What vitamins does oregano contain for optimal health?

January 6, 2026 •

4 min read

Did you know that just one teaspoon of dried oregano is a notable source of Vitamin K, a key nutrient for blood clotting and bone health? This unassuming Mediterranean herb is packed with a surprising array of vitamins, minerals, and antioxidants that contribute to its well-documented health-promoting properties.

Quick Summary

Oregano is a potent herb rich in several essential vitamins, most notably vitamin K, along with vitamins A, C, and E, and various B-vitamins like folate. It also contains powerful antioxidants such as carvacrol and thymol, further boosting its nutritional value.

Key Points

Vitamin K Powerhouse: Dried oregano is an excellent source of vitamin K, which is essential for blood clotting and bone health.
Rich in Antioxidants: Oregano contains powerful antioxidants like carvacrol and thymol that combat free radicals and reduce oxidative stress.
Good Source of Vitamin A: It provides a healthy dose of vitamin A, which supports immune function and vision.
Supports Immune Health: The combination of vitamins A, C, and E helps to bolster the immune system.
More Concentrated When Dried: Dried oregano has a higher concentration of vitamins and minerals by weight compared to fresh oregano.
Provides B-Vitamins: The herb offers smaller amounts of B-vitamins like folate (B9) and B6, crucial for metabolism.
Mineral-Rich: In addition to vitamins, oregano is packed with essential minerals like iron and manganese.

A Closer Look at the Primary Vitamins in Oregano

Oregano's nutritional profile is impressive for such a small herb, especially when dried. The drying process concentrates many nutrients, making it a powerful addition to your diet even in small amounts. The primary vitamins found in oregano include:

Vitamin K: Oregano is an excellent source of vitamin K, which is essential for proper blood clotting and plays a crucial role in maintaining strong, healthy bones.
Vitamin A (and Beta-Carotene): The herb contains vitamin A, a fat-soluble vitamin important for vision, immune function, and cell growth. It also provides beta-carotene, a precursor that the body can convert into vitamin A.
Vitamin E: As a powerful antioxidant, vitamin E helps protect cells from damage caused by free radicals. It also supports immune function and maintains healthy skin and eyes.
Vitamin C: Though present in smaller amounts, vitamin C in oregano acts as another antioxidant, protects cells, and is vital for wound healing and healthy skin, bones, and blood vessels.

The B-Vitamin Complex in Oregano

While not the most concentrated source, oregano does offer trace amounts of B-vitamins, which are crucial for energy metabolism and cell function.

Folate (Vitamin B9): Oregano contains folate, an important B-vitamin for cell growth and the formation of red blood cells.
Other B-Vitamins: Smaller amounts of other B-vitamins like Vitamin B6, Thiamin (B1), Riboflavin (B2), and Niacin (B3) can also be found in oregano.

Beyond Vitamins: Other Key Nutrients and Antioxidants

Oregano's health benefits extend beyond its vitamin content due to its powerful plant compounds and minerals.

Potent Antioxidants: Carvacrol and thymol are two key phenolic antioxidants found in oregano. These compounds help protect against oxidative stress, which is linked to various chronic diseases. In fact, studies suggest dried oregano has antioxidant power greater than some fruits.
Essential Minerals: Oregano is a good source of several important minerals, including calcium, iron, and manganese. These minerals contribute to bone health, oxygen transport, and proper brain and nerve function, respectively.

Fresh vs. Dried Oregano: A Nutritional Comparison

While both fresh and dried oregano are beneficial, the drying process removes water and concentrates the nutrients by weight. For nutritional purposes, this means a smaller amount of dried oregano can offer a more potent dose of vitamins and minerals. The USDA provides detailed nutritional information for dried oregano.


Nutrient (per 100g)	Fresh Oregano	Dried Oregano
Vitamin K	High	Very High (1865µg)
Vitamin A	Moderate	Moderate (255µg)
Vitamin C	Present	Lower (6.9mg)
Iron	Moderate	Very High (37mg)
Manganese	Present	Very High (5mg)

Note: Nutritional values can vary based on growing conditions and specific varieties of oregano.

Conclusion

Oregano is much more than just a culinary spice; it is a nutrient-dense herb rich in several essential vitamins and minerals. Its notable concentrations of vitamins K, A, and E, along with potent antioxidants like carvacrol and thymol, contribute significantly to its health-promoting properties. Whether used fresh or dried, a small addition of oregano to your meals can provide a surprising nutritional boost. To learn more about the nutritional content of spices, consider exploring the USDA's FoodData Central at https://fdc.nal.usda.gov/.

The Health Impact of Oregano's Vitamins

The vitamins present in oregano play a synergistic role with its potent antioxidant and antimicrobial compounds to support overall wellness. This herb contributes to maintaining healthy bodily functions, from boosting the immune system to supporting bone density and protecting cells from oxidative damage. Incorporating oregano into your diet is a simple way to access these valuable nutrients and enjoy the flavor and health benefits this herb has to offer.

How to Incorporate More Oregano into Your Diet

Adding oregano to your meals is simple and versatile. Here are some ideas:

Sprinkle dried oregano over pizzas, pasta sauces, and roasted vegetables.
Chop fresh oregano and add it to salads, dressings, or marinades.
Infuse olive oil with fresh oregano to create a flavorful finishing oil.
Mix dried oregano into meat rubs for chicken, beef, or lamb.
Use oregano in homemade bread or focaccia recipes for an aromatic flavor.

Enjoying oregano in its various forms can help you reap the nutritional rewards of its robust vitamin profile.

What vitamins does oregano contain and why it matters

Understanding the vitamin profile of oregano helps appreciate its value beyond its flavor. High vitamin K levels support crucial functions like bone mineralization, while vitamins A, C, and E act as important antioxidants that combat cellular damage. The presence of B-vitamins further aids in metabolism. By understanding what vitamins does oregano contain, consumers can make more informed choices about adding this flavorful and nutritious herb to their meals for a significant health boost.

Frequently Asked Questions

Yes, both fresh and dried oregano contain similar vitamins. However, because the drying process removes water, the nutrients in dried oregano are more concentrated by weight, meaning a smaller amount contains a higher dose of vitamins and minerals.

While oregano does contain vitamin C, it is not considered a primary source compared to fruits like oranges. Its main vitamin strengths lie in vitamin K and its antioxidant compounds.

The most abundant vitamin in oregano is Vitamin K, which is present in very high concentrations, especially in its dried form.

The vitamins in oregano, particularly K, A, C, and E, support various bodily functions, including promoting healthy blood clotting, boosting the immune system, protecting cells from damage, and contributing to overall bone and eye health.

To maximize the vitamin benefits, incorporate oregano regularly into your diet, using both fresh and dried forms. Using it in a variety of dishes, from sauces to salads, can help you reap its full nutritional potential.

Yes, oregano contains potent antioxidants like carvacrol and thymol that have been shown to have anti-inflammatory properties, helping to combat inflammation within the body.

While some vitamins, particularly vitamin C, are sensitive to heat and may be reduced during cooking, many of oregano's vitamins and antioxidant compounds, like carvacrol, are more heat-stable. Dried oregano, in particular, retains much of its potency.