Chervil (Dried)
Dried chervil is a delicate anise-parsley herb extraordinarily rich in iron, manganese, vitamin C, and potassium, with aromatic compounds and antioxidant flavonoids.
Nutrition · per ~2 g serving · ≈ a pinch
- Vitamin A117.0 iu2% DV
- Folate5.5 mcg1% DV
- Vitamin C1.0 mg1% DV
- Vitamin B60.02 mg1% DV
- Riboflavin0.01 mg1% DV
- Niacin0.11 mg<1% DV
- Thiamin0.01 mg<1% DV
- Manganese0.18 mg8% DV
- Iron0.64 mg4% DV
- Calcium26.9 mg2% DV
- Potassium94.8 mg2% DV
- Zinc0.18 mg2% DV
- Selenium0.59 mcg1% DV
- Copper0.01 mg<1% DV
- Phosphorus9.0 mg<1% DV
- Magnesium2.6 mg<1% DV
- Sodium1.7 mg<1% DV
- Saturated Fat0.00 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.
- Manganese383% DV
- Iron178% DV
- Calcium104% DV
- Potassium101% DV
- Zinc80% DV
Overview
Chervil (Anthriscus cerefolium) is a delicate annual herb in the carrot family, native to the Caucasus and southern Russia and naturalized across Europe. With lacy leaves and a subtle aroma blending parsley and anise, it is one of the classic French fines herbes and a refined finishing herb for eggs, soups, and sauces. Dried chervil is strikingly nutrient-dense: per 100 g it provides roughly 237 kcal, 23.2 g protein, 49 g carbohydrate (~11 g fiber), and one of the most extreme mineral profiles among culinary herbs. It is among the richest food sources of iron (~32 mg) and especially manganese (~8.8 mg), with very high calcium (~1346 mg), magnesium (~130 mg), potassium (~4740 mg—exceptional), copper (~0.44 mg), and phosphorus (~450 mg). It also supplies abundant vitamin C (~50 mg) and vitamin A. Chervil's gentle anise scent comes from a volatile oil containing methyl chavicol (estragole) and 1-allyl-2,4-dimethoxybenzene, accompanied by flavonoids such as apiin and luteolin glycosides that contribute antioxidant capacity. Because chervil is used in small finishing amounts and is heat-sensitive, its bulk nutrient contribution is modest, but its mineral concentration and aromatic flavonoids place it firmly within the tradition of culinary medicine.
Health Benefits (4)
- Supplies dense iron and manganese for metabolism and oxygen transportmoderateExceptional iron supports hemoglobin synthesis while very high manganese serves as a cofactor for antioxidant SOD and metabolic enzymes
- Supports healthy blood pressure and fluid balancemoderateVery high potassium counters sodium and promotes vasodilation, a foundation for cardiovascular health
- Provides antioxidant and anti-inflammatory effectslimitedFlavonoids including apiin and luteolin glycosides scavenge free radicals and modulate inflammatory signaling
- Aids digestion and acts as a gentle toniclimitedAromatic volatile oils stimulate digestive secretions and have traditional use as a mild carminative and depurative herb
Food Pairings
- ·Pair with eggs and butter because chervil's delicate anise aroma defines classic French egg dishes and its flavonoids are fat-soluble
- ·Combine with fish and light cream sauces where its subtlety complements rather than overpowers delicate flavors
- ·Add to citrus-dressed salads because vitamin C aids absorption of chervil's non-heme iron
Practical Tips
- ·Add dried chervil at the very end of cooking or as a finish, since its delicate aroma is highly heat-sensitive
- ·Use generously to compensate—chervil is one of the mildest culinary herbs and easily lost
- ·Store airtight away from light and use within a year; its subtle flavor fades faster than robust herbs like oregano
Optimal Timing
Chervil's minerals and bioactives have no time-of-day dependency and suit everyday finishing use.
Finishing amounts are negligible in calories and fasting-compatible.
