Calories in rosemary and its health benefits

Rosemary is an evergreen aromatic herb known for its strong scent and distinct taste. It's a key ingredient in many pasta sauces, pizzas, and seasoning blends. You can use it fresh or dried.

Used for thousands of years in cooking and traditional medicine, it adds a unique flavor to dishes and is rich in beneficial plant compounds. Rosemary is also popular in alternative medicine for boosting memory, aiding digestion, and easing joint inflammation.

In this article, we'll cover the calories in rosemary, its health benefits, and how to use it in various recipes.

Calories in rosemary

Here are the calories and full nutrition facts for 100 grams of fresh rosemary:-

• Carbohydrates

A 100 gram serving of fresh rosemary provides about 21 grams of carbohydratesabout 14 grams of which are Fiber, and it doesn't provide any amounts of sugar.

• Fat

A 100 gram serving of fresh rosemary provides about 6 grams of fat. About half of it is saturated fat, which are the unhealthy fats, and the rest are mono and polyunsaturated fats unsaturated, which are the healthy fats. Rosemary does not provide any amounts of cholesterol.

• protein

A 100 gram serving of fresh rosemary provides about 3.3 grams of protein.

• vitamins and minerals

Rosemary provides many important vitamins and minerals including calcium, andiron, andpotassium, Vitamin A, andVitamin C.

• calories

A 100 gram serving of fresh rosemary provides about 131 calories. These come as 56% carbs, 35% fats, and 9% protein. Of course, you don’t use the full amount in cooking, so rosemary doesn’t add noticeable calories.

Health benefits of rosemary

Rosemary has been used since ancient times in traditional medicine to treat or improve some medical conditions like hair loss, arthritis, kidney damage, and mental stress.

Here are some scientifically proven health benefits of rosemary:-

1. Increases hair density

Early research shows that using rosemary oil on the scalp might be as effective as minoxidil in increasing hair count and density in people with genetic male pattern baldness. Also, other studies found that people who massaged their scalp with essential oils like rosemary, lavender, and cedarwood saw better hair density after seven months.

2. Relieves arthritis inflammation

Studies show oils with rosemary have been used to ease muscle and joint pain related toarthritis, and also to improve blood circulation. Some other research suggests that taking products with rosemary, ginger, and oleanoic acid may reduce arthritis-related pain.

3. Boosting kidney health in diabetic patients

Research shows that products containing rosemary, acacia, and licorice might help reduce protein in urine when taken with standard diabetes medicine. Protein in urine is a sign of kidney disease in diabetics.

4. Improving mental health

Early research suggests rosemary doesn't improve focus or mental energy in adults with low energy levels. But results vary, some studies show it can reduce test anxiety and ease panic attacks.

5. Reducing gum bleeding

Early research finds that herbal mouthwash with rosemary and other ingredients helps lessen gum bleeding and swelling in people with gum disease when used twice daily after meals for two weeks.

6. Other common uses

Other common uses of rosemary can include treatment for:-

• Cough.

• Eczema.

• Gas.

• Gout..

• Headache..

• High blood pressure..

• Increased menstruation flow.

• Indigestion..

• Liver and gallbladder issues.

Food allergy to rosemary

Using moderate amounts to season food is probably safe for most people. It might also be safe medically in proper doses for a short time.

Still, there are reports of allergic reactions to high doses of rosemary. Symptoms can include vomiting, cramps, coma, and in severe cases, fluid buildup in the lungs.

Storing rosemary and food safety

You can easily find fresh rosemary in the fresh produce section in most stores. It tastes pretty good and stays fresh longer than most herbs in the fridge. That’s why many cooks prefer fresh over dried rosemary.

Like all dried herbs and spices, dried rosemary should be stored in a tightly sealed jar in a cool, dry, dark place. If stored right, it can last about three to four years.

How to use rosemary in recipes

Rosemary is often used in Italian cooking. It's common in pizza recipes and often mixed with other herbs in spice blends for various sauces, especially pasta sauces.

Rosemary goes well with grilled meats, tomato-based dishes, and vegetable dishes.

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