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  4. Basil (fresh)

Fresh basil has 23 kcal per 100 g. A fragrant herb that elevates tomato dishes, pasta, and Thai curries. Used in small amounts — no tracking needed at garnish portions.

About this food

How should I track Basil (fresh)?

Basil is a good source of iron. For consistent tracking of Basil, weigh it raw. Cooking method changes both weight and calorie density — steaming barely changes anything, but roasting with oil or frying can double the calories. A systematic review (Whitton et al., Adv Nutr 2022) found vegetables are omitted from food logs 2–85% of the time, often because people assume they are "free" calorically. While most vegetables are indeed low-calorie, the fats added during cooking are not. Log the oil, butter, or dressing separately to keep your tracking accurate.

Macro Breakdown

Macro Split: 44% Protein, 37% Carbs, 19% FatMacro Split100%
Protein44%3.2g
Carbs37%2.7g
Fat19%0.6g

Nutrition Facts

Per 100g. Percentages reflect Daily Value (DV).

Energy
  • Calories
    23kcal—
Macronutrients
  • Protein
    3.2g6%
  • Carbohydrates
    2.7g—
  • Fat
    0.6g—
  • Fiberathlete
    1.6g6%
  • Sugar
    0.3g—
  • Saturated Fat
    0.0g—
Minerals
  • Sodium
    4mg—
  • Calciumathlete
    177mg14%
  • Ironathlete
    3mg18%
Vitamins
  • Vitamin Dathlete
    0.0mcg0%

% Daily Value based on FDA 2,000 kcal reference diet. Strength trainees have different needs — see highlighted nutrients.

Serving Calculator

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Basil (fresh) — values for 10g

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Primary macros

Calories
2
kcal
Protein
0.3
g
Carbs
0.3
g
Fat
0.1
g

More nutrients

Fiber
0.2g
Sugar
0.0g
Sat. Fat
0.0g
Sodium
0mg
Calcium
18mg
Iron
0mg
Potassium
30mg
Magnesium
6mg
Zinc
0mg
Vitamin D
0.0mcg
Nutrient highlights
Good Source of IronGood Source of MagnesiumGood Source of Calcium

Frequently Asked Questions

Basil is a good source of iron. For consistent tracking of Basil, weigh it raw. Cooking method changes both weight and calorie density — steaming barely changes anything, but roasting with oil or frying can double the calories. A systematic review (Whitton et al., Adv Nutr 2022) found vegetables are omitted from food logs 2–85% of the time, often because people assume they are "free" calorically. While most vegetables are indeed low-calorie, the fats added during cooking are not. Log the oil, butter, or dressing separately to keep your tracking accurate.

Basil (fresh) contains 3.2g protein per 100g, which is lower in protein. A 10g serving provides 0.3g protein.

Notable nutrients in Basil (fresh) include Iron, Magnesium and Calcium. Per 100g: 3.2g protein, 2.7g carbs, and 0.6g fat.

Yes, Basil (fresh) can support weight loss. At 23 kcal per 100g it is low in calorie density, allowing larger portions for fewer calories.

Yes, Basil (fresh) is keto-friendly. With 2.7g total carbs and 1.6g fiber per 100g (1.1g net carbs), it fits easily within the daily 20-50g net carb limit.

Basil (fresh) provides 23 kcal, 3.2g protein, 2.7g carbs, and 0.6g fat per 100g. Compare with other vegetables foods in our database to find the best option for your nutritional goals.

Track this food

10g(Standard)
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484 kcal2.9g protein

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Vegetables

Basil (fresh)

Macros per 100g

23
Calories
Protein3.2g
Fat0.6g
Carbs2.7g
Article research basis
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Reviewed by Calibr8

Peer-reviewed data · Last updated March 14, 2026

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Potassium
295mg6%
  • Magnesiumathlete
    64mg15%
  • Zincathlete
    1mg7%
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