Dill Weed
Dill weed is a fragrant herb rich in micronutrients, particularly iron, potassium, and vitamin C, with traditionally recognized digestive and anti-inflammatory properties.
Nutrition Β· per ~2 g serving Β· β a pinch
- Vitamin C1.7 mg2% DV
- Folate3.0 mcg<1% DV
- Vitamin B60.01 mg<1% DV
- Riboflavin0.01 mg<1% DV
- Niacin0.03 mg<1% DV
- Vitamin A7.7 iu<1% DV
- Thiamin0.00 mg<1% DV
- Manganese0.03 mg1% DV
- Iron0.13 mg<1% DV
- Copper0.00 mg<1% DV
- Calcium4.2 mg<1% DV
- Potassium14.8 mg<1% DV
- Magnesium1.1 mg<1% DV
- Zinc0.02 mg<1% DV
- Phosphorus1.3 mg<1% DV
- Sodium1.2 mg<1% DV
- Monounsaturated Fat0.02 g
- Polyunsaturated Fat0.00 g
- Saturated Fat0.00 g
- Polyphenols~3.0 mg
Score Β· 97/100
Vitamins & minerals packed in relative to calories β 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 β 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 β gentler on blood sugar.
- Vitamin C94% DV
- Manganese55% DV
- Folate38% DV
- Iron37% DV
- Vitamin B623% DV
Overview
Dill (Anethum graveolens) is a feathery herb native to the Mediterranean and South Asia, with a long history in traditional medicine across multiple cultures. Per 100g of fresh dill weed, it provides exceptional micronutrient density: 6.59mg of iron (37% DV), 738mg potassium (21% DV), 208mg calcium (16% DV), and 85mg vitamin C (142% DV)βremarkable for an herb typically used in small quantities. Dill's primary bioactive compounds include carvone and limonene (volatile oils responsible for its aroma) and flavonoids with antioxidant properties. For longevity, dill is particularly valuable as a low-calorie flavor enhancer that supports digestive health, bone mineral density through its calcium-to-phosphorus ratio, and cardiovascular function via potassium content. The herb's iron content (especially when paired with vitamin C sources) supports healthy oxygen transport. While dill is consumed in modest amounts, its nutrient concentration makes it a valuable addition to a longevity-focused diet, particularly for those seeking to enhance mineral intake and reduce sodium reliance in cooking through flavorful alternatives.
Health Benefits (5)
- Enhanced digestive health and reduced bloatingmoderateVolatile oils (carvone and limonene) in dill stimulate digestive enzyme secretion and reduce intestinal gas formation, supporting optimal nutrient absorption and gut comfort
- Improved bone health through mineral densitymoderateHigh calcium (208mg/100g) and favorable calcium-to-phosphorus ratio support bone mineral metabolism; vitamin K (though not quantified in this profile) in fresh dill contributes to osteocalcin activation
- Cardiovascular support via potassiumstrong738mg potassium per 100g helps regulate blood pressure through vasodilation and sodium-potassium pump function, reducing hypertension risk
- Antioxidant and anti-inflammatory effectsemergingFlavonoids and volatile compounds reduce oxidative stress and inflammatory markers, supporting cellular longevity and reducing age-related disease risk
- Iron bioavailability improvementstrongHigh vitamin C content (85mg/100g) enhances non-heme iron absorption (6.59mg/100g), particularly beneficial for plant-based diets
Food Pairings
- Β·Pair with fatty fish (salmon, sardines) because dill's volatile oils enhance flavor while complementing omega-3s, and vitamin C boosts iron absorption from both sources
- Β·Combine with leafy greens (spinach, kale) because dill's vitamin C increases non-heme iron bioavailability from greens, maximizing mineral intake
- Β·Pair with yogurt or fermented dairy because dill's digestive compounds enhance probiotic efficacy and support gut microbiome diversity
- Β·Combine with potassium-rich foods (sweet potato, avocado) because dill adds mineral density without sodium, creating synergistic cardiovascular benefits
Practical Tips
- Β·Store fresh dill in a damp paper towel inside a sealed container in the refrigerator for up to 2 weeks; alternatively, freeze chopped dill in olive oil ice cube trays for year-round access
- Β·Add fresh dill at the end of cooking to preserve volatile oils and vitamin C; heat degrades these heat-sensitive bioactive compounds
- Β·Use 1-2 tablespoons of fresh dill as a sodium-free seasoning alternative to salt in salads, fish dishes, and soups to reduce daily sodium intake
- Β·Drink dill seed tea (steep 1 teaspoon crushed seeds in 8oz hot water) before meals to activate digestive enzyme secretion and reduce post-meal bloating
- Β·Select bright green, fragrant dill with no browning or wilting; paler color indicates reduced nutrient density and volatile oil content
Optimal Timing
Dill is best consumed fresh with meals to optimize digestive enzyme stimulation and mineral absorption. For digestive benefits, consuming with lunch or dinner is ideal. For iron absorption, pair with vitamin C-rich meals.
Dill weed is minimally caloric (43 kcal/100g) and does not require timing considerations. Fresh consumption is preferred over dried to maximize volatile oils and heat-sensitive vitamins.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other herbs & spices
PerΒ 100Β g of the default form. Bars show how much higher or lower dill weed is than the average across 5 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about dill weed
What is dill weed?
Dill Weed is classified as a herbs & spices. Dill weed is a fragrant herb rich in micronutrients, particularly iron, potassium, and vitamin C, with traditionally recognized digestive and anti-inflammatory properties.
Is dill weed healthy?
Dill Weed scores 97/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin C, Manganese, Folate. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is dill weed high in protein?
Not particularly. A 2 g serving provides about 0.1 g of protein (~0% of the 50 g daily value).
Is dill weed high in fiber?
Not really. A 2 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
Is dill weed keto-friendly?
Yes β it fits comfortably in most keto plans. A 2 g serving has about 0.1 g of net carbs (0.1 g total minus 0 g fiber).
When is the best time to eat dill weed?
Best any time of day. Dill is best consumed fresh with meals to optimize digestive enzyme stimulation and mineral absorption. For digestive benefits, consuming with lunch or dinner is ideal. For iron absorption, pair with vitamin C-rich meals.
How much dill weed should I eat?
A typical serving is around 2 g (~1 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target β most adults benefit from rotating dill weed alongside several other herbs & spices sources.
What pairs well with dill weed?
Dill Weed pairs nicely with: Pair with fatty fish (salmon, sardines) because dill's volatile oils enhance flavor while complementing omega-3s, and vitamin C boosts iron absorption from both sources; Combine with leafy greens (spinach, kale) because dill's vitamin C increases non-heme iron bioavailability from greens, maximizing mineral intake; Pair with yogurt or fermented dairy because dill's digestive compounds enhance probiotic efficacy and support gut microbiome diversity; Combine with potassium-rich foods (sweet potato, avocado) because dill adds mineral density without sodium, creating synergistic cardiovascular benefits.
Supplements that mirror Dill Weed's nutrient profile
Encyclopedia entries that supply the same signature nutrients dill weed contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Dill Weed
These are the nutrients dill weedcontributes meaningfully toward (β₯10% DV per 100Β g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.