumbers, tzatziki, potato salads, and pickles. It adds a clean, fresh flavor that elevates simple dishes without calories.
Dietary Considerations
Dill is keto-friendly at 7g carbs per 100g (but typical use is 1-10g per serving, essentially zero carb impact). It is excellent for any diet as it adds flavor without meaningful calories. It is vegan, gluten-free, and dairy-free. The relatively high sodium for a fresh herb (61mg per 100g) comes from trace minerals and is negligible at serving-sized amounts.
Daily Intake (100g)
100g of dill provides 2% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in dill?
Five sprigs of fresh dill (1g) contains only 0.4 calories. A cup of dill sprigs (about 9g) has 3.8 calories. Per 100g, dill has 43 calories, but you would rarely use anywhere near that amount. Dill is essentially calorie-free at practical serving sizes.
What is dill used for in cooking?
Dill is used in pickling (dill pickles), as a garnish for fish and seafood, in sauces like tzatziki and dill cream sauce, in potato and egg salads, and in Eastern European and Scandinavian cuisines. Fresh dill has a brighter, more delicate flavor than dried dill.
Is dill high in vitamin C?
Yes, dill has 85mg of vitamin C per 100g, which is very high for a herb. However, a typical serving of fresh dill is only 1-10g, providing 0.85-8.5mg of vitamin C. For meaningful vitamin C contribution, you need to use dill in larger amounts.
What does dill taste like?
Fresh dill has a light, slightly grassy, anise-like flavor with bright, clean notes. It is more delicate than dried dill weed. The flavor pairs well with fish, dairy (especially sour cream and yogurt), eggs, cucumbers, and root vegetables.
Can you use dried dill instead of fresh?
Yes, but dried dill is more concentrated. Use about one-third the amount of dried dill compared to fresh dill called for in a recipe. Fresh dill is preferred for raw preparations like salads and garnishes, while dried dill works well in cooked dishes.
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