Lemon Balm (Dried)
Lemon balm is a lemon-scented mint-family herb brewed as a calming tea, rich in rosmarinic acid with traditional use for nerves and sleep.
Nutrition · per ~2 g serving · ≈ a pinch
- Vitamin A16.0 iu<1% DV
- Vitamin C0.24 mg<1% DV
- Iron0.36 mg2% DV
- Calcium24.0 mg2% DV
- Magnesium4.0 mg<1% DV
- Potassium36.0 mg<1% DV
- 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.
- Iron100% DV
- Calcium92% DV
- Magnesium48% DV
- Potassium38% DV
- Vitamin C13% DV
Overview
Lemon balm (Melissa officinalis) is a lemon-scented perennial in the mint family, native to the eastern Mediterranean and western Asia and cultivated since antiquity as a calming, mood-lifting herb. The dried leaf is most often steeped into a gentle, lemony infusion taken to ease tension and promote restful sleep, a use supported by small clinical trials on standardized extracts. Its leading bioactive is rosmarinic acid, a polyphenol that inhibits the enzyme GABA transaminase, helping sustain calming GABA signaling; the leaf also contains the citrus-scented terpene citronellal and flavonoid antioxidants. Dried lemon balm concentrates modest minerals such as calcium, iron, and potassium, but because it is consumed as a few grams of tea or seasoning the practical nutritional contribution is small. Beyond tea, the crushed leaf brightens fruit salads, dressings, and fish dishes with a soft lemon note that carries no acidity. Its value lies in aroma and its well-tolerated, mildly sedative and digestive-soothing bioactives rather than in macronutrients.
Health Benefits (3)
- Eases nervous tension and supports calmmoderateRosmarinic acid inhibits GABA transaminase, raising GABA availability and reducing excitatory tone, an effect shown for standardized lemon balm extracts
- Supports restful sleeplimitedIts mild anxiolytic activity lowers pre-sleep arousal, easing sleep onset when taken as an evening infusion
- Soothes digestive discomfortlimitedVolatile oils relax gastrointestinal smooth muscle, reducing spasm and bloating, the basis of its traditional carminative use
Food Pairings
- ·Pair with mint in a tea blend because the two mint-family herbs reinforce a fresh, calming infusion
- ·Combine with honey because sweetness rounds the herb's soft lemon note in tea
- ·Use with fish and poultry because the gentle citrus brightens delicate proteins without acidity
Practical Tips
- ·Bruise the leaves before steeping to release the citrus oils
- ·Add to cooked dishes at the very end, as the delicate lemon note fades with heat
- ·Use about a tablespoon of dried leaf per cup and cover while infusing
Optimal Timing
Lemon balm is traditionally taken as a bedtime infusion to ease tension and aid sleep.
Brewed as tea it adds negligible calories and is 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 lemon balm (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 lemon balm (dried)
What is lemon balm (dried)?
Lemon Balm (Dried) is classified as a herbs & spices. Lemon balm is a lemon-scented mint-family herb brewed as a calming tea, rich in rosmarinic acid with traditional use for nerves and sleep.
Is lemon balm (dried) healthy?
Lemon Balm (Dried) scores 97/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Iron, Calcium, Magnesium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is lemon balm (dried) high in protein?
Not particularly. A 2 g serving provides about 0.3 g of protein (~1% of the 50 g daily value).
Is lemon balm (dried) high in fiber?
Not really. A 2 g serving provides about 0.6 g of fiber (~2% of the 28 g daily value).
Is lemon balm (dried) keto-friendly?
Yes — it fits comfortably in most keto plans. A 2 g serving has about 0.4 g of net carbs (1 g total minus 0.6 g fiber).
When is the best time to eat lemon balm (dried)?
Best in the evening. Lemon balm is traditionally taken as a bedtime infusion to ease tension and aid sleep.
How much lemon balm (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 lemon balm (dried) alongside several other herbs & spices sources.
What pairs well with lemon balm (dried)?
Lemon Balm (Dried) pairs nicely with: Pair with mint in a tea blend because the two mint-family herbs reinforce a fresh, calming infusion; Combine with honey because sweetness rounds the herb's soft lemon note in tea; Use with fish and poultry because the gentle citrus brightens delicate proteins without acidity.
Supplements that mirror Lemon Balm (Dried)'s nutrient profile
Encyclopedia entries that supply the same signature nutrients lemon balm (dried) contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Lemon Balm (Dried)
These are the nutrients lemon balm (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.