Herbs & Spices

Rosemary

Health
ScoreA+

Rosemary is a Mediterranean herb rich in polyphenolic compounds and essential oils, delivering concentrated levels of iron, calcium, and antioxidants with minimal calories.

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Why Rosemary scores 94

Nutrient density30

Protein quality7

Fiber content10

Healthy fats4

Bioactive compounds14

Glycemic impact10

Top nutrients

% Daily Value per a pinch (2 g)

Vitamin B6 0.9%Manganese 0.8%Iron 0.7%Copper 0.7%Folate 0.5%

Nutrition

per_100g

131

Calories

3.3g

Protein

20.7g

Carbs

5.9g

Fat

14.1g

Fiber

Health benefits

Enhanced cognitive function and neuroprotection

moderate evidence

Carnosic acid and carnosol cross the blood-brain barrier and neutralize free radicals in neural tissue, while rosmarinic acid reduces neuroinflammation through modulation of microglia activation

Improved antioxidant and anti-inflammatory status

strong evidence

High polyphenol content (particularly rosmarinic and carnosic acids) neutralizes reactive oxygen species and inhibits pro-inflammatory signaling pathways including NF-κB

Enhanced blood flow and vascular function

moderate evidence

Rosmarinic acid and other phenolics improve endothelial function through nitric oxide bioavailability and reduce platelet aggregation

Support for bone mineral density

emerging evidence

High calcium (317mg/100g) and magnesium content support bone matrix formation, while polyphenols may enhance osteoblast activity and reduce bone resorption

Mitochondrial protection and energy metabolism

emerging evidence

Carnosol protects mitochondrial membrane integrity and supports ATP synthesis by reducing oxidative stress in the electron transport chain

Pairs well with

·Pair with extra-virgin olive oil in dressings or drizzles because both contain complementary polyphenols that enhance antioxidant bioavailability and support cardiovascular health
·Combine with fatty fish (salmon, sardines) because fat-soluble rosemary polyphenols enhance absorption while omega-3s amplify anti-inflammatory effects
·Use with iron-rich legumes (lentils, chickpeas) because rosemary's vitamin C content (21.8mg/100g) enhances non-heme iron absorption from plant sources
·Pair with turmeric and black pepper in warm beverages because curcumin and rosmarinic acid work synergistically to reduce systemic inflammation through complementary pathways

Practical tips

·Best timing: Rosemary's polyphenols and micronutrients support health throughout the day. Morning consumption may enhance cognitive function, while evening use supports antioxidant status and relaxation (due to calmative essential oils). As a culinary herb, integration across meals optimizes consistent phytochemical intake.
·Fresh rosemary retains 40% more bioactive polyphenols than dried; store fresh sprigs in a damp paper towel in the refrigerator for up to 2 weeks to maximize phytochemical content
·Steep 1-2 teaspoons of dried rosemary in hot water for 5-10 minutes to create a polyphenol-rich herbal infusion; consume 1-2 cups daily for consistent antioxidant intake
·Add rosemary at the end of cooking or as a garnish when possible, as prolonged heat above 160°C degrades heat-sensitive bioactive compounds like rosmarinic acid
·Combine dried rosemary with other Mediterranean herbs (oregano, thyme) in a 2:1:1 ratio to create a synergistic seasoning blend that maximizes polyphenolic diversity