97
Herbs & Spices
Basil
97/ 100
Basil is an aromatic herb rich in vitamin K and polyphenols, offering anti-inflammatory and antioxidant benefits with minimal calories. Fresh basil supports bone health, cardiovascular function, and cognitive longevity through its bioactive compound profile.
Nutrition · per ~2 g serving · ≈ a pinch
🔥 Calories
0/ 2000 kcal day
🥩Protein0.1 g<1% DV
🍞Carbs0.1 g<1% DV
🥑Fat0.0 g<1% DV
🌿Fiber0.0 g<1% DV
≈ 0g net carbs · carbs − fiber
Vitamins
- Vitamin K8.3 mcg7% DV
- Vitamin C0.36 mg<1% DV
- Folate1.4 mcg<1% DV
- Vitamin B60.00 mg<1% DV
- Riboflavin0.00 mg<1% DV
- Niacin0.02 mg<1% DV
- Vitamin E0.02 mg<1% DV
- Vitamin A5.3 iu<1% DV
- Thiamin0.00 mg<1% DV
- Choline0.23 mg<1% DV
Minerals
- Manganese0.02 mg<1% DV
- Copper0.01 mg<1% DV
- Iron0.06 mg<1% DV
- Magnesium1.3 mg<1% DV
- Calcium3.5 mg<1% DV
- Zinc0.02 mg<1% DV
- Potassium5.9 mg<1% DV
- Phosphorus1.1 mg<1% DV
- Selenium0.01 mcg<1% DV
- Sodium0.08 mg<1% DV
Other
- Polyunsaturated Fat0.01 g
- Monounsaturated Fat0.00 g
- Saturated Fat0.00 g
BioactivesEstimated
- Polyphenols~3.0 mg
Estimated typical amounts — derived from this food's profile, not measured for this item. Real bioactive content varies widely by variety, ripeness, storage and preparation; use as a rough guide only.
Source: USDA FDC · 172232
Score · 97/100
Nutrient Density35.0 / 35
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
Protein Quality12.0 / 15
How much protein it delivers, by absolute grams and per calorie.
Fiber Content10.0 / 10
Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy Fats5.0 / 10
Fat quality — unsaturated vs saturated, and trans-fat free.
Bioactives13.5 / 15
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Glycemic Impact10.0 / 10
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
Top Nutrients
- Vitamin K346% DV
- Manganese50% DV
- Copper43% DV
- Vitamin C20% DV
- Iron18% DV
Overview
Basil (Ocimum basilicum) originates from tropical regions of central Africa and Southeast Asia and has been cultivated for thousands of years across Mediterranean and Asian cuisines. As a nutrient-dense herb, basil delivers exceptional vitamin K content (415 mcg per 100g—exceeding daily needs in small amounts), critical for bone mineralization and vascular calcification prevention. The herb contains significant polyphenols including eugenol, linalool, and rosmarinic acid—compounds with documented antioxidant and anti-inflammatory properties that support arterial health and neuroinflammation reduction. Basil's potassium content (295 mg/100g) contributes to blood pressure regulation when consumed regularly. Unlike many herbs, basil retains most bioactives when fresh, though gentle heating preserves many compounds. For longevity-focused nutrition, basil serves as a calorie-free flavor amplifier that reduces sodium dependence while delivering metabolically active polyphenols. Regular consumption supports endothelial function, reduces oxidative stress, and may modulate inflammatory pathways implicated in aging. The herb's volatile oils enhance digestive secretions and bile production, improving fat-soluble nutrient absorption from paired foods.
Health Benefits (4)
- Supports bone health and vascular calcification preventionstrongHigh vitamin K content activates osteocalcin and matrix Gla protein, directing calcium to bone matrix while preventing pathological arterial calcification
- Reduces systemic inflammation and oxidative stressmoderateRosmarinic acid and eugenol inhibit NF-κB signaling and scavenge free radicals, reducing pro-inflammatory cytokine production
- Supports cardiovascular endothelial functionmoderatePolyphenols enhance nitric oxide bioavailability and improve arterial compliance, reducing atherosclerosis risk
- May enhance cognitive function and neuroprotectionemergingLinalool and eugenol cross the blood-brain barrier, reducing neuroinflammation and supporting acetylcholine signaling
Food Pairings
- ·Pair with olive oil because polyphenols in basil are fat-soluble; oil enhances absorption of eugenol and rosmarinic acid while synergistically boosting antioxidant effects
- ·Combine with tomatoes because lycopene absorption increases with basil's volatile oils, creating synergistic cardioprotective effects
- ·Use with fatty fish (salmon, mackerel) because basil's vitamin K supports bone health while omega-3s reduce inflammation; compounds work additively on endothelial function
- ·Pair with legumes because basil's polyphenols enhance iron bioavailability from plant-based sources through chelation mechanisms
Practical Tips
- ·Store fresh basil at room temperature in a glass of water (stem-down, loosely covered) rather than refrigerated to preserve volatile oils; change water daily and use within 5-7 days
- ·Add basil at the end of cooking when possible—brief heating (under 60°C) preserves polyphenols, but prolonged cooking degrades linalool and eugenol
- ·Consume 5-10g fresh basil daily (roughly 1-2 tablespoons) as a practical dose delivering meaningful vitamin K and polyphenols without excess volume
- ·Dry basil loses 60-70% of volatile oils but retains reasonable polyphenol content; use dried basil in cooked dishes (soups, sauces) but prefer fresh for maximum bioactive density
- ·Grow basil indoors on a sunny windowsill to ensure year-round access; home-grown basil typically contains higher polyphenol concentrations than commercial varieties due to harvest timing
Optimal Timing
🕒
anytime
Fasting-compatible
Basil's bioactives have no circadian dependency and benefit from consistent daily consumption. Include at multiple meals for cumulative polyphenol intake and sustained anti-inflammatory effects. Morning or midday consumption aids digestion, while evening use supports overnight antioxidant processes.
Basil can be consumed during fasting periods as it contains negligible calories and does not trigger metabolic disruption. Fresh basil tea (steeped 5 minutes) offers concentrated polyphenols without breaking fast.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodHow basil stacks up
Compared to other herbs & spices
Per 100 g of the default form. Bars show how much higher or lower basil is than the average across 76 peer foods in this category. Green means a favorable direction; amber means the opposite.
Calories#1 of 77
23kcalvs300kcal avg
-92% below category average
Protein#73 of 77
3.2gvs11.3g avg
-72% below category average
Fiber#75 of 77
1.6gvs24g avg
-93% below category average
Vitamin K#9 of 27
415mcgvs443mcg avg
-6% below category average
Manganese#66 of 72
1.1mgvs7.6mg avg
-85% below category average
Copper#53 of 69
0.4mgvs0.8mg avg
-50% below category average
Vitamin C#33 of 71
18mgvs32mg avg
-44% below category average
Common questions
What people ask about basil
What is basil?
Basil is classified as a herbs & spices. Basil is an aromatic herb rich in vitamin K and polyphenols, offering anti-inflammatory and antioxidant benefits with minimal calories.
Is basil healthy?
Basil scores 97/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin K, Manganese, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is basil high in protein?
Not particularly. A 2 g serving provides about 0.1 g of protein (~0% of the 50 g daily value).
Is basil high in fiber?
Not really. A 2 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
Is basil keto-friendly?
Yes — it fits comfortably in most keto plans. A 2 g serving has about 0 g of net carbs (0.1 g total minus 0 g fiber).
When is the best time to eat basil?
Best any time of day. Basil's bioactives have no circadian dependency and benefit from consistent daily consumption. Include at multiple meals for cumulative polyphenol intake and sustained anti-inflammatory effects. Morning or midday consumption aids digestion, while evening use supports overnight antioxidant processes.
How much basil should I eat?
A typical serving is around 2 g (~0 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating basil alongside several other herbs & spices sources.
What pairs well with basil?
Basil pairs nicely with: Pair with olive oil because polyphenols in basil are fat-soluble; oil enhances absorption of eugenol and rosmarinic acid while synergistically boosting antioxidant effects; Combine with tomatoes because lycopene absorption increases with basil's volatile oils, creating synergistic cardioprotective effects; Use with fatty fish (salmon, mackerel) because basil's vitamin K supports bone health while omega-3s reduce inflammation; compounds work additively on endothelial function; Pair with legumes because basil's polyphenols enhance iron bioavailability from plant-based sources through chelation mechanisms.
Related supplements
Supplements that mirror Basil's nutrient profile
Encyclopedia entries that supply the same signature nutrients basil contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Connect the dots
Signature nutrients in Basil
These are the nutrients basilcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.