Herbs & Spices
Bay Leaf (Dried)
97Health
Score
A+Score
Dried bay leaf is an aromatic culinary leaf rich in iron, calcium, manganese, and vitamin A, carrying cineole and other terpenes used to flavor slow-cooked dishes.
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Why Bay Leaf (Dried) scores 97
Nutrient density35
Protein quality8
Fiber content10
Healthy fats7
Bioactive compounds14
Glycemic impact10
Top nutrients
Manganese355.1Iron238.9Vitamin B6102.4Calcium64.2Vitamin C51.7
Nutrition
per_100g
313
Calories
7.6g
Protein
75g
Carbs
8.4g
Fat
26.3g
Fiber
Health benefits
May support healthy blood glucose and lipid levels
limited evidencePolyphenols in bay leaf have been shown in small trials to improve insulin function and lower fasting glucose and cholesterol in people with type 2 diabetes
Provides antioxidant and anti-inflammatory effects
moderate evidenceCineole, eugenol, and parthenolide-type compounds scavenge free radicals and inhibit inflammatory enzymes
Aids digestion and reduces bloating
limited evidenceVolatile aromatic oils stimulate digestive secretions and exert carminative effects when infused into food
Contributes manganese and iron as enzyme cofactors
limited evidenceExceptional manganese supports antioxidant SOD and metabolic enzymes, while iron contributes to oxygen transport when leaves are consumed in ground form
Pairs well with
- ·Add to soups, stocks, and braises because bay's flavor compounds extract slowly into liquid over long cooking
- ·Pair with tomato-based sauces and stews where its herbal backbone balances acidity and richness
- ·Combine with thyme, peppercorn, and parsley in a classic bouquet garni for layered aromatic depth
Practical tips
- ·Best timing: anytime
- ·Add bay leaves whole at the start of long-cooked dishes and always remove before serving, as the stiff leaf is a choking hazard and unpleasant to eat
- ·Crack or score the leaf slightly to speed extraction of its volatile oils
- ·Store dried bay leaves whole in an airtight container; whole leaves retain aroma far longer than ground bay
