Sage (Dried)
Dried sage is a deeply aromatic herb with one of the highest vitamin K contents of any food, plus carnosic acid and rosmarinic acid with neuroprotective and antioxidant activity.
Nutrition · per ~2 g serving · ≈ a pinch
- Vitamin K34.3 mcg29% DV
- Vitamin B60.05 mg3% DV
- Vitamin A118.0 iu2% DV
- Folate5.5 mcg1% DV
- Thiamin0.02 mg1% DV
- Vitamin E0.15 mg<1% DV
- Vitamin C0.65 mg<1% DV
- Niacin0.11 mg<1% DV
- Riboflavin0.01 mg<1% DV
- Iron0.56 mg3% DV
- Manganese0.06 mg3% DV
- Calcium33.0 mg3% DV
- Magnesium8.6 mg2% DV
- Copper0.02 mg2% DV
- Zinc0.09 mg<1% DV
- Potassium21.4 mg<1% DV
- Phosphorus1.8 mg<1% DV
- Selenium0.07 mcg<1% DV
- Sodium0.22 mg<1% DV
- Saturated Fat0.14 g
- Polyphenols~3.0 mg
Score · 96/100
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 K1429% DV
- Vitamin B6158% DV
- Iron156% DV
- Manganese136% DV
- Calcium127% DV
Overview
Sage (Salvia officinalis) is an evergreen Mediterranean shrub whose botanical name—from the Latin salvere, 'to heal'—reflects two thousand years of use as a medicinal and culinary herb. Its silvery, pebbled leaves carry a warm, camphoraceous aroma central to stuffings, sausages, and brown-butter sauces. Drying makes sage extraordinarily nutrient-dense: per 100 g it provides roughly 315 kcal, 10.6 g protein, 61 g carbohydrate (~40 g fiber), and a powerhouse mineral profile including ~1652 mg calcium, ~28 mg iron, ~428 mg magnesium, ~1070 mg potassium, ~3 mg manganese, and ~0.76 mg copper. Sage is among the very richest dietary sources of vitamin K, supplying roughly 1714 mcg per 100 g, with notable vitamin A and vitamin B6 as well. Pharmacologically, sage is defined by its volatile oil and phenolic diterpenes—carnosic acid and carnosol—together with rosmarinic acid, ursolic acid, and the monoterpene ketones thujone and camphor. These compounds underlie sage's well-studied antioxidant, anti-inflammatory, and cholinesterase-inhibiting actions, the latter linked to memory and cognitive support in clinical trials. As with other dried herbs, culinary servings are small, but few foods rival sage's combination of vitamin K density and neuroactive phenolics.
Health Benefits (4)
- Supports memory and cognitive functionmoderateCarnosic acid, rosmarinic acid, and other constituents inhibit acetylcholinesterase, raising synaptic acetylcholine, with clinical trials showing improved attention and recall
- Delivers exceptional vitamin K for bone and vascular healthstrongVery high vitamin K activates osteocalcin and matrix Gla protein, supporting bone mineralization and inhibiting arterial calcification
- Provides strong antioxidant and anti-inflammatory protectionmoderateCarnosol and carnosic acid are potent lipid-soluble antioxidants that scavenge free radicals and suppress NF-κB-driven inflammation
- Helps regulate excess perspirationlimitedSage's volatile oils have a traditional and trial-supported antihidrotic effect, reducing hot flashes and night sweats
Food Pairings
- ·Pair with butter or olive oil because sage's carnosic acid and carnosol are lipid-soluble and bloom in warm fat
- ·Combine with fatty meats like pork and poultry where its phenolics also retard fat oxidation and rancidity
- ·Use with winter squash and beans because its warm aroma balances earthy, starchy foods
Practical Tips
- ·Fry whole dried or fresh sage leaves briefly in butter to create crisp, aromatic garnishes and infused fat
- ·Use sparingly—sage's camphor and thujone make it potent and easy to overpower a dish
- ·Store dried sage whole-leaf rather than rubbed when possible to better preserve its volatile oils
Optimal Timing
Sage's cognitive and antioxidant compounds suit daily consumption with no specific circadian timing.
Thujone is only a concern in concentrated essential oil or excessive medicinal doses, not culinary use; seasoning amounts are negligible in calories.
Concerns
- · Moderate saturated fat
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 sage (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 sage (dried)
What is sage (dried)?
Sage (Dried) is classified as a herbs & spices. Dried sage is a deeply aromatic herb with one of the highest vitamin K contents of any food, plus carnosic acid and rosmarinic acid with neuroprotective and antioxidant activity.
Is sage (dried) healthy?
Sage (Dried) scores 96/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin K, Vitamin B6, Iron. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is sage (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 sage (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 sage (dried)?
In a 2 g serving, sage (dried) is highest in Vitamin K (~29% DV).
Is sage (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 sage (dried)?
Best any time of day. Sage's cognitive and antioxidant compounds suit daily consumption with no specific circadian timing.
How much sage (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 sage (dried) alongside several other herbs & spices sources.
What pairs well with sage (dried)?
Sage (Dried) pairs nicely with: Pair with butter or olive oil because sage's carnosic acid and carnosol are lipid-soluble and bloom in warm fat; Combine with fatty meats like pork and poultry where its phenolics also retard fat oxidation and rancidity; Use with winter squash and beans because its warm aroma balances earthy, starchy foods.
Are there any concerns with eating sage (dried)?
Moderate saturated fat.
Supplements that mirror Sage (Dried)'s nutrient profile
Encyclopedia entries that supply the same signature nutrients sage (dried) contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Sage (Dried)
These are the nutrients sage (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.