Calories in Rosemary: Nutrition Facts & Serving Sizes
Per 1 tbsp (2g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A tablespoon of fresh rosemary (about 1.7g) contains only 2.2 calories, making it essentially a zero-calorie flavor booster for any meal. Per 100g, rosemary contains 131 calories with 3.3g protein, 5.9g fat, and 20.7g carbs, though you would never eat it in those quantities. The real story is the micronutrient density: 668mg of potassium, 317mg of calcium, and 6.7mg of iron per 100g. Rosemary also provides 21.8mg of vitamin C and 109mcg of folate per 100g. With 14.1g of fiber per 100g, rosemary is one of the more fiber-dense herbs available. It is used in small quantities as a seasoning so the per-serving nutritional impact is minimal, but it adds bold flavor to proteins, roasted vegetables, and potatoes with virtually no caloric cost.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 tbsp (2g) | 2.2 | 0.1g | 0.4g | 0.1g | 0.2g |
| 1 tsp (1g) | 0.9 | 0g | 0.1g | 0g | 0.1g |
| 100g | 131 | 3.3g | 20.7g | 5.9g | 14.1g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 131 | 7% |
| Protein | 3.3g | 7% |
| Total Fat | 5.9g | 8% |
| Saturated Fat | 2.8g | 14% |
| Total Carbohydrates | 20.7g | 8% |
| Dietary Fiber | 14.1g | 50% |
| Sugars | 0g | |
| Sodium | 26mg | 1% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 2.8g | 1% |
| Calcium | 317mg | 24% |
| Iron | 6.7mg | 37% |
| Potassium | 668mg | 14% |
| Vitamin A | 146mcg | 16% |
| Vitamin C | 21.8mg | 24% |
| Vitamin B6 | 0.3mg | 18% |
| Magnesium | 91mg | 22% |
| Phosphorus | 66mg | 5% |
| Zinc | 0.9mg | 8% |
| Folate | 109mcg | 27% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 0.9mg | 6% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Rosemary
Rosemary is a Mediterranean herb that packs notable micronutrient density despite being used in tiny amounts. Its active compounds include rosmarinic acid and carnosic acid, which have been studied for antioxidant properties.
The herb is rich in iron (6.7mg per 100g) and calcium (317mg per 100g), though practical intake from seasoning use is small. It contributes meaningful folate (109mcg per 100g) and vitamin B6 (0.3mg per 100g), both important for metabolism and cellular function.
Rosemary contains compounds that may support digestive health. Its use in cooking with fatty meats is traditional across Mediterranean diets, and research has explored its potential antioxidant role when used as a food additive.
For those focused on performance and body composition, rosemary is one of the best tools for making plain proteins and vegetables taste great without adding calories, sugar, or sodium in meaningful amounts. A tablespoon adds less than 0.5mg of sodium, making it a genuinely low-sodium flavor option.
It pairs especially well with chicken, lamb, potatoes, and roasted vegetables, making it easy to keep your meals interesting while staying on track with your nutrition goals.
Dietary Considerations
Rosemary is vegan, gluten-free, and keto-friendly. It contains virtually zero calories in typical serving sizes (2.2 calories per tablespoon). With zero sugar and minimal carbs per serving, it fits any dietary pattern including low-carb, paleo, and Mediterranean diets. It has no cholesterol and negligible sodium at typical use amounts. Suitable for weight loss diets as it adds bold flavor with no meaningful caloric contribution. No known common allergens.
Daily Intake (100g)
100g of rosemary provides 7% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in rosemary?
A tablespoon of rosemary (about 1.7g) contains 2.2 calories. A teaspoon (0.7g) has under 1 calorie. Per 100g, rosemary contains 131 calories, but you would never use it in that quantity.
Is rosemary good for weight loss?
Rosemary is excellent for weight loss diets because it adds bold flavor with essentially zero calories. A tablespoon has just 2.2 calories. Using herbs like rosemary to season food helps you eat satisfying, flavorful meals without adding sugar, excess sodium, or calories.
How much protein in rosemary?
Per 100g, rosemary contains 3.3g of protein. In a typical tablespoon serving (1.7g), that works out to about 0.1g of protein, which is negligible. Rosemary is not a meaningful protein source.
What nutrients are in rosemary?
Rosemary is surprisingly nutrient-dense per 100g: 668mg potassium, 317mg calcium, 6.7mg iron, 21.8mg vitamin C, and 109mcg folate. In practical use as a seasoning, the amounts per serving are small but still contribute to a varied micronutrient intake.
Is rosemary keto-friendly?
Yes. A tablespoon of rosemary has about 0.4g of carbs and 0.2g of fiber, meaning net carbs are essentially zero. It is fully compatible with ketogenic and low-carb diets.
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