Herbs & Spices
Oregano (Dried)
Overview
Why use dried oregano?
Dried oregano is a concentrated herb that brings big flavor for almost no calories, with a teaspoon adding under 3 kcal to a dish. The per-100 g numbers look dramatic because dried leaves are so dense, but even the small amounts people actually sprinkle contribute antioxidants and a little vitamin K.
Good to know: The headline figures, like 621.7 µg of vitamin K and 36.8 mg of iron per 100 g, apply to a quantity nobody eats at once; if you take blood thinners, keep your oregano habit consistent rather than suddenly heavy-handed.
Flavor without salt
At just 2.65 kcal and 0.25 mg sodium per teaspoon, oregano lets you build savory depth in sauces and roasts while keeping added salt down.
Vitamin K in a sprinkle
One teaspoon supplies 6.2 µg of vitamin K, about 5% of the Daily Value, which supports normal blood clotting and bone protein formation.
Rich in plant compounds
Dried oregano is packed with aromatic antioxidant compounds such as carvacrol and thymol, which are being studied for their protective effects on cells.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in dried oregano?
Calories
265kcal
Protein
9g
Carbs
69g
Fat
4.3g
Fiber
43g
Sugars
4.1g
Minerals
- Calcium1,597 mg123%
- Iron37 mg204%
- Magnesium270 mg64%
- Phosphorus148 mg12%
- Potassium1,260 mg27%
- Sodium25 mg1%
- Zinc2.7 mg24%
- Copper0.63 mg70%
- Selenium4.5 µg8%
Vitamins
- Vitamin A85 µg9%
- Vitamin C2.3 mg3%
- Vitamin E18 mg122%
- Vitamin K622 µg518%
- Thiamin (B1)0.18 mg15%
- Riboflavin (B2)0.53 mg41%
- Niacin (B3)4.6 mg29%
- Vitamin B61 mg61%
- Folate237 µg59%
Other compounds
- Omega-3 ALA0.62 g
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
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Source: USDA FoodData Central, “Spices, oregano, dried” (SR Legacy, FDC ID 171328).View the USDA record ↗ (opens in a new tab).