Calories in Oregano: Nutritional facts for Oregano Types

One hundred grams (3.5 oz) of dried oregano contains 265 calories. One hundred grams (3.5 oz) of fresh oregano contains 65 calories.

One kilogram (1,000 g or 35.3 oz) of dried oregano contains 2,650 calories. One kilogram (1,000 g or 35.3 oz) of fresh oregano contains 650 calories.

One single sprig of fresh oregano weighing 1 g contains less than 1 calorie. A standard 0.5 oz (14 g) retail packet of fresh oregano contains 10 calories. A 1 oz (28 g) bottle of McCormick Dried Oregano Leaves contains 75 calories.

Oregano provides some health benefits like fighting bacterial infections and reducing oxidative stress due to its high concentration of carvacrol and thymol. This herb, frequently called "wild marjoram," "mountain joy," or "origanum," is a staple in Mediterranean and Mexican traditional medicine. A list of the health benefits of oregano is shown below.

• Possesses Strong Antibacterial Properties: The compound carvacrol has been shown to inhibit the growth of bacteria such as Staphylococcus aureus. A study by Nostro et al. (2001), "Extraction methods and bioautography for evaluation of medicinal plant antimicrobial activity," found that oregano oil effectively reduced bacterial colonies.
• Provides Potent Antioxidant Protection: Oregano contains rosmarinic acid and thymol, which help neutralize free radicals. Research by Dragland et al. (2003), "Several culinary and medicinal herbs are important sources of antioxidants," demonstrated that oregano has 42 times more antioxidant activity than apples.
• Reduces Inflammation: Beta-caryophyllene, a compound in oregano, helps reduce inflammation in the body. A study by Cho et al. (2012), "Beta-caryophyllene, a CB2 receptor agonist produces multiple behavioral changes relevant to anxiety and depression in mice," noted its anti-inflammatory effects.
• Supports Digestive Health: The dietary fiber and essential oils in oregano promote healthy digestion and may kill gut parasites.
• Enhances Immune Function: A 100 g (3.5 oz) serving of dried oregano provides significant amounts of Vitamin E and Iron, which support immune defense.
• May Have Anti-Cancer Properties: Some test-tube studies suggest that carvacrol may inhibit the growth of cancer cells.
• Supports Bone Health: The exceptionally high calcium content (1,597 mg per 100 g dried) supports skeletal strength.
• Fights Viral Infections: Carvacrol has been shown to inactivate certain viruses, including norovirus, in laboratory settings.

Oregano has been known to cause some unwanted effects like allergic reactions and digestive upset due to its potency as an essential oil or concentrated supplement. A list of the downsides of oregano is shown below.

• Potential for Allergic Reaction: Individuals with allergies to plants in the Lamiaceae family (mint, sage, basil) may experience skin rashes or respiratory issues.
• Interference with Iron Absorption: While rich in iron, excessive consumption of herbal teas can inhibit the absorption of non-heme iron from other foods.
• Digestive Discomfort: High doses of oregano oil can cause nausea, vomiting, or gastric irritation.
• Risk of Bleeding: Oregano may increase the risk of bleeding in people with bleeding disorders or those taking blood-thinning medication.
• Lowers Blood Sugar: While beneficial for some, it can cause hypoglycemia in individuals on diabetes medication if not monitored.

Yes, oregano is good for you because it delivers 518% of the DV for Vitamin K and powerful antimicrobial compounds in every 100 g (3.5 oz) of dried herb. Healthy individuals should consume 1 g (1 tsp) to 5 g (1 tbsp) of dried or fresh oregano daily to gain antioxidant and immune benefits without adverse effects. The major benefits include the reduction of oxidative stress and the support of bone density through high calcium levels. It is an ideal flavor enhancer that reduces the need for salt in cooking.

The calories in oregano change based on the moisture content and the concentration of the plant material. Dried Mediterranean oregano contains 265 calories per 100 g (3.5 oz) because the removal of water concentrates the carbohydrates and oils. Fresh oregano contains only 65 calories per 100 g (3.5 oz) due to its high water content. Mexican oregano, although a different botanical species, shares a similar caloric profile of approximately 265 calories per 100 g (3.5 oz) in its dried form. Oregano oil is the most calorie-dense form per gram, providing roughly 9 calories per gram as it is a concentrated fat source.

Oregano is rarely used in mainstream desserts due to its savory and pungent profile, but it occasionally appears in artisanal or fusion sweets where herbal notes are desired. It is sometimes paired with lemon, chocolate, or honey in specialized bakeries, though it is not a standard ingredient in global chain restaurant desserts.

The origin of oregano (Origanum vulgare) is the Mediterranean region of Europe and Asia. It has been cultivated for thousands of years, with ancient Greeks believing it was created by the goddess Aphrodite as a symbol of joy. The word "oregano" comes from the Greek words oros (mountain) and ganos (joy), meaning "joy of the mountains."

While it was a staple in European cooking for centuries, oregano did not become popular in the United States until after World War II, when returning soldiers brought back a taste for the "pizza herb" they had encountered in Italy. This sparked a surge in demand, transforming it from a niche medicinal plant into a household staple. Today, Turkey is one of the world's largest exporters of high-quality dried oregano, supplying the global food industry with this essential aromatic herb.