Herbs & Spices
Marjoram (Dried)
97Health
Score
A+Score
Dried marjoram is a sweet, mild relative of oregano, extraordinarily rich in iron, vitamin K, calcium, and antioxidant polyphenols.
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Why Marjoram (Dried) scores 97
Nutrient density35
Protein quality10
Fiber content10
Healthy fats9
Bioactive compounds14
Glycemic impact10
Top nutrients
Vitamin K518.1Iron459.5Manganese236.2Calcium153.1Copper125.9
Nutrition
per_100g
271
Calories
12.7g
Protein
60.6g
Carbs
7g
Fat
40.3g
Fiber
Health benefits
Supports red blood cell formation and oxygen transport
moderate evidenceMarjoram is among the richest plant sources of iron, supplying the mineral essential for hemoglobin synthesis and cellular respiration
Promotes bone strength and calcium utilization
strong evidenceHigh vitamin K, calcium, and manganese support osteocalcin activation and bone matrix mineralization
Provides antioxidant and anti-inflammatory effects
moderate evidenceRosmarinic acid, terpinen-4-ol, and flavonoids scavenge free radicals and modulate inflammatory cytokine production
Soothes digestion and eases spasms
limited evidenceVolatile oils exert carminative and antispasmodic actions, traditionally used to relieve bloating and indigestion
Pairs well with
- ·Pair with fatty meats and poultry because marjoram's fat-soluble terpenes infuse the dish and its iron complements heme-rich foods
- ·Combine with citrus or tomato because vitamin C enhances absorption of marjoram's non-heme iron
- ·Use with thyme and rosemary in herb blends where their phenolics layer for deeper antioxidant flavor
Practical tips
- ·Best timing: anytime
- ·Add marjoram near the end of cooking to preserve its sweet, delicate aroma which is more heat-sensitive than oregano's
- ·Rub dried marjoram between your palms before sprinkling to awaken the volatile oils
- ·Keep sealed away from light; the sweet aroma dissipates faster than sturdier dried herbs
