Summer Savory (Dried)
Dried summer savory is a peppery, thyme-like herb exceptionally rich in iron, calcium, and manganese, carrying carvacrol and thymol with antimicrobial activity.
Nutrition · per ~2 g serving · ≈ a pinch
- Riboflavin0.03 mg2% DV
- Vitamin B60.04 mg2% DV
- Vitamin A102.6 iu2% DV
- Folate5.5 mcg1% DV
- Vitamin C1.0 mg1% DV
- Thiamin0.01 mg<1% DV
- Niacin0.08 mg<1% DV
- Manganese0.12 mg5% DV
- Iron0.76 mg4% DV
- Calcium42.6 mg3% DV
- Copper0.02 mg2% DV
- Magnesium7.5 mg2% DV
- Zinc0.09 mg<1% DV
- Potassium21.0 mg<1% DV
- Phosphorus2.8 mg<1% DV
- Selenium0.09 mcg<1% DV
- Sodium0.48 mg<1% DV
- Saturated Fat0.07 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.
- Manganese265% DV
- Iron210% DV
- Calcium164% DV
- Riboflavin115% DV
- Vitamin B6107% DV
Overview
Summer savory (Satureja hortensis) is an annual herb in the mint family native to the eastern Mediterranean and southeastern Europe, known for its warm, peppery, thyme-like aroma. Its German name, Bohnenkraut ('bean herb'), reflects its classic role flavoring legumes and its reputed ability to ease their digestibility. Dried savory is among the most mineral-dense culinary herbs: per 100 g it provides roughly 272 kcal, 6.7 g protein, 69 g carbohydrate (~46 g fiber), and an exceptional profile including ~2132 mg calcium, ~37 mg iron, ~377 mg magnesium, ~1051 mg potassium, ~6.1 mg manganese, and ~0.85 mg copper. It also supplies vitamin C (~50 mg), vitamin A, and several B-vitamins. Savory's defining bioactives are the phenolic monoterpenes carvacrol and thymol—the same compounds that make oregano and thyme so potent—along with rosmarinic acid and flavonoids, giving it strong antioxidant and antimicrobial properties. As with all dried herbs, the amounts used in cooking are small, but savory's concentrated minerals and phenolic content make it a flavorful pillar of culinary medicine, particularly alongside the beans it traditionally accompanies.
Health Benefits (4)
- Delivers dense calcium and iron for bone and blood healthmoderateVery high calcium and iron support bone mineralization and hemoglobin synthesis respectively, among the richest culinary herbs for both
- Provides antimicrobial and antioxidant protectionmoderateCarvacrol and thymol disrupt microbial membranes and scavenge free radicals, while rosmarinic acid adds further antioxidant capacity
- Eases digestion of legumes and rich foodslimitedCarminative volatile oils reduce gas formation and stimulate digestive secretions, the traditional basis for its use as a 'bean herb'
- Contributes to anti-inflammatory tonelimitedPhenolic monoterpenes and flavonoids downregulate inflammatory signaling and oxidative stress
Food Pairings
- ·Pair with beans and lentils because savory's carminative oils ease their digestion and its peppery flavor complements earthy legumes
- ·Combine with fatty meats and sausages where carvacrol and thymol cut richness and resist fat oxidation
- ·Use with thyme and rosemary in herb blends to layer complementary phenolic compounds
Practical Tips
- ·Add summer savory toward the middle of cooking so it rehydrates and releases its peppery aroma without scorching
- ·Use it as a thyme substitute at a roughly 1:1 ratio when needed
- ·Store airtight away from light; its peppery punch fades over time like other dried herbs
Optimal Timing
Savory's bioactives have no circadian dependency and suit consistent use in everyday cooking.
Seasoning amounts are negligible in calories and 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 summer savory (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 summer savory (dried)
What is summer savory (dried)?
Summer Savory (Dried) is classified as a herbs & spices. Dried summer savory is a peppery, thyme-like herb exceptionally rich in iron, calcium, and manganese, carrying carvacrol and thymol with antimicrobial activity.
Is summer savory (dried) healthy?
Summer Savory (Dried) scores 97/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Manganese, Iron, Calcium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is summer savory (dried) high in protein?
Not particularly. A 2 g serving provides about 0.1 g of protein (~0% of the 50 g daily value).
Is summer savory (dried) high in fiber?
Not really. A 2 g serving provides about 0.9 g of fiber (~3% of the 28 g daily value).
Is summer savory (dried) keto-friendly?
Yes — it fits comfortably in most keto plans. A 2 g serving has about 0.5 g of net carbs (1.4 g total minus 0.9 g fiber).
When is the best time to eat summer savory (dried)?
Best any time of day. Savory's bioactives have no circadian dependency and suit consistent use in everyday cooking.
How much summer savory (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 summer savory (dried) alongside several other herbs & spices sources.
What pairs well with summer savory (dried)?
Summer Savory (Dried) pairs nicely with: Pair with beans and lentils because savory's carminative oils ease their digestion and its peppery flavor complements earthy legumes; Combine with fatty meats and sausages where carvacrol and thymol cut richness and resist fat oxidation; Use with thyme and rosemary in herb blends to layer complementary phenolic compounds.
Supplements that mirror Summer Savory (Dried)'s nutrient profile
Encyclopedia entries that supply the same signature nutrients summer savory (dried) contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Summer Savory (Dried)
These are the nutrients summer savory (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.