scored 94/100
Rosemary is a Mediterranean herb rich in polyphenolic compounds and essential oils, delivering concentrated levels of iron, calcium, and antioxidants with minimal calories.
0.1 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 94.
Less a 1.0 anti-nutrient penalty (moderate saturated fat).
Rosemary (Rosmarinus officinalis) is a woody perennial native to the Mediterranean region, historically used in culinary and traditional medicine practices for thousands of years. Despite being typically consumed in small quantities, rosemary delivers impressive micronutrient density: per 100g it provides 6.65mg of iron (37% of daily value), 317mg of calcium, and substantial amounts of potassium and magnesium. The herb's primary longevity relevance stems from its bioactive polyphenols—particularly carnosic acid, carnosol, and rosmarinic acid—which function as potent antioxidants and anti-inflammatory agents. These compounds have demonstrated neuroprotective properties in research models and may support cognitive function and mitochondrial health. Rosemary's essential oils contain 1,8-cineole and camphor, contributing to its traditional use for respiratory and circulatory support. While rosemary is consumed in small amounts (typically 1-2 teaspoons fresh or dried per serving), its bioactive concentration means even modest intake contributes meaningfully to antioxidant and polyphenol intake. The herb pairs synergistically with olive oil and other Mediterranean staples, representing a core component of longevity-associated dietary patterns.
Carnosic acid and carnosol cross the blood-brain barrier and neutralize free radicals in neural tissue, while rosmarinic acid reduces neuroinflammation through modulation of microglia activation
High polyphenol content (particularly rosmarinic and carnosic acids) neutralizes reactive oxygen species and inhibits pro-inflammatory signaling pathways including NF-κB
Rosmarinic acid and other phenolics improve endothelial function through nitric oxide bioavailability and reduce platelet aggregation
High calcium (317mg/100g) and magnesium content support bone matrix formation, while polyphenols may enhance osteoblast activity and reduce bone resorption
Carnosol protects mitochondrial membrane integrity and supports ATP synthesis by reducing oxidative stress in the electron transport chain
Rosemary's polyphenols and micronutrients support health throughout the day. Morning consumption may enhance cognitive function, while evening use supports antioxidant status and relaxation (due to calmative essential oils). As a culinary herb, integration across meals optimizes consistent phytochemical intake.
Fasting-compatible
Rosemary tea can be consumed during fasting periods as it contains minimal calories (infusions ~2-5 kcal) while delivering bioactive compounds.
Per 100 g of the default form. Bars show how much higher or lower rosemary is than the average across 76 peer foods in this category. Green means a favorable direction; amber means the opposite.
Rosemary is classified as a herbs & spices. Rosemary is a Mediterranean herb rich in polyphenolic compounds and essential oils, delivering concentrated levels of iron, calcium, and antioxidants with minimal calories.
Rosemary scores 94/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin B6, Manganese, Iron. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 2 g serving provides about 0.1 g of protein (~0% of the 50 g daily value).
Not really. A 2 g serving provides about 0.3 g of fiber (~1% of the 28 g daily value).
Yes — it fits comfortably in most keto plans. A 2 g serving has about 0.1 g of net carbs (0.4 g total minus 0.3 g fiber).
Best any time of day. Rosemary's polyphenols and micronutrients support health throughout the day. Morning consumption may enhance cognitive function, while evening use supports antioxidant status and relaxation (due to calmative essential oils). As a culinary herb, integration across meals optimizes consistent phytochemical intake.
A typical serving is around 2 g (~3 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 rosemary alongside several other herbs & spices sources.
Rosemary pairs nicely with: Pair with extra-virgin olive oil in dressings or drizzles because both contain complementary polyphenols that enhance antioxidant bioavailability and support cardiovascular health; Combine with fatty fish (salmon, sardines) because fat-soluble rosemary polyphenols enhance absorption while omega-3s amplify anti-inflammatory effects; Use with iron-rich legumes (lentils, chickpeas) because rosemary's vitamin C content (21.8mg/100g) enhances non-heme iron absorption from plant sources; Pair with turmeric and black pepper in warm beverages because curcumin and rosmarinic acid work synergistically to reduce systemic inflammation through complementary pathways.
Moderate saturated fat.
Encyclopedia entries that supply the same signature nutrients rosemary contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients rosemarycontributes 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.