Rosemary Nutrition Benefits and Facts

Nutritional summary

Rosemary contains high concentrations of carnosic acid and rosmarinic acid, which function as natural preservatives by inhibiting oxidation (the chemical breakdown of fats and proteins) in food products .
Systematic reviews of animal studies indicate that rosemary extracts may support cognitive function by reducing protein carbonyls (markers of oxidative stress) in the brain's hippocampus .
The herb is a significant source of polyphenols (plant compounds with antioxidant properties), which have been shown in laboratory and animal models to reduce markers of inflammation and support gastrointestinal health .
Early research in animal models suggests that continuous consumption of rosemary extract may influence lipid metabolism, with some studies showing decreased plasma triglycerides and increased HDL (good cholesterol) .

Interesting fact

Ancient Greek students would wear garlands of rosemary around their heads while studying to improve their memory and concentration.

Standout nutrients

EPIC

SOURCE

Iron

EPIC

SOURCE

Sum of Polyphenols

EPIC

SOURCE

Total Other Polyphenols

SUPER

SOURCE

Calcium

kcal per 100g

Protein1.10g

Fat3.45g

Carbs3.00g

Fiber7.65g

Sugar7.60g

Fat breakdown

Polyunsat1.04g

Monounsat0.49g

Saturated1.32g

Seasonality

Not available

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Lighter footprint

A hardy, drought-tolerant perennial that requires minimal water and can grow in poor soils.

Confidencemedium

Storage

Refrigerate

1–2 weeks

Wrap in a damp paper towel and place in a plastic bag.

Freeze

6–12 months

Freeze whole sprigs or leaves in ice cube trays with oil.

Keep Dry

1–2 years

If dried, store in an airtight container away from light.

Flavour

Data & Sources

Harmonized from 3 validated sources

Phenol-Explorer

1 contributing source food

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

Claim citations

Cognition enhancing effect of rosemary (Rosmarinus officinalis L.) in lab animal studies: a systematic review and meta-analysis - PMC

[1]pmc.ncbi.nlm.nih.gov

Rosemary (Salvia rosmarinus): Health-promoting benefits and food preservative properties - PMC

[3]pmc.ncbi.nlm.nih.gov

Unravelling Effects of Rosemary (Rosmarinus officinalis L.) Extract on Hepatic Fat Accumulation and Plasma Lipid Profile in Rats Fed a High-Fat Western-Style Diet - PMC

[5]pmc.ncbi.nlm.nih.gov

Effect of Rosemary (Rosmarinus officinalis L.) Supplementation on Probiotic Yoghurt: Physicochemical Properties, Microbial Content, and Sensory Attributes - PMC

[9]pmc.ncbi.nlm.nih.gov

Assessment of Rosemary (Rosmarinus officinalis L.) Extract as Antioxidant in Jelly Candies Made with Fructan Fibres and Stevia - PMC

[10]pmc.ncbi.nlm.nih.gov

Rosmarinus officinalis L.: an update review of its phytochemistry and biological activity - PMC

[12]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

95.5

Version

Similar flavours

Explore flavour space →