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  • Nutrition Hub

Rosemary

Rosemary is used by the spoonful and earns its place through flavor rather than nutrition. It holds up to long cooking better than soft herbs do.
  • Nutrition Facts

Serving Size: 1 tablespoon fresh, chopped (3.3g)

  • Calories: 2
  • Calories: 2
  • Fiber: 0.2g
  • Sugar: 0g
  • Protein: 0.1g
  • Fat: 0.1g
  • Key Nutrients
Rosmarinic acid and carnosic acid, polyphenols studied for antioxidant activity
  • Key Vitamins
Vitamin C (1% DV), Vitamin B6 (1% DV)
  • Essential Minerals
Manganese (1% DV), Magnesium (1% DV)
  • Glycemic Impact
What’s This?
  • Glycemic Index (GI)
  • GI Score
  • Glycemic Load (GL)
  • GI per 100g:
  • Impact
  • Glycemic Scale Rating
Low (0-55)
Medium (56-69)
High (70+)
0 20 40 60 80 100
Fresh rosemary on white background
Fresh rosemary on white background
Herb
  • Health Benefits:

    • Rosemary is a flavor, not a nutrient source. A tablespoon of fresh chopped rosemary is about 2 calories, and nobody eats enough of it for the numbers on this page to change their day.

    • Rosmarinic acid and carnosic acid are real compounds and they are genuinely studied, mostly in cell and animal work, and mostly at concentrations far above what a sprig in a hot pan delivers.

    • This page used to say rosmarinic acid may support cognitive function, focus and memory retention. No large human trial supports that, it is a claim about how your brain works, and it was carrying no source. It is gone, and the change is logged on the corrections page.

    • The practical reason to reach for rosemary is that it holds up to long cooking where soft herbs collapse, so it can go in at the start of a roast rather than at the end.
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What’s This?

Glycemic Index (GI)

GI measures how fast a food raises blood sugar.

Glycemic Load (GL)

Tells you how big that rise actually is once portion size is factored in.

Example:

Watermelon has a high GI (it digests quickly) but a low GL because a normal serving doesn’t
contain many carbs so the actual blood-sugar impact is small.

Why it matters:

Understanding both GI and GL gives you a clearer picture of how foods affect your blood sugar both the speed of the rise and the true impact based on the portion you eat.