Calories in Oregano: Nutrition Facts & Serving Sizes
Per 1 tsp, leaves (1g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Dried oregano contains 265 calories per 100g, but the key context is that you use it in tiny amounts: a teaspoon of dried leaves weighs about 1g and adds only 2.7 calories. Per 100g it delivers 9g protein, 68.9g carbs, 4.3g fat, and a remarkable 42.5g of fiber. The standout micronutrient is calcium at 1597mg per 100g, an exceptionally high concentration for a plant food, though realistic per-serving intake is small. Vitamin K is also huge at 621.7mcg per 100g, and iron comes in at 36.8mg. Oregano also packs 270mg of magnesium, 1260mg of potassium, and 237mcg of folate per 100g. The per-serving calorie contribution is negligible, making oregano a zero-calorie-impact way to add bold Mediterranean flavor to chicken, beef, eggs, sauces, and pizza.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 tsp, leaves (1g) | 2.7 | 0.1g | 0.7g | 0g | 0.4g |
| 1 tsp, ground (2g) | 4.8 | 0.2g | 1.2g | 0.1g | 0.8g |
| 100g | 265 | 9g | 68.9g | 4.3g | 42.5g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 265 | 13% |
| Protein | 9g | 18% |
| Total Fat | 4.3g | 6% |
| Saturated Fat | 1.6g | 8% |
| Total Carbohydrates | 68.9g | 25% |
| Dietary Fiber | 42.5g | 152% |
| Sugars | 4.1g | 8% |
| Sodium | 25mg | 1% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 1.6g | 1% |
| Calcium | 1597mg | 123% |
| Iron | 36.8mg | 204% |
| Potassium | 1260mg | 27% |
| Vitamin A | 85mcg | 9% |
| Vitamin C | 2.3mg | 3% |
| Vitamin B6 | 1mg | 59% |
| Magnesium | 270mg | 64% |
| Phosphorus | 148mg | 12% |
| Zinc | 2.7mg | 25% |
| Selenium | 4.5mcg | 8% |
| Folate | 237mcg | 59% |
| Thiamin (B1) | 0.2mg | 17% |
| Riboflavin (B2) | 0.5mg | 38% |
| Niacin (B3) | 4.6mg | 29% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Oregano
Oregano is calorie-free in practical use, but its micronutrient density per 100g is extraordinary. Calcium at 1597mg per 100g dwarfs most dairy products on a weight basis. While you would never eat 100g of dried oregano, even small regular additions contribute meaningful amounts of this bone-supporting mineral when oregano is used liberally as a seasoning.
Vitamin K (621.7mcg per 100g) is critical for blood clotting, bone metabolism, and cardiovascular health. The combination of vitamin K and calcium in oregano supports bone density, which is relevant for active people who put stress on their skeletal system through heavy training.
Iron at 36.8mg per 100g is notable. Adequate iron supports oxygen transport in red blood cells, directly affecting endurance and strength output. Magnesium (270mg per 100g) is a mineral many active people are deficient in, and it plays a direct role in muscle relaxation, sleep quality, and hormone production.
Oregano also contains carvacrol and thymol, naturally occurring phenolic compounds with antioxidant and antimicrobial properties studied for their potential to reduce oxidative stress. Using oregano generously on meals is one of the easiest ways to increase antioxidant intake without adding calories.
Dietary Considerations
Oregano is 100% vegan, gluten-free, dairy-free, and keto-friendly. In realistic serving sizes of 1 to 2 teaspoons, it contributes fewer than 10 calories and under 1.5g of carbs, so it fits every diet including strict keto and carnivore protocols where herbs are permitted. Sodium is very low at 25mg per 100g, adding under 1mg per teaspoon, making it suitable for low-sodium diets. There are no known common allergens in oregano. It is an ideal tool for adding flavor to bland high-protein meals like grilled chicken or eggs without compromising macros.
Daily Intake (100g)
100g of oregano provides 13% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in oregano?
Dried oregano has 265 calories per 100g, but a typical 1-teaspoon serving (1g) contains only about 2.7 calories. In practical cooking amounts, oregano adds essentially zero calories to a meal.
Is oregano good for weight loss?
Yes, oregano is excellent for weight loss because it adds bold flavor to food with almost no calories. Using herbs like oregano liberally makes low-calorie, high-protein meals much more enjoyable, which helps with long-term diet adherence.
How much protein is in oregano?
Oregano has 9g of protein per 100g, but a teaspoon contains only about 0.1g. It is not a protein source in any practical sense.
Is oregano keto-friendly?
Yes. A teaspoon of dried oregano adds under 1g of carbs, which is negligible on a keto diet. Despite having 68.9g of carbs per 100g on paper, the tiny amounts used in cooking make the real-world carb impact essentially zero.
What are the benefits of oregano?
Oregano is rich in vitamin K, calcium, iron, magnesium, and antioxidant compounds like carvacrol. Regular use contributes to bone health, iron status, and antioxidant defense, all with zero meaningful calorie impact per serving.
How does dried oregano compare to fresh oregano?
Dried oregano is significantly more concentrated than fresh. About 1 teaspoon of dried oregano is equivalent in flavor to 1 tablespoon of fresh. Dried has higher nutrient density per gram, but fresh oregano has a slightly different flavor profile best suited to finishing dishes.
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