Nutritional profile

According to USDA FoodData Central, fresh rosemary is low in calories and provides small amounts of fiber, with vitamins and minerals such as vitamin A, calcium, and iron. Because rosemary is usually used as a seasoning in small amounts, the nutritional contribution per serving is limited.

In the kitchen

Rosemary can be chopped into marinades, rubbed onto meats, baked into focaccia, or added to roasted potatoes and winter vegetables. Whole sprigs are also useful for infusing soups, stews, and pan sauces.

Choosing & preparing

Choose sprigs with firm stems and fragrant, needle-like leaves that are green and not brittle. Avoid herbs that are dried out, browned, or shedding heavily.

Flavor pairings

Rosemary pairs well with garlic, lemon, olive oil, lamb, chicken, pork, potatoes, white beans, and mushrooms. It also goes with bread, olives, and roasted squash.

Tips

Use rosemary sparingly, since its flavor can dominate quickly. Strip the needles from tough stems and chop finely for more even distribution.

General food-composition information based on USDA FoodData Central. This is not medical or dietary advice; for personal guidance, consult a registered dietitian or your doctor. Page updated Aug 4, 2026.