Herbs & Spices

Marjoram (Dried)

Health
ScoreA+

Dried marjoram is a sweet, mild relative of oregano, extraordinarily rich in iron, vitamin K, calcium, and antioxidant polyphenols.

Why Marjoram (Dried) scores 95

Nutrient density31

Protein quality10

Fiber content10

Healthy fats8

Bioactive compounds14

Glycemic impact10

Top nutrients

% Daily Value per a pinch (2 g)

Vitamin K 10%Iron 9.2%Manganese 4.7%Calcium 3.1%Copper 2.5%

per_100g

271

Calories

12.7g

Protein

60.6g

Carbs

Fat

40.3g

Fiber

moderate evidence

Marjoram is among the richest plant sources of iron, supplying the mineral essential for hemoglobin synthesis and cellular respiration

strong evidence

High vitamin K, calcium, and manganese support osteocalcin activation and bone matrix mineralization

moderate evidence

Rosmarinic acid, terpinen-4-ol, and flavonoids scavenge free radicals and modulate inflammatory cytokine production

limited evidence

Volatile oils exert carminative and antispasmodic actions, traditionally used to relieve bloating and indigestion

·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

·Best timing: Marjoram's nutrients and bioactives have no time-of-day dependency and suit consistent culinary use.
·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