Is Oregano High in Calories? The Definitive Answer

November 20, 2025 •

4 min read

According to the USDA, a single teaspoon of dried oregano contains only a negligible 2.7 to 5 calories, depending on if it's leaves or ground. This fact confirms that while some may be concerned, 'is oregano high in calories?' the practical impact on your diet is minimal, offering robust flavor and nutritional benefits without the caloric load.

Quick Summary

Oregano is not high in calories for typical serving sizes, with minimal impact on total intake. It is rich in antioxidants and offers health benefits, providing flavor without significant caloric contribution.

Key Points

Not High in Calories: A typical serving of oregano, fresh or dried, contains a minimal number of calories, with a teaspoon of dried oregano having only about 3-5 calories.
High Nutrient Density (by weight): When measured by weight, dried oregano is nutrient-dense, containing high concentrations of antioxidants, vitamins, and minerals due to the removal of water.
Fresh vs. Dried: While dried oregano is more calorically concentrated by weight, the small quantities used in cooking mean the caloric impact of both fresh and dried varieties is insignificant.
Rich in Antioxidants: Oregano is a potent source of antioxidants like carvacrol and thymol, which help combat free radical damage and reduce inflammation.
Offers Health Benefits: Beyond being a low-calorie flavoring, oregano provides antimicrobial, anti-inflammatory, and potential digestive benefits.
Flavor Without Calories: Use oregano as a low-calorie alternative to high-fat sauces or flavorings to enhance the taste of meat, salads, and pasta.

Understanding Oregano's Caloric Profile

When assessing whether a food is high in calories, context is everything. While a per-100-gram measurement of dried oregano reveals a high calorie density (around 265 kcal per 100g), this metric is misleading for herbs. No one consumes 100 grams of oregano in a single meal. The true measure of its caloric impact lies in the typical portion size, which is usually a teaspoon or a tablespoon at most. In these amounts, the calories are practically non-existent. A single teaspoon of dried oregano provides approximately 2.7 calories, while a tablespoon contains around 8 to 11 calories. This places oregano firmly in the category of a low-calorie food additive, making it an excellent way to enhance flavor without increasing the energy density of a dish.

Fresh vs. Dried Oregano: A Nutritional Snapshot

The most significant difference in caloric content between fresh and dried oregano is concentration. When oregano is dried, the water is removed, concentrating all the nutrients and, by extension, the calories, into a smaller, lighter package. This is why dried oregano is more calorie-dense by weight than fresh oregano. However, recipes account for this by calling for smaller quantities of the dried version. A common conversion is a 3:1 ratio of fresh to dried, meaning one teaspoon of dried oregano replaces one tablespoon of fresh.

How Drying Affects Calorie Content

Drying simply removes moisture; it does not add or remove the core nutritional components. The resulting concentration is why dried oregano appears to have a higher nutrient and calorie count per gram. For instance, while a teaspoon of dried oregano contains around 3-5 calories, a teaspoon of fresh oregano contains even fewer, closer to 3 calories. Given the minimal calories involved in either form, the choice between fresh and dried oregano is more about flavor profile and availability than caloric concerns.

Fresh vs. Dried Oregano Per Serving Comparison


Nutrient	Dried Oregano (1 tsp)	Fresh Oregano (1 tsp)	Health Contribution
Calories	~3-5 kcal	~3 kcal	Negligible, adds flavor without calories.
Antioxidants	Higher Concentration	Lower Concentration	Both forms offer antioxidant benefits.
Vitamin K	Significant source	Present, but less concentrated	Essential for blood clotting, caution for blood thinner users.
Iron	Significant source	Present, but less concentrated	Essential mineral for red blood cells.

Health Benefits of Oregano Beyond the Calories

While its low-calorie status is a bonus, the real value of oregano lies in its impressive nutritional and health-promoting properties. The herb is packed with beneficial plant compounds, including carvacrol, thymol, and flavonoids.

Antioxidant Power: Oregano is exceptionally rich in antioxidants, which fight free radicals in the body. This protective action helps to reduce oxidative stress, which is linked to chronic diseases like heart disease and cancer.
Antimicrobial Properties: The compounds carvacrol and thymol found in oregano have shown powerful antimicrobial activity in lab studies, potentially helping to fight off bacteria and viruses.
Anti-inflammatory Effects: Oxidative stress can contribute to inflammation throughout the body. Oregano's antioxidant compounds help to curb this inflammation, offering potential benefits for various conditions.
Digestive Support: Used traditionally to aid digestion, oregano may help with symptoms like bloating and gas by stimulating digestive juices and acting as an anti-spasmodic.

Using Oregano in Low-Calorie Cooking

Incorporating oregano into your meals is an easy and delicious way to boost flavor without adding calories. Here are some simple, low-calorie ways to use this versatile herb:

Flavoring Meats: Sprinkle dried oregano as a rub for chicken or red meat before cooking or grilling.
Salad Enhancer: Toss fresh, chopped oregano leaves into your favorite salad for an aromatic, Mediterranean-inspired flavor.
Marinades and Sauces: Add fresh or dried oregano to marinades, salad dressings, and homemade tomato sauces for a depth of flavor.
Pizza and Pasta: Sprinkle oregano over pizza, pasta dishes, and garlic bread for a classic Italian taste.
Herbal Tea: Brew oregano leaves into a calming, caffeine-free herbal tea.

For more detailed information on its potential health impacts, consult authoritative sources like Cleveland Clinic Health Essentials.

Important Considerations for Oregano Consumption

While culinary amounts of oregano are generally safe and beneficial for most people, some considerations are important, especially regarding concentrated forms like oregano oil supplements. High doses can sometimes lead to an upset stomach. Additionally, oregano is a significant source of vitamin K, which plays a role in blood clotting. Individuals on blood-thinning medication, such as warfarin, should consult their doctor before consuming large amounts or taking supplements. Pregnant and breastfeeding women are also advised to avoid consuming high doses. It is crucial to remember that oregano essential oil is not for internal consumption and can be toxic if ingested.

Conclusion

So, is oregano high in calories? The answer is a clear no when used in standard culinary quantities. While calorie-dense by weight in its dried form, the small serving sizes mean it has a negligible impact on your caloric intake. Instead of worrying about calories, focus on the powerful antioxidants, vitamins, and minerals that make oregano a nutritional powerhouse. Incorporating this flavorful herb into your diet is a smart and healthy choice for boosting taste and supporting overall well-being. Whether fresh or dried, oregano provides a simple, low-calorie way to add depth and health benefits to countless dishes.

Frequently Asked Questions

A single teaspoon of dried oregano contains very few calories, typically ranging from 2.7 to 5 calories. For a fresh leaf equivalent, the calorie count is even lower.

Dried oregano is more calorically dense by weight because the water has been removed. However, a typical recipe calls for a smaller amount of dried oregano, making the overall calorie impact negligible for both forms.

While some animal and lab studies have explored potential links between oregano oil compounds and weight management, research in humans is limited. It's best used as a low-calorie flavor enhancer, not a weight-loss supplement.

Yes, oregano is rich in antioxidants like carvacrol and thymol, which have been studied for their potential antimicrobial, anti-inflammatory, and digestive health benefits.

Normal culinary amounts of oregano are safe for most. However, high doses, especially from concentrated oil supplements, should be used with caution and after consulting a doctor, particularly for those on blood thinners due to its vitamin K content.

Oregano is a perfect low-calorie flavor boost. You can sprinkle it on salads, mix it into marinades, use it as a rub for meats, or add it to sauces and vegetables.

One of oregano's primary benefits is its high concentration of antioxidants and antimicrobial compounds, which help protect the body against free radical damage and fight certain pathogens.