Herbs & Spices

Sage (Dried)

96Health
Score

A+

Dried sage is a deeply aromatic herb with one of the highest vitamin K contents of any food, plus carnosic acid and rosmarinic acid with neuroprotective and antioxidant activity.

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Why Sage (Dried) scores 96

Nutrient density35

Protein quality9

Fiber content10

Healthy fats4

Bioactive compounds14

Glycemic impact10

Top nutrients

Vitamin K1428.8Vitamin B6158.2Iron156.2Manganese136.2Calcium127.1

Nutrition

per_100g

315

Calories

10.6g

Protein

60.7g

Carbs

12.8g

Fat

40.3g

Fiber

Health benefits

Supports memory and cognitive function

moderate evidence

Carnosic acid, rosmarinic acid, and other constituents inhibit acetylcholinesterase, raising synaptic acetylcholine, with clinical trials showing improved attention and recall

Delivers exceptional vitamin K for bone and vascular health

strong evidence

Very high vitamin K activates osteocalcin and matrix Gla protein, supporting bone mineralization and inhibiting arterial calcification

Provides strong antioxidant and anti-inflammatory protection

moderate evidence

Carnosol and carnosic acid are potent lipid-soluble antioxidants that scavenge free radicals and suppress NF-κB-driven inflammation

Helps regulate excess perspiration

limited evidence

Sage's volatile oils have a traditional and trial-supported antihidrotic effect, reducing hot flashes and night sweats

Pairs well with

·Pair with butter or olive oil because sage's carnosic acid and carnosol are lipid-soluble and bloom in warm fat
·Combine with fatty meats like pork and poultry where its phenolics also retard fat oxidation and rancidity
·Use with winter squash and beans because its warm aroma balances earthy, starchy foods

Practical tips

·Best timing: anytime
·Fry whole dried or fresh sage leaves briefly in butter to create crisp, aromatic garnishes and infused fat
·Use sparingly—sage's camphor and thujone make it potent and easy to overpower a dish
·Store dried sage whole-leaf rather than rubbed when possible to better preserve its volatile oils

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