✦ Excellent vitamin K
✦ Beta-carotene contributor
✦ Volatile aromatics: use fresh
✦ Manganese and iron
Fresh basil is an aromatic herb providing notable vitamin K, beta-carotene, and useful manganese. Its characteristic sweet, peppery aroma comes from linalool and eugenol, volatile compounds lost rapidly when cooked or dried. It is used fresh in salads, pasta, pizza, and pesto, and is the defining herb of Italian and Southeast Asian cuisines.
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Preparation note
Add fresh basil at the very end of cooking or after removing from heat to preserve its volatile aroma. Store at room temperature (not the fridge, which blackens the leaves); keep stems in water like cut flowers.
Sources:
CoFID 2021
Where Basil, fresh Stands Out
Macronutrients per 100g
169
kJ
Energy
3.10
g
Protein
5.10
g
Carbs
0.80
g
Fat
0.02
g
Salt
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Vitamin A (RAE) | 329 µg | 47% | |
| Potassium | 300 mg | 15% | |
| Calcium | 250 mg | 31% | |
| Phosphorus | 37.0 mg | 5% | |
| Vitamin C | 26.0 mg | 33% | |
| Magnesium | 11.0 mg | 3% | |
| Iron | 5.50 mg | 39% | |
| Niacin (B3) | 1.10 mg | 7% | |
| Zinc | 0.700 mg | 7% | |
| Riboflavin (B2) | 0.310 mg | 22% | |
| Thiamin (B1) | 0.080 mg | 7% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Trans fat | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 3,950 µg | — | |
| Retinol (vitamin A) | 0.000 µg | 0% |
Phytochemicals
Bioactive plant compounds — not classified as essential nutrients but associated with a range of health benefits.
Isorhamnetin
Flavonols
0.000 mg
per 100g · tap to explore →
Quercetin
Flavonols
0.000 mg
per 100g · tap to explore →
Kaempferol
Flavonols
0.000 mg
per 100g · tap to explore →
Luteolin
Flavones
0.000 mg
per 100g · tap to explore →
Apigenin
Flavones
0.000 mg
per 100g · tap to explore →
Hesperetin
Flavanones
0.000 mg
per 100g · tap to explore →
Sources:
CoFID 2021