Bay Leaf (Dried)
Dried bay leaf is an aromatic culinary leaf rich in iron, calcium, manganese, and vitamin A, carrying cineole and other terpenes used to flavor slow-cooked dishes.
Nutrition · per ~2 g serving · ≈ a pinch
- Vitamin A123.7 iu2% DV
- Vitamin B60.03 mg2% DV
- Vitamin C0.93 mg1% DV
- Folate3.6 mcg<1% DV
- Riboflavin0.01 mg<1% DV
- Niacin0.04 mg<1% DV
- Thiamin0.00 mg<1% DV
- Manganese0.16 mg7% DV
- Iron0.86 mg5% DV
- Calcium16.7 mg1% DV
- Copper0.01 mg<1% DV
- Zinc0.07 mg<1% DV
- Magnesium2.4 mg<1% DV
- Potassium10.6 mg<1% DV
- Phosphorus2.3 mg<1% DV
- Selenium0.06 mcg<1% DV
- Sodium0.46 mg<1% DV
- Saturated Fat0.05 g
- Polyphenols~3.0 mg
Score · 97/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Manganese355% DV
- Iron239% DV
- Vitamin B6102% DV
- Calcium64% DV
- Vitamin C52% DV
Overview
Bay leaf (Laurus nobilis) comes from the bay laurel, an evergreen tree native to the Mediterranean whose foliage crowned poets and victors in antiquity. The leathery, glossy leaves are dried and added whole to soups, stocks, braises, and sauces, then removed before serving—their flavor is extracted slowly rather than eaten directly. Nutritionally, dried bay leaves are concentrated: per 100 g they provide roughly 313 kcal, 7.6 g protein, 75 g carbohydrate (~26 g fiber), and a strong mineral profile including ~834 mg calcium, ~43 mg iron, ~120 mg magnesium, ~529 mg potassium, ~8.2 mg manganese—one of the richest food sources—and ~0.42 mg copper. They are also a notable source of vitamin A (~6185 IU) and vitamin C (~46 mg). The leaf's aroma derives from a volatile oil dominated by 1,8-cineole (eucalyptol), with α-terpinyl acetate, sabinene, and eugenol, plus polyphenols and the parthenolide-type sesquiterpene lactones. These constituents give bay its antioxidant, anti-inflammatory, and digestive properties, and some studies suggest bay leaf may help moderate blood glucose and lipids. Because the leaf is infused and discarded, its direct nutrient contribution is minimal, but its aromatic bioactives define the backbone flavor of countless slow-cooked dishes.
Health Benefits (4)
- May support healthy blood glucose and lipid levelslimitedPolyphenols in bay leaf have been shown in small trials to improve insulin function and lower fasting glucose and cholesterol in people with type 2 diabetes
- Provides antioxidant and anti-inflammatory effectsmoderateCineole, eugenol, and parthenolide-type compounds scavenge free radicals and inhibit inflammatory enzymes
- Aids digestion and reduces bloatinglimitedVolatile aromatic oils stimulate digestive secretions and exert carminative effects when infused into food
- Contributes manganese and iron as enzyme cofactorslimitedExceptional manganese supports antioxidant SOD and metabolic enzymes, while iron contributes to oxygen transport when leaves are consumed in ground form
Food Pairings
- ·Add to soups, stocks, and braises because bay's flavor compounds extract slowly into liquid over long cooking
- ·Pair with tomato-based sauces and stews where its herbal backbone balances acidity and richness
- ·Combine with thyme, peppercorn, and parsley in a classic bouquet garni for layered aromatic depth
Practical Tips
- ·Add bay leaves whole at the start of long-cooked dishes and always remove before serving, as the stiff leaf is a choking hazard and unpleasant to eat
- ·Crack or score the leaf slightly to speed extraction of its volatile oils
- ·Store dried bay leaves whole in an airtight container; whole leaves retain aroma far longer than ground bay
Optimal Timing
Bay leaf is an infusing aromatic with no time-of-day dependency; use whenever long-cooked dishes call for it.
Leaves are infused and removed, contributing essentially zero calories; fasting-compatible.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other herbs & spices
Per 100 g of the default form. Bars show how much higher or lower bay leaf (dried) is than the average across 76 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about bay leaf (dried)
What is bay leaf (dried)?
Bay Leaf (Dried) is classified as a herbs & spices. Dried bay leaf is an aromatic culinary leaf rich in iron, calcium, manganese, and vitamin A, carrying cineole and other terpenes used to flavor slow-cooked dishes.
Is bay leaf (dried) healthy?
Bay Leaf (Dried) scores 97/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Manganese, Iron, Vitamin B6. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is bay leaf (dried) high in protein?
Not particularly. A 2 g serving provides about 0.2 g of protein (~0% of the 50 g daily value).
Is bay leaf (dried) high in fiber?
Not really. A 2 g serving provides about 0.5 g of fiber (~2% of the 28 g daily value).
Is bay leaf (dried) keto-friendly?
Yes — it fits comfortably in most keto plans. A 2 g serving has about 1 g of net carbs (1.5 g total minus 0.5 g fiber).
When is the best time to eat bay leaf (dried)?
Best any time of day. Bay leaf is an infusing aromatic with no time-of-day dependency; use whenever long-cooked dishes call for it.
How much bay leaf (dried) should I eat?
A typical serving is around 2 g (~6 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 bay leaf (dried) alongside several other herbs & spices sources.
What pairs well with bay leaf (dried)?
Bay Leaf (Dried) pairs nicely with: Add to soups, stocks, and braises because bay's flavor compounds extract slowly into liquid over long cooking; Pair with tomato-based sauces and stews where its herbal backbone balances acidity and richness; Combine with thyme, peppercorn, and parsley in a classic bouquet garni for layered aromatic depth.
Supplements that mirror Bay Leaf (Dried)'s nutrient profile
Encyclopedia entries that supply the same signature nutrients bay leaf (dried) contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Bay Leaf (Dried)
These are the nutrients bay leaf (dried)contributes 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.