Herbs & Spices
Italian Seasoning
97Health
Score
A+Score
Italian seasoning is a dried-herb blend of oregano, basil, thyme, rosemary, and marjoram, exceptionally rich in calcium, vitamin K, and iron and dense in carvacrol, thymol, and rosmarinic acid.
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Why Italian Seasoning scores 97
Nutrient density35
Protein quality9
Fiber content10
Healthy fats6
Bioactive compounds14
Glycemic impact10
Top nutrients
Vitamin K1250Manganese347.8Iron222.2Calcium130.8Copper111.1
Nutrition
per_100g
300
Calories
11g
Protein
60g
Carbs
8g
Fat
40g
Fiber
Health benefits
Delivers exceptional per-gram antioxidant capacity
moderate evidenceCarvacrol, thymol, rosmarinic acid, and carnosic acid scavenge free radicals and inhibit lipid peroxidation, placing dried herbs at the top of ORAC rankings
Supports bone health and vascular calcification prevention
moderate evidenceHigh vitamin K activates osteocalcin and matrix Gla protein, directing calcium to bone while preventing pathological arterial calcification
Reduces inflammatory signaling
moderate evidenceRosmarinic acid and the herb phenolics inhibit NF-κB and pro-inflammatory cytokine expression
Pairs well with
- ·Pair with olive oil because the herb polyphenols and carnosic acid are fat-soluble
- ·Combine with tomatoes where the herbs' volatile oils complement lycopene
- ·Add to roasted vegetables and lean proteins to layer in antioxidant herbs without calories
Practical tips
- ·Best timing: anytime
- ·Crush dried herbs between your fingers before adding to release their volatile oils
- ·Add early enough to rehydrate in sauces but bloom in oil for raw dressings
- ·Store airtight away from light; dried herbs lose potency within a year
