Is Basil High in Calories? The Surprising Truth

November 23, 2025 •

4 min read

With only about 23 calories per 100 grams, fresh basil is remarkably low in calories. This aromatic herb, a staple in many cuisines, adds significant flavor without contributing to a high-calorie count, making it an excellent choice for health-conscious individuals and those managing their weight.

Quick Summary

Fresh basil is very low in calories, with a typical serving adding negligible energy to a meal. It provides flavor and nutrients without raising the overall calorie count, making it suitable for weight management.

Key Points

Extremely Low in Calories: Fresh basil contains only about 23 calories per 100 grams, with a typical serving of a few leaves contributing virtually zero calories.
Rich in Nutrients: Despite its low calorie count, basil is packed with essential nutrients like Vitamin K, Vitamin A, calcium, and iron.
Loaded with Antioxidants: The herb is a source of powerful antioxidants that help combat cellular damage and inflammation.
Versatile for Weight Management: Its strong flavor allows you to enhance meals without resorting to high-calorie fats or sauces, aiding in appetite control.
Fresh vs. Dried: While dried basil is more calorie-dense by weight due to the lack of water, a standard portion is so small that its caloric impact is still minimal.
Beneficial for Digestion: Basil has been used to promote healthy digestion and can help reduce bloating and indigestion.

Understanding Basil's Calorie Content

Many people are surprised to learn just how low in calories basil truly is. Given its potent flavor, one might assume it comes with a heavier nutritional profile, but the opposite is true. For fresh basil, the calorie count is incredibly low, averaging just 23 kcal per 100 grams. Since a typical serving of chopped basil in a recipe is only a tablespoon or two, the calorie contribution is virtually non-existent. For example, two tablespoons of fresh chopped basil contain only about 1 calorie.

Dried basil is more calorie-dense by weight because the water has been removed, but because much less is used, its caloric impact remains minimal. For instance, dried basil can have around 233 calories per 100 grams, but a single teaspoon, a more realistic serving size, contributes just a few calories. This makes both fresh and dried versions perfectly suited for low-calorie meal plans.

Fresh Basil vs. Dried Basil: A Nutritional Comparison

There is a notable difference in the nutritional concentration between fresh and dried basil. The dehydration process condenses the nutrients, which is why dried basil has a higher density of vitamins and minerals per gram, along with more calories. However, portion size is key. While dried basil packs more flavor and nutrients into a smaller volume, fresh basil is known for its delicate aroma and higher water content. The decision of which to use depends on the recipe and desired outcome, but neither will jeopardize a low-calorie diet.

The Nutritional Powerhouse Behind the Low-Calorie Profile

Beyond its minimal calories, basil is a rich source of essential nutrients that support overall health.

Vitamin K: Crucial for blood clotting and bone health, with 100 grams of fresh basil providing a significant portion of the recommended daily intake.
Vitamin A: Important for vision and immune function, basil provides a healthy dose of this fat-soluble vitamin.
Antioxidants: Basil is packed with powerful antioxidants, including flavonoids and polyphenols, which help combat oxidative stress in the body.
Minerals: A good source of iron, calcium, and manganese, all of which are vital for various bodily functions.
Anti-inflammatory properties: The herb contains essential oils that have been shown to have anti-inflammatory effects.

Basil vs. Other Common Herbs: A Table Comparison

To put basil's low-calorie status into perspective, here is a comparison with other popular fresh herbs, based on a 100-gram serving size.


Herb	Calories (per 100g)	Key Benefits	Best Use For Weight Management
Basil (Fresh)	23 kcal	Rich in Vitamin K, antioxidants, anti-inflammatory properties.	Adds intense flavor to salads and sauces without adding calories.
Parsley	36 kcal	Excellent source of Vitamin C, K, and A.	Garnishing dishes and adding fresh, peppery flavor.
Cilantro	23 kcal	High in antioxidants and may help with heavy metal chelation.	In salsa, tacos, and as a flavor booster for soups.
Mint	70 kcal	Known for aiding digestion and soothing stomachs.	Adds a refreshing taste to beverages and desserts.
Rosemary	131 kcal	Contains powerful antioxidants and has anti-inflammatory compounds.	Infusing oil or seasoning meats and vegetables.

Incorporating Basil into a Low-Calorie Diet

Adding basil to your meals is a simple way to boost flavor and nutritional value without impacting your waistline. It is a fantastic alternative to high-calorie seasonings, sauces, and dressings. Here are a few ways to incorporate more basil into your cooking:

Fresh on Salads: Tear or chop fresh basil leaves and mix them into a fresh salad. The vibrant flavor can replace the need for heavy dressings.
Homemade Pesto (with modifications): Traditional pesto is high in calories due to nuts and oil. A lighter version can be made by reducing the amount of oil and cheese and using extra basil and a splash of lemon juice.
Garnish for Soups and Dishes: A sprinkle of fresh basil on top of a tomato soup or a pasta dish adds a fresh, aromatic finish that feels indulgent but isn't.
Basil-infused Water: For a hydrating and refreshing beverage, add a few leaves to a pitcher of water with some cucumber and lemon slices. It's a flavorful alternative to sugary drinks.
Flavoring Main Courses: Use basil in marinades for lean protein sources like chicken or fish. Its bold flavor ensures your meal is satisfying and delicious.

Conclusion

The idea that basil is high in calories is a common misconception, likely because of its strong flavor profile. The truth is that fresh basil is one of the most low-calorie ingredients available, with a negligible impact on a meal's total energy count. Its wealth of vitamins, minerals, and antioxidants makes it a nutrient-dense powerhouse. By understanding basil's true nutritional nature, you can confidently use this herb to enhance the flavor of your food while keeping your diet healthy and light.

For more detailed nutritional information on basil and other herbs, the USDA FoodData Central database is an excellent authoritative resource.

Frequently Asked Questions

Yes, per gram, dried basil has a higher concentration of calories because the water content has been removed. However, a typical serving of dried basil is much smaller than fresh, making its overall calorie contribution equally negligible in a dish.

While basil itself is not a weight loss cure, its low-calorie, high-flavor profile can support weight management. Using basil to season food instead of high-calorie sauces and oils is an effective strategy for reducing overall caloric intake.

A tablespoon of fresh, chopped basil contains only about 1 calorie, making it an excellent, low-energy option for adding flavor to your meals.

Yes, basil is a very good source of several vitamins, particularly Vitamin K, which is essential for blood clotting and bone health, and Vitamin A, which supports vision and immune function.

No, there are no hidden calories in basil itself. The concern for calories usually comes from the high-fat ingredients it is often paired with, such as oils and nuts in pesto sauce.

Cooking basil does not increase its calorie count. However, the ingredients you cook it with, such as oil for sauteing, will add calories. The basil itself will remain very low in energy.

Yes, studies have shown that basil contains essential oils with anti-inflammatory properties, which can help reduce inflammation in the body.