Dried dill is a kitchen staple, known for its distinctive aroma and flavor, which can elevate dishes from pickles to seafood. For individuals tracking their caloric intake, understanding the nutritional contribution of every ingredient is important, even a small quantity like a single teaspoon. The good news is that this popular herb contributes a negligible number of calories, making it a healthy way to add a burst of flavor to your food without the guilt.
The Detailed Nutritional Profile of Dried Dill
While the headline figure of 2.5 to 3 calories per teaspoon is the most relevant for those focused on energy intake, it's worth exploring the other nutritional components that dried dill provides. This small quantity of herb offers more than just flavor; it contains trace amounts of important minerals and vitamins. Below is a breakdown of what you can expect in a typical one-teaspoon (approx. 1g) serving of dried dill weed:
- Calories: ~2.5 kcal
- Total Fat: 0.04g
- Carbohydrates: 0.56g
- Dietary Fiber: 0.14g
- Protein: 0.2g
- Sodium: 2.1mg
- Iron: 0.49mg
- Calcium: 17.84mg
- Potassium: 33.08mg
- Manganese: 0.04mg
- Vitamin C: 0.5mg
As you can see, the macronutrient content is minimal, and the herb is cholesterol-free. However, it does contribute to your daily mineral intake, with notable amounts of calcium, potassium, and iron for such a small serving size. When used in larger quantities or a tablespoon (approx. 3.1g) serving, these nutritional values increase proportionately.
Fresh vs. Dried Dill: A Nutritional Comparison
Deciding between fresh and dried herbs often comes down to flavor and convenience, but there are also subtle nutritional differences to consider. While both forms add health benefits to your meals, the drying process impacts their potency and some nutrient levels.
How Drying Affects Dill's Nutrition and Flavor
The process of dehydration removes most of the water content from the herb. This concentrates the flavor and aroma, making dried dill more potent than fresh dill. Because of this concentration, you can use a smaller amount of dried dill to achieve a similar taste intensity. However, the heat and processing involved in drying can degrade some of the more delicate, heat-sensitive nutrients, particularly vitamins A and C. While a significant amount of these vitamins may be lost, dried dill retains its antioxidant properties, which are more resilient. The concentration also means that dried dill contains a more concentrated amount of minerals by weight.
| Feature | Fresh Dill | Dried Dill |
|---|---|---|
| Flavor Profile | Bright, grassy, and delicate | Milder but more concentrated and earthy |
| Best Uses | Garnish, salads, fresh sauces (e.g., yogurt dip) | Dishes that are cooked for a short time or added at the end |
| Nutrient Levels | Higher levels of vitamins A and C, but less concentrated by weight | Lower levels of some vitamins, but minerals are more concentrated by weight |
| Shelf Life | Short, typically 1-2 weeks when refrigerated | Long, up to 6-12 months when stored properly |
Health Benefits Beyond the Low Calorie Count
Dill is more than just a low-calorie seasoning; it also offers a variety of potential health benefits, thanks to its content of flavonoids, antioxidants, and other compounds. Some of these health-promoting properties include:
- Digestive Support: The natural oils in dill can help stimulate digestive enzymes, potentially alleviating issues like bloating and indigestion.
- Rich in Antioxidants: Dill contains flavonoids and other antioxidants that help protect the body's cells from damage caused by free radicals.
- Heart Health: Some research suggests that dill may help manage cholesterol levels, which can contribute to better cardiovascular health.
- Bone Health: With a notable amount of calcium, even a small amount of dill contributes to maintaining strong bones and teeth.
- Immune System Boost: Dill contains Vitamin C, an antioxidant that helps support the immune system.
- Anti-inflammatory Effects: Compounds in dill possess anti-inflammatory properties that can help reduce swelling and pain.
Culinary Uses for Dried Dill
Dried dill is a versatile herb with a wide range of culinary applications. Its concentrated flavor makes it ideal for dishes where moisture is not a factor or where the dill can be added near the end of cooking to preserve its flavor. Here are some popular uses:
- Dips and Dressings: Mix dried dill into sour cream, yogurt, or mayonnaise to create a quick and flavorful dip for vegetables or a creamy dressing for salads.
- Soups and Stews: Add dried dill to warm soups, such as potato or chicken, to impart a savory, herbaceous note.
- Seafood Seasoning: Pair with lemon and butter for a classic seasoning on baked or grilled fish, especially salmon and cod.
- Potato Dishes: Sprinkle generously on roasted potatoes, potato salad, or mashed potatoes for a burst of flavor.
- Pickling: Use dried dill in pickling brine for cucumbers, beets, or other vegetables to achieve that classic dill pickle taste.
- Cream Cheese and Cheese Spreads: Stir into cream cheese or cottage cheese for a savory, herbed spread for bagels or crackers.
How to Properly Store Dried Dill
To preserve its minimal calories and maximum flavor, proper storage is key. Dried dill should be kept in an airtight container, such as a sealed glass jar, and stored in a cool, dark place away from direct sunlight and heat. Exposure to light and air can cause the herb to lose its potency over time. With proper storage, dried dill can last for up to 6-12 months, though its flavor may fade slightly over time. For the best flavor, it's a good practice to use it within six months of opening.
Conclusion
In summary, the number of calories in 1 tsp of dried dill is remarkably low, typically between 2.5 and 3 calories. This makes it an excellent, low-impact seasoning for virtually any diet plan. Furthermore, dried dill offers a variety of potential health benefits, including antioxidant and anti-inflammatory properties, making it a healthy and flavorful addition to your culinary repertoire. Whether used in dips, on fish, or in pickling, dried dill adds a significant flavor punch for a minimal caloric cost.
For more detailed nutritional information, the University of Rochester Medical Center provides a comprehensive nutrition facts breakdown.
