Marjoram (Dried)
Dried marjoram is a sweet, mild relative of oregano, extraordinarily rich in iron, vitamin K, calcium, and antioxidant polyphenols.
Nutrition · per ~2 g serving · ≈ a pinch
- Vitamin K12.4 mcg10% DV
- Vitamin A161.4 iu3% DV
- Vitamin B60.02 mg1% DV
- Folate5.5 mcg1% DV
- Vitamin C1.0 mg1% DV
- Niacin0.08 mg<1% DV
- Riboflavin0.01 mg<1% DV
- Thiamin0.01 mg<1% DV
- Vitamin E0.03 mg<1% DV
- Iron1.7 mg9% DV
- Manganese0.11 mg5% DV
- Calcium39.8 mg3% DV
- Copper0.02 mg3% DV
- Magnesium6.9 mg2% DV
- Zinc0.07 mg<1% DV
- Potassium30.4 mg<1% DV
- Phosphorus6.1 mg<1% DV
- Selenium0.09 mcg<1% DV
- Sodium1.5 mg<1% DV
- Saturated Fat0.01 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.
- Vitamin K518% DV
- Iron460% DV
- Manganese236% DV
- Calcium153% DV
- Copper126% DV
Overview
Marjoram (Origanum majorana) is a tender perennial native to the Mediterranean and western Asia, closely related to oregano but milder, sweeter, and more floral in aroma. Prized in Egyptian, Greek, and Levantine kitchens, it is a cornerstone of herb blends like za'atar and herbes de Provence. Dried marjoram is exceptionally nutrient-dense: per 100 g it delivers roughly 271 kcal, 12.7 g protein, 60 g carbohydrate (~40 g fiber), and a striking mineral load including ~1990 mg calcium, ~83 mg iron—among the highest of any food—plus ~346 mg magnesium, ~1522 mg potassium, ~5 mg manganese, and ~1.13 mg copper. Its vitamin K content is very high at roughly 622 mcg per 100 g, with vitamin C (~51 mg), vitamin A, and vitamin E rounding out the profile. Marjoram's aroma comes from a volatile oil rich in terpinen-4-ol, cis-sabinene hydrate, and γ-terpinene, complemented by rosmarinic acid and flavonoids that give it strong antioxidant capacity. As with all dried herbs, real-world servings are tiny, but marjoram's mineral density and phenolic content make it a meaningful flavor-forward source of culinary medicine.
Health Benefits (4)
- Supports red blood cell formation and oxygen transportmoderateMarjoram is among the richest plant sources of iron, supplying the mineral essential for hemoglobin synthesis and cellular respiration
- Promotes bone strength and calcium utilizationstrongHigh vitamin K, calcium, and manganese support osteocalcin activation and bone matrix mineralization
- Provides antioxidant and anti-inflammatory effectsmoderateRosmarinic acid, terpinen-4-ol, and flavonoids scavenge free radicals and modulate inflammatory cytokine production
- Soothes digestion and eases spasmslimitedVolatile oils exert carminative and antispasmodic actions, traditionally used to relieve bloating and indigestion
Food Pairings
- ·Pair with fatty meats and poultry because marjoram's fat-soluble terpenes infuse the dish and its iron complements heme-rich foods
- ·Combine with citrus or tomato because vitamin C enhances absorption of marjoram's non-heme iron
- ·Use with thyme and rosemary in herb blends where their phenolics layer for deeper antioxidant flavor
Practical Tips
- ·Add marjoram near the end of cooking to preserve its sweet, delicate aroma which is more heat-sensitive than oregano's
- ·Rub dried marjoram between your palms before sprinkling to awaken the volatile oils
- ·Keep sealed away from light; the sweet aroma dissipates faster than sturdier dried herbs
Optimal Timing
Marjoram's nutrients and bioactives have no time-of-day dependency and suit consistent culinary use.
Negligible calories in typical seasoning amounts; 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 marjoram (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 marjoram (dried)
What is marjoram (dried)?
Marjoram (Dried) is classified as a herbs & spices. Dried marjoram is a sweet, mild relative of oregano, extraordinarily rich in iron, vitamin K, calcium, and antioxidant polyphenols.
Is marjoram (dried) healthy?
Marjoram (Dried) scores 97/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin K, Iron, Manganese. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is marjoram (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 marjoram (dried) high in fiber?
Not really. A 2 g serving provides about 0.8 g of fiber (~3% of the 28 g daily value).
What vitamins and minerals are in marjoram (dried)?
In a 2 g serving, marjoram (dried) is highest in Vitamin K (~10% DV).
Is marjoram (dried) keto-friendly?
Yes — it fits comfortably in most keto plans. A 2 g serving has about 0.4 g of net carbs (1.2 g total minus 0.8 g fiber).
When is the best time to eat marjoram (dried)?
Best any time of day. Marjoram's nutrients and bioactives have no time-of-day dependency and suit consistent culinary use.
How much marjoram (dried) should I eat?
A typical serving is around 2 g (~5 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 marjoram (dried) alongside several other herbs & spices sources.
What pairs well with marjoram (dried)?
Marjoram (Dried) pairs nicely with: Pair with fatty meats and poultry because marjoram's fat-soluble terpenes infuse the dish and its iron complements heme-rich foods; Combine with citrus or tomato because vitamin C enhances absorption of marjoram's non-heme iron; Use with thyme and rosemary in herb blends where their phenolics layer for deeper antioxidant flavor.
Supplements that mirror Marjoram (Dried)'s nutrient profile
Encyclopedia entries that supply the same signature nutrients marjoram (dried) contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Marjoram (Dried)
These are the nutrients marjoram (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.