Calories and Nutritions in Rosemary

A 100-gram serving of fresh rosemary contains 131 calories. A 100-gram serving of dried rosemary contains 331 calories.

One kilogram (1000 grams) of fresh rosemary contains 1,310 calories. One kilogram of dried rosemary contains 3,310 calories.

The 1 rosemary calories and protein count for a single fresh sprig (2.9 grams) is 4 calories and 0.06g of protein.

The rosemary macros are determined with precision through direct chemical analysis in a laboratory, rather than by estimation. This analysis begins with a standardized sample, typically 100 grams, which serves as the base for all subsequent calculations. To find the protein content, scientists measure the nitrogen in the sample using methods like the Kjeldahl analysis. The total fat is isolated and weighed through a solvent extraction process known as Soxhlet. The carbohydrate value for the macros in a rosemary sample is then calculated by difference, by subtracting the weight of the protein, fat, minerals, and water from the total sample weight. 

Once these gram values are established, the total calorie count is calculated using the Atwater system, which assigns 4 calories per gram for protein and carbohydrates, and 9 calories for each gram of fat. The final reported macros of a rosemary sample are not static, as they can be influenced by several factors, including the specific plant variety, the soil and climate where it was grown, and its preparation, such as whether it is fresh or dried, as drying concentrates all nutrients by removing water.

Rosemary contains compounds like carnosic acid and rosmarinic acid that offer specific health advantages. The potential benefits of consuming rosemary, including the benefits of rosemary tea, are listed here.

• Enhances Cognitive Function: Rosemary has been associated with improved memory and alertness. A study by Moss, M., & Oliver, L. (2003), "Aromas of rosemary and lavender essential oils differentially affect cognition and mood in healthy adults," found that exposure to the aroma of rosemary essential oil enhanced performance on cognitive tasks.
• Reduces Inflammation: The active compounds in rosemary possess anti-inflammatory properties that can help mitigate inflammation in the body. A comprehensive review by de Oliveira, J. R., et al. (2019), "Rosmarinus officinalis L. (rosemary) as therapeutic and prophylactic agent," confirmed that phenolic compounds in rosemary, such as carnosic acid and rosmarinic acid, exhibit significant anti-inflammatory activity by modulating various biological pathways.
• Provides Antioxidant Support: Rosemary is a rich source of antioxidants that protect the body from oxidative stress and free radical damage. A study by Nieto, G., Ros, G., & Castillo, J. (2018), "Antioxidant and Antimicrobial Properties of Rosemary (Rosmarinus officinalis, L.): A Review," confirmed that rosemary extracts exhibit strong antioxidant activity, which is beneficial for overall health. The rosemary tea benefits include delivering these water-soluble antioxidants.

Consumption of rosemary in very large quantities can pose health risks, particularly for certain individuals. Potential health risks from consuming excessive amounts of rosemary are detailed here.

• Gastrointestinal Irritation: Ingesting large doses of rosemary, especially the undiluted oil, can irritate the stomach, intestines, and kidneys. A report by the European Medicines Agency (2010), "Assessment report on Rosmarinus officinalis L., aetheroleum and Rosmarinus officinalis L., folium," notes that high doses can lead to digestive system upset. An alternative herb with a milder profile is thyme. A suggested amount is to limit consumption to typical culinary quantities, such as one to two teaspoons of dried herb per day.
• Potential for Allergic Reactions: Some individuals may experience allergic contact dermatitis from handling fresh rosemary or using rosemary oil topically. A case study by Guin, J. D. (1998), "Contact dermatitis to rosemary," documented allergic reactions to the plant, indicating a potential for sensitivity in some people.

Rosemary is used in traditional medicine to address various health concerns due to its active compounds. The herb can be prepared as teas, tinctures, or essential oils for different applications. The medicinal uses of rosemary target specific body systems and functions such as the ones mentioned below.

• Brain and Cognitive Skills: Rosemary is used to support memory, concentration, and overall cognitive performance. A study by Pengelly, A., et al. (2012), "Short-term study on the effects of rosemary on cognitive function in an elderly population," found that consumption of dried rosemary powder in low doses was associated with a statistically significant improvement in memory speed.
• Digestive System: The herb is used to alleviate indigestion and bloating. Research by de Oliveira, J. R., et al. (2019), "Rosmarinus officinalis L. (rosemary) as therapeutic and prophylactic agent," reviewed evidence supporting rosemary's traditional use as a remedy for dyspeptic complaints and mild spasmodic disorders of the gastrointestinal tract.
• Hair and Scalp: Rosemary oil is applied topically to stimulate hair growth and improve scalp health. A clinical trial by Panahi, Y., et al. (2015), "Rosemary oil vs minoxidil 2% for the treatment of androgenetic alopecia: a randomized comparative trial," showed that rosemary oil was as effective as minoxidil 2% for increasing hair count in patients with androgenetic alopecia after six months.

Yes, rosemary leaves are good for a person because the herb contains a high concentration of antioxidants and bioactive compounds that support bodily functions. The nutritional profile of rosemary leaves provides benefits for brain health, with research showing that the aroma alone can improve cognitive performance. A study by Moss, M., & Oliver, L. (2003), "Aromas of rosemary and lavender essential oils differentially affect cognition and mood in healthy adults," demonstrated enhanced memory and alertness in subjects exposed to rosemary aroma. 

The compounds in rosemary also support liver health by protecting against oxidative stress. Research by Sotelo-Félix, J. I., Martinez-Fong, D., & Muriel, P. (2002), "Evaluation of the effectiveness of Rosmarinus officinalis (rosemary) in the alleviation of carbon tetrachloride-induced acute hepatotoxicity in the rat," found that rosemary extract had a protective effect on the liver. The herb aids immune function through its anti-inflammatory and antimicrobial properties. A review by Nieto, G., Ros, G., & Castillo, J. (2018), "Antioxidant and Antimicrobial Properties of Rosemary (Rosmarinus officinalis, L.): A Review," details how the compounds in rosemary can inhibit the growth of certain pathogens and reduce inflammation.

The specific preparation of rosemary determines the calorie count. Dried rosemary has the highest calorie value at 4 calories per gram, a result of the dehydration process that removes water and concentrates all the plant's components, including fats and carbohydrates. Fresh rosemary contains the lowest calorie value at 1 calorie per gram, a reflection of its high water content which dilutes the macronutrients. Rosemary extract has a calorie count of 3 per gram, placing the liquid between the other two forms.

Making rosemary extract involves steeping the herb in alcohol to draw out its active compounds and essential oils. This process creates a potent, shelf-stable tincture. The steps to create a homemade rosemary extract are detailed below.

• Preparation: Prepare the rosemary by coarsely chopping several sprigs of fresh rosemary or using the equivalent amount of dried rosemary.
• Immersion: Add the prepared rosemary to a clean glass jar until the jar is about half full.
• Infusion: Pour a high-proof vodka or grain alcohol over the rosemary until the herb is completely covered by at least one inch of liquid.
• Steeping: Seal the jar tightly and store the mixture in a cool, dark place for two to three weeks, shaking the jar daily to aid the extraction process.
• Straining: Strain the liquid through a fine-mesh sieve or cheesecloth to remove all the plant material, then store the finished extract in a dark, airtight bottle.

This homemade rosemary extract has a long shelf life of over a year when stored properly. A person can use the extract in small amounts for culinary flavoring or in topical applications.

Rosemary originates from the rugged, coastal landscapes of the Mediterranean. The plant's botanical name, Rosmarinus officinalis, means "dew of the sea," a nod to the seaside environment where the herb flourishes in the salt-laden air. The ancient Greeks and Romans revered the herb for its symbolic and medicinal value beyond its culinary applications. Students would wear rosemary wreaths to enhance memory, while the herb also served as a symbol of remembrance at important life events. The herb's journey continued across Europe during the Middle Ages, where people believed the plant could repel malevolent forces and offer protection from disease. The culinary history of rosemary is deeply woven into the fabric of Mediterranean cooking. The time-honored practice of roasting lamb with rosemary used the herb's potent flavor to balance the meat's richness. Rosemary later became a pillar of classic French and Italian cuisine, essential to dishes like Ratatouille and Focaccia, and a key ingredient in the iconic French blend, Herbes de Provence.