Calories in Sage: Nutrition Facts & Serving Sizes
Per 1 tbsp (2g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A teaspoon of dried sage (0.7g) contains just 2.2 calories with 0.1g protein, 0.4g carbs, and 0.1g fat. Per 100g, sage provides 315 calories with 10.6g protein, 60.7g carbs, and 12.8g fat, though you would never consume it in those quantities. The micronutrient profile of sage is remarkable: 1,652mg of calcium per 100g, 28.1mg of iron, 428mg of magnesium, 1,070mg of potassium, and 1,714.5mcg of vitamin K. Sage also contains 32.4mg of vitamin C and 274mcg of folate per 100g. With 40.3g of fiber per 100g, sage is one of the highest-fiber herbs by weight. In cooking, a tablespoon of sage adds just 6.3 calories while delivering bold, earthy flavor to pork, poultry, pasta, and roasted vegetables.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 tsp (1g) | 2.2 | 0.1g | 0.4g | 0.1g | 0.3g |
| 1 tbsp (2g) | 6.3 | 0.2g | 1.2g | 0.3g | 0.8g |
| 100g | 315 | 10.6g | 60.7g | 12.8g | 40.3g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 315 | 16% |
| Protein | 10.6g | 21% |
| Total Fat | 12.8g | 16% |
| Saturated Fat | 7g | 35% |
| Total Carbohydrates | 60.7g | 22% |
| Dietary Fiber | 40.3g | 144% |
| Sugars | 1.7g | 3% |
| Sodium | 11mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 7g | 2% |
| Calcium | 1652mg | 127% |
| Iron | 28.1mg | 156% |
| Potassium | 1070mg | 23% |
| Vitamin A | 295mcg | 33% |
| Vitamin C | 32.4mg | 36% |
| Vitamin B6 | 2.7mg | 159% |
| Magnesium | 428mg | 102% |
| Phosphorus | 91mg | 7% |
| Zinc | 4.7mg | 43% |
| Selenium | 3.7mcg | 7% |
| Folate | 274mcg | 69% |
| Thiamin (B1) | 0.8mg | 67% |
| Riboflavin (B2) | 0.3mg | 23% |
| Niacin (B3) | 5.7mg | 36% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Sage
Sage is a dried herb with an extraordinary micronutrient density per 100g, though typical serving sizes are small. Even in teaspoon-level amounts, it contributes to overall micronutrient variety in a diet.
The vitamin K content of sage at 1,714.5mcg per 100g is among the highest of any food. Vitamin K plays a role in blood clotting and bone metabolism. While a teaspoon delivers only a fraction of this, regular use of sage across meals adds up over time.
Calcium at 1,652mg per 100g and magnesium at 428mg per 100g are standout minerals. Both are involved in muscle contraction and relaxation, making them relevant for athletic performance. Iron at 28.1mg per 100g supports oxygen delivery to working muscles.
Sage has been used in traditional medicine and is being studied for its active compounds, including rosmarinic acid, which has antioxidant properties. Research has also explored sage's potential effects on cognitive function and metabolic markers.
For fitness-focused individuals, the practical benefit of sage is the same as with all flavorful herbs: it makes healthy, protein-rich foods like chicken and pork more enjoyable to eat consistently. A tablespoon adds 6.3 calories with negligible impact on macros while significantly elevating the flavor of any dish.
Dietary Considerations
Sage is vegan, gluten-free, and keto-friendly. A teaspoon contains only 2.2 calories with trace carbs and fiber. It has no cholesterol and minimal sodium (0.1mg per teaspoon). Sage is suitable for all dietary patterns including paleo, whole30, Mediterranean, and low-carb diets. The high vitamin K content per 100g is worth noting for individuals on anticoagulant medications who need to manage their vitamin K intake. No common allergens.
Daily Intake (100g)
100g of sage provides 16% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in sage?
A teaspoon of sage (0.7g) contains 2.2 calories. A tablespoon (2g) contains 6.3 calories. Per 100g, sage is 315 calories, but this is only relevant as a reference since you would never consume it by the 100g.
Is sage good for weight loss?
Sage is very diet-friendly due to its near-zero calorie content in typical serving sizes. A teaspoon has just 2.2 calories. Using herbs like sage to flavor lean proteins and vegetables is a core strategy for making calorie-controlled meals enjoyable and sustainable.
How much protein in sage?
Per 100g, sage contains 10.6g of protein. In a teaspoon serving (0.7g), that is about 0.1g of protein. Not a meaningful protein source, but the amino acid diversity in herbs contributes to overall dietary variety.
What nutrients are in sage?
Sage is exceptionally nutrient-dense per 100g: 1,652mg calcium, 428mg magnesium, 1,070mg potassium, 28.1mg iron, 1,714.5mcg vitamin K, 32.4mg vitamin C, and 274mcg folate. In typical cooking amounts, these numbers scale down proportionally but still contribute to your overall micronutrient intake.
Is sage keto-friendly?
Yes. A teaspoon of sage contains about 0.4g of carbs and 0.3g of fiber, making the net carb count essentially zero. Sage is fully compatible with ketogenic and low-carb diets.
What foods does sage pair well with?
Sage pairs particularly well with pork, chicken, turkey, butternut squash, pasta with brown butter, and stuffing. It has a strong, earthy, slightly peppery flavor that complements fatty meats and starchy vegetables without adding meaningful calories to the dish.
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