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Twenty Top Herbs

There are some crossovers from spices to herbs and back. For instance Dill (a spice) and Dill Weed an herb are pretty much the same thing but not the same thing. Chinese Parsley is raw coriander. Garlic powder (spice) comes from grinding down garlic (herb). Below are the top herbs in our pantry or fridge and we hope you'll find a place for them in your recipes. See also Top Twenty Spices.

Basil Nutrient Data, 2 tablespoons chopped:

Calories: 1.219
Protein: .167 g
Carbohydrate: .14 g
Dietary Fiber: .085 g
Total Sugars: .016 g
Total Fat: .034 g
Saturated Fat: .002 g
Monounsaturated Fat: .005 g
Polyunsaturated Fat: .021 g
Total Omega-3 FA: .017 g
Total Omega-6 FA: 0 g
Calcium: 9.381 mg
Magnesium: 3.392 mg
Potassium: 15.6 mg
Sodium: .212 mg
Vitamin K: 22 mcg

Basil, fresh - Aromatic herb that I always want in our kitchen. Sometimes you can buy them stil rooted in a small container, which helps keep the basil fresh for up to a week. Great for sandwiches and of course pesto. Basil is part of the mint family. Used with breads and sandwiches, pasta, salads, all meats, vegetables. Dried basil used in other spice blends and runs and with eggs.
Basil, ground Nutrient Data per teaspoon:

Calories: 3.514
Protein: .201 g
Carbohydrate: .853 g
Dietary Fiber: .567 g
Total Sugars: .024 g
Total Fat: .056 g
Saturated Fat: .003 g
Monounsaturated Fat: .006 g
Polyunsaturated Fat: .03 g
Total Omega-3 FA: .021 g
Calcium: 29.6 mg
Magnesium: 5.908 mg
Potassium: 48.1 mg
Sodium: .476 mg
Vitamin K: 24 mcg


Basil, ground - Dried basil leaves that are then ground and used as a seasoning. See Basil (above) for same uses.

Nutrient Data Per .6 gram weight (1-teaspoon crumbled):

Calories: 1.878
Protein: .046 g
Carbohydrate: .45 g
Dietary Fiber: .158 g
Total Fat: .05 g
Saturated Fat: .014 g
Monounsaturated Fat: .01 g
Polyunsaturated Fat: .014 g
Total Omega-3 FA: .006 g
Calcium: 5.004 mg
Magnesium: .72 mg
Potassium: 3.174 mg
Sodium: 0
Vitamin K: 0


Bay Leaf, whole - A bay leaf is the dried leaf of a European Laurel tree (popular in Greece). Pungent and sweet flavors. Used in stews, soups, rice dishes mostly. Removed before serving. It seems that no one at the USDA cooks. They only rate the bayleaf when "crumbled." So the data below is per .6 grams or one teaspoon of crumbled bay leaf.

Nutrient Data Per Teaspoon, chopped:

Calories: .3
Protein: .033 g
Carbohydrate: .043 g
Dietary Fiber: .025 g
Total Sugars: .019 g
Total Fat: .007 g
Saturated Fat: .001 g
Monounsaturated Fat: .001 g
Polyunsaturated Fat: .003 g
Calcium: .92 mg
Magnesium: .42 mg
Potassium: 2.96 mg
Sodium: .03 mg
Vitamin K: 2.127 mcg


Chives, raw - A garlic family member. Back when I was immortal and could eat anything I wanted, sour cream and chives laid over a baked potato were "seventh heaven." I was a real steak and potato eater back then and loaded both down way too many calories, which I burned off rather rapidly, and too much fat. I'm not against sour cream, but doay I use the lower sodium version or my own Yo Cheese recipe and less of it. Add these chives and a half a baked potato are still stratospheric for my tastebuds. The chive is a perennial plant with thin or slender leaves. Great for seasoning. Used with soups, fish, stews, meat, other spice blends, condiments, omelletes, and as a garnish.

Nutrient Data Per 1/4 cup

Calories: .92
Protein: .085 g
Carbohydrate: .147 g
Dietary Fiber: .112 g
Total Sugars: .035 g
Total Fat: .021 g
Saturated Fat: .001 g
Monounsaturated Fat: .011 g
Polyunsaturated Fat: .002 g
Calcium: 2.68 mg
Magnesium: 1.04 mg
Potassium: 20.8 mg
Sodium: 1.84 mg
Vitamin K: 12.4 mcg


Chinese Parsley (raw coriander) - Used as a seasoning in stir-fry, soups or as a garnish. Also used as seasonings in Asian cooking. Also known as cilantro or Yan Sui. Additional uses include salads, sauces, fish, chicken, Spanish and middle eastern cuisine. Works well in spice blends and rubs.

Nutrient Data Per Teaspoon:

Calories: 2.53
Protein: .2 g
Carbohydrate: .558 g
Dietary Fiber: .136 g
Total Fat: .044 g
Saturated Fat: .002 g
Calcium: 17.8 mg
Magnesium: 4.51 mg
Potassium: 33.1 mg
Sodium: 2.08 mg


Dill Weed, dried - Basically the leaf and stem of the dill plant. Dill seed is the fruit of the dill plant and it's flavor is somewhat similar to the caraway seed. Works well with soups, chicken, dips and eggs. Used with our Yo Cheese to mimic the flavor of real mayonnaise.

Nutrient Data Per ¼ cup:

Calories: .957
Protein: .077 g
Carbohydrate: .156 g
Dietary Fiber: .047 g
Total Fat: .025 g
Saturated Fat: .001 g
Monounsaturated Fat: .018 g
Polyunsaturated Fat: .002 g
Calcium: 4.628 mg
Magnesium: 1.224 mg
Potassium: 16.4 mg
Sodium: 1.357 mg


Dill Weed, fresh - Use with soups, salads, sauces, chicken and dips. Fresh dill weed doesn't stay fresh very long so use soon.

Nutrient Data Per Teaspoon (minced):

Calories: 4.172
Protein: .178 g
Carbohydrate: .926 g
Dietary Fiber: .059 g
Total Sugars: .028 g
Total Fat: .014 g
Saturated Fat: .002 g
Polyunsaturated Fat: .007 g
Total Omega-3 FA: .001 g
Calcium: 5.068 mg
Magnesium: .7 mg
Potassium: 11.2 mg
Sodium: .476 mg
Vitamin K: .048 mcg


Garlic, raw - Member of the onion family including shallots, chives and leeks. Used for both culinary and medicinal purposes. The bulb shape of garlic is divided into cloves. When a recipe states 3-cloves raw garlic, they mean individual sections from the bulb of garlic. Known to promote healthier hearts and our immune system. Used with many recipes such as soups, stews, dishes from around the world from Italian pesto to Asian stir fry. You can't use too much garlic in your daily meal planning.

Nutrient Data Per Teaspoon:

Calories: 1.6
Protein: .036 g
Carbohydrate: .355 g
Dietary Fiber: .04 g
Total Sugars: .034 g
Total Fat: .015 g
Saturated Fat: .004 g
Monounsaturated Fat: .003 g
Polyunsaturated Fat: .003 g
Total Omega-3 FA: .001 g
Total Omega-6 FA: 0 g
Calcium: .32 mg
Magnesium: .86 mg
Potassium: 8.3 mg
Sodium: .26 mg
Vitamin K: .002 mcg


Ginger Root, peeled, sliced, raw - When ground used as a spice. Two herbs that top the list for Asian cooking are garlic and ginger. You might hear that ginger helps cure arthritis. So far, that's not been substantiated with any studies. Use with soups, barbecue rubs, and chicken. Fresh ginger root can be grated for use in recipes.

Nutrient Data Per Teaspoon:

Calories: 1.626
Protein: .076 g
Carbohydrate: .363 g
Dietary Fiber: .242 g
Total Sugars: .025 g
Total Fat: .042 g
Saturated Fat: .003 g
Monounsaturated Fat: .006 g
Polyunsaturated Fat: .026 g
Total Omega-3 FA: .019 g
Calcium: 11.9 mg
Magnesium: 2.076 mg
Potassium: 9.132 mg
Sodium: .462 mg
Vitamin K: 3.73 mcg


Marjoram, dried - Use fresh leaves in salads and soups, sometimes salads, or for dried use in soups, sauces, chicken and beef (broiled, baked, barbecued), sometimes fish, or egg omelletes. Combine dried with sage and thyme for a quick rub for barbecued meat. Add in cayenne or chili powder if you want the rub hotter.

Nutrient Data Per Teaspoon:

Calories: 5.508
Protein: .198 g
Carbohydrate: 1.16 g
Dietary Fiber: .77 g
Total Sugars: .074 g
Total Fat: .184 g
Saturated Fat: .048 g
Monounsaturated Fat: .012 g
Polyunsaturated Fat: .094 g
Total Omega-3 FA: .075 g
Calcium: 28.4 mg
Magnesium: 4.86 mg
Potassium: 30 mg
Sodium: .27 mg
Vitamin K: 11.2 mcg


Oregano, ground - Use with Italian and Southwest cuisine. Also used with soups, sauces, stews, roasts, meat, fish, pasta, and some bread recipes.

Nutrient Data Per Teaspoon:

Calories: 1.38
Protein: .112 g
Carbohydrate: .258 g
Dietary Fiber: .152 g
Total Sugars: .036 g
Total Fat: .022 g
Saturated Fat: .001 g
Monounsaturated Fat: .016 g
Polyunsaturated Fat: .002 g
Calcium: 7.34 mg
Magnesium: 1.245 mg
Potassium: 19 mg
Sodium: 2.26 mg
Vitamin K: 6.797 mcg


Parsley, dried - Works in spice blends. Also used with soups, sauces, stews, meats including pork and lamb, grilled or fried fish, steamed or sautéed vegetables.

Nutrient Data Per Teaspoon:

Calories: 1.368
Protein: .113 g
Carbohydrate: .241 g
Dietary Fiber: .125 g
Total Sugars: .032 g
Total Fat: .03 g
Saturated Fat: .005 g
Monounsaturated Fat: .011 g
Polyunsaturated Fat: .005 g
Calcium: 5.244 mg
Magnesium: 1.9 mg
Potassium: 21.1 mg
Sodium: 2.128 mg
Vitamin K: 62.3 mcg


Parsley, raw (also known as Italian) - Use with salads, soups, stews most all meat, and fish. Use as garnish.

Nutrient Data Per Teaspoon:

Calories: 3.972
Protein: .059 g
Carbohydrate: .769 g
Dietary Fiber: .511 g
Total Fat: .183 g
Saturated Fat: .088 g
Monounsaturated Fat: .036 g
Polyunsaturated Fat: .028 g
Total Omega-3 FA: .013 g
Calcium: 15.4 mg
Magnesium: 2.64 mg
Potassium: 11.5 mg
Sodium: .6 mg


Rosemary, dried - Works with good barbecue blend. Also with roasts, soups, stews, all most meat, some fish, select bread recipes, potatoes (stir fried), and sauces.

Nutrient Data Per Teaspoon:

Calories: .917
Protein: .023 g
Carbohydrate: .145 g
Dietary Fiber: .099 g
Total Fat: .041 g
Saturated Fat: .02 g
Monounsaturated Fat: .008 g
Polyunsaturated Fat: .006 g
Total Omega-3 FA: .003 g
Total Omega-6 FA: 0 g
Calcium: 2.219 mg
Magnesium: .637 mg
Potassium: 4.676 mg
Sodium: .182 mg


Rosemary, fresh - See Rosemary, Dried (above)

Nutrient Data Per Teaspoon:

Calories: 2.205
Protein: .074 g
Carbohydrate: .425 g
Dietary Fiber: .282 g
Total Sugars: .012 g
Total Fat: .089 g
Saturated Fat: .049 g
Monounsaturated Fat: .013 g
Polyunsaturated Fat: .012 g
Total Omega-3 FA: .009 g
Calcium: 11.6 mg
Magnesium: 2.996 mg
Potassium: 7.49 mg
Sodium: .077 mg
Vitamin K: 12 mcg


Sage, ground - Works well in blends. Works with most meat, fowl, fish dishes. Excellent meat rub when blended with dried or ground rosemary, thyme, and marjoram.

Nutrient Data Per Teaspoon:

Calories: 1.425
Protein: .1 g
Carbohydrate: .26 g
Dietary Fiber: .149 g
Total Fat: .03 g
Saturated Fat: .008 g
Monounsaturated Fat: .001 g
Polyunsaturated Fat: .016 g
Total Omega-3 FA: .014 g
Calcium: 7.44 mg
Magnesium: 3.01 mg
Potassium: 9.62 mg
Sodium: 1.72 mg


Spearmint (mint), dried & fresh - Works with homemade jelly/jam, sauces, candies, drinks, and anything else calling for a hint of mint.

Nutrient Data Per Teaspoon:

Calories: 4.72
Protein: .364 g
Carbohydrate: .804 g
Dietary Fiber: .118 g
Total Sugars: 0 g
Total Fat: .116 g
Saturated Fat: .03 g
Monounsaturated Fat: .008 g
Polyunsaturated Fat: .059 g
Cholesterol: 0 mg
Trans Fatty Acids: 0 g
Total Omega-3 FA: .047 g
Total Omega-6 FA: 0 g
Calcium: 18.2 mg
Magnesium: 5.552 mg
Potassium: 48.3 mg
Sodium: .992 mg
Vitamin K: 0 mcg


Tarragon, ground - Works well in rub blends. Also works with soups, stews, sauces, salads, fish, chicken, some meats, and combined with vinegar and oil for a salad dressing.

Nutrient Data Per Teaspoon:

Calories: 3.864
Protein: .128 g
Carbohydrate: .895 g
Dietary Fiber: .518 g
Total Sugars: .024 g
Total Fat: .104 g
Saturated Fat: .038 g
Monounsaturated Fat: .007 g
Polyunsaturated Fat: .017 g
Total Omega-3 FA: .01 g
Calcium: 26.5 mg
Magnesium: 3.08 mg
Potassium: 11.4 mg
Sodium: .77 mg
Vitamin K: 24 mcg


Thyme, ground - Works well with rub blends. Also with soups, stews, meats, fish, vegetables, sauces, and wild game.

Nutrient Data Per Teaspoon::

Calories: .808
Protein: .044 g
Carbohydrate: .196 g
Dietary Fiber: .112 g
Total Fat: .013 g
Saturated Fat: .004 g
Monounsaturated Fat: .001 g
Polyunsaturated Fat: .004 g
Total Omega-3 FA: .004 g
Calcium: 3.24 mg
Magnesium: 1.28 mg
Potassium: 4.872 mg
Sodium: .072 mg


Thyme, fresh - See Thyme, Ground, (above)