Know what’s on your plate
Basil
Calories & nutrition facts
fresh
Nutrition facts
Per 100 g% DV- Calories 23 kcal —
- Protein 3.2 g 6%
- Carbohydrate 1.1 g 0%
- Fat 0.6 g 1%
- Saturated fat 0 g 0%
- Fibre 1.6 g 6%
- Sugars 0.3 g —
- Sodium 4 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 264 µg 29%
- Vitamin C 18 mg 20%
- Vitamin D 0 µg 0%
- Vitamin E 0.8 mg 5%
- Vitamin K 415 µg 346%
- Thiamin (B1) 0.03 mg 3%
- Riboflavin (B2) 0.08 mg 6%
- Niacin (B3) 0.9 mg 6%
- Pantothenic acid (B5) 0.21 mg 4%
- Vitamin B6 0.16 mg 9%
- Folate (B9) 68 µg 17%
- Vitamin B12 0 µg 0%
- Choline 11.4 mg 2%
Minerals
- Calcium 177 mg 14%
- Iron 3.2 mg 18%
- Magnesium 64 mg 15%
- Phosphorus 56 mg 4%
- Potassium 295 mg 6%
- Zinc 0.81 mg 7%
- Copper 0.39 mg 43%
- Manganese 1.1 mg 50%
- Selenium 0.3 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 23 | 3.2 g | 1.1 g | 0.6 g |
| 1 × leaves | 2.5 g | 1 | 0.1 g | 0 g | 0 g |
| 1 × tbsp, chopped | 5.3 g | 1 | 0.2 g | 0.1 g | 0 g |
| 1 × cup leaves, whole | 6 g | 1 | 0.2 g | 0.1 g | 0 g |
| 2 × leaves | 5 g | 1 | 0.2 g | 0.1 g | 0 g |
| ½ × leaves | 1.3 g | 0 | 0 g | 0 g | 0 g |
| 3 × leaves | 7.5 g | 2 | 0.2 g | 0.1 g | 0 g |
| 4 × leaves | 10 g | 2 | 0.3 g | 0.1 g | 0.1 g |
Similar foods
Questions about Basil
When should you add basil to a cooked dish?
Stir fresh basil through just before serving: prolonged heat dulls its aroma and darkens the leaves. For a sauce that needs simmering, add a few stems while it cooks, then finish with freshly torn leaves.
How do you keep basil leaves from turning black when you chop them?
Stack the leaves, roll them loosely and slice with a sharp knife just before using. For pesto, pulse basil briefly with the other ingredients rather than crushing it for a long time; this helps keep the paste greener.
How should you store fresh basil?
Trim the stems and stand the bunch in a glass of water at room temperature, loosely covered with a bag. Keep it out of the fridge, where the cold can blacken the leaves; change the water every day or two.
What dishes go well with basil?
Basil is a classic match for ripe tomatoes, mozzarella and olive oil in a caprese salad, and it brings freshness to tomato pasta sauces. It is also the main herb in pesto, usually blended with garlic, hard cheese, nuts and olive oil.
What can you use instead of basil in pesto?
Use flat-leaf parsley for a fresh, grassy pesto, or rocket for a peppery one; blend either with garlic, nuts, hard cheese and olive oil. The result will taste different from basil pesto, so add the greens gradually and taste as you go.
Can you use dried basil instead of fresh basil?
Yes, but dried basil has a more muted, savoury flavour and works better in sauces, soups and stews than as a finishing herb. Add it early enough to rehydrate; use fresh basil for salads, pesto and dishes where its bright aroma matters.
Is basil the same plant as Thai basil?
They are different types of basil. Thai basil has a more anise-like, peppery aroma and holds up well in hot dishes such as curries and stir-fries, while sweet basil is the familiar choice for pesto and tomato dishes.
Source: USDA FoodData Central 172232 · per 100 g · carbohydrate per EU label, fibre excluded
