Dill Nutrition Facts: The Tiny Herb With Big Nutrient Value
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- 01. Dill Nutrition Facts You Should Know Before You Try It
- 02. Complete Nutritional Profile per 100 Grams
- 03. Common Serving Size Nutrition Facts
- 04. Macronutrient Breakdown and Percentage Distribution
- 05. Vitamin Content and Health Implications
- 06. Mineral Profile and Bone Health Benefits
- 07. Health Benefits Supported by Nutritional Data
- 08. Dried Versus Fresh Dill Nutrition Comparison
- 09. Culinary Applications Maximizing Nutrient Retention
- 10. Historical Context and Traditional Use
- 11. Safety Considerations and Potential Interactions
- 12. Conclusion: Integrating Dill Into Your Nutrition Strategy
Dill Nutrition Facts You Should Know Before You Try It
C Fresh dill delivers just 43 calories per 100 grams while packing powerful nutrients including 85mg of vitamin C (94% of daily value), 386mcg of vitamin A (43% DV), 208mg of calcium (16% DV), and 6.59mg of iron (37% DV), according to USDA food composition data published in 2024. One typical serving of 1 cup fresh dill sprigs (9g) contains only 4 calories but provides 7.6mg vitamin C (8% DV) and 0.59mg iron (3% DV), making it an exceptionally nutrient-dense herb.
Complete Nutritional Profile per 100 Grams
The comprehensive nutrient breakdown reveals why dill deserves a regular spot in your kitchen. According to the official USDA database and verified by Tuasaúde's nutritional analysis updated April 22, 2024, fresh dill contains the following components per 100g:
| Component | Amount per 100g | % Daily Value |
|---|---|---|
| Energy | 43 cal | 2% |
| Protein | 3.46 g | 7% |
| Total Fat | 1.12 g | 1% |
| Carbohydrates | 7.02 g | 2% |
| Dietary Fiber | 2.1 g | 8% |
| Sugar | 0.0 g | 0% |
| Calcium | 208 mg | 16% |
| Iron | 6.59 mg | 37% |
| Magnesium | 55 mg | 13% |
| Phosphorus | 66 mg | 5% |
| Potassium | 738 mg | 16% |
| Vitamin C | 85 mg | 94% |
| Vitamin A | 386 mcg | 43% |
| Vitamin B1 (Thiamine) | 0.058 mg | 5% |
| Vitamin B2 (Riboflavin) | 0.296 mg | 23% |
| Vitamin B3 (Niacin) | 1.57 mg | 10% |
| Vitamin B6 | 0.185 mg | 11% |
| Vitamin B9 (Folate) | 150 mcg | 38% |
This remarkable nutrient density means dill provides substantial micronutrients with minimal caloric impact, a hallmark of premium culinary herbs.
Common Serving Size Nutrition Facts
Most home cooks use much smaller portions than 100 grams, so understanding practical serving sizes is essential for accurate dietary tracking:
- 1 teaspoon dried dill weed: 3 calories, 1g carbohydrates, 2mg sodium
- 1 tablespoon fresh dill: 0.2 calories, negligible macros
- 1 cup fresh dill sprigs (9g): 4 calories, 7.6mg vitamin C, 0.31g protein
- 5 sprigs fresh dill (approximately 3g): 1.3 calories
- 1 cup chopped fresh dill (14g): 6 calories, 11.9mg vitamin C
The low calorie density of 43 calories per 100g makes dill ideal for flavor-rich cooking without weight gain concerns.
Macronutrient Breakdown and Percentage Distribution
Understanding the macronutrient composition helps integrate dill into balanced meal planning strategies:
- Carbohydrates comprise 54% of dill's calories (7.02g per 100g, primarily from fiber)
- Protein accounts for 27% of calories (3.46g per 100g, high for an herb)
- Total fat represents 19% of calories (1.12g per 100g, mostly unsaturated)
- Dietary fiber provides 2.1g per 100g, supporting digestive health
- Sugar content is negligible at 0.0g per 100g
This balanced macronutrient profile distinguishes dill from many other culinary herbs that are predominantly carbohydrate-based.
Vitamin Content and Health Implications
Dill stands out for its exceptional vitamin content, particularly vitamin C and vitamin A:
Vitamin C at 85mg per 100g delivers 94% of the daily value, supporting immune function, collagen synthesis, and antioxidant protection. This immune-supporting power explains why dill tea has been used traditionally for respiratory ailments since ancient Persian medicine. Vitamin A (386mcg) provides 43% DV, crucial for vision health and cellular differentiation. The B-vitamin complex includes significant folate (150mcg, 38% DV), important for DNA synthesis and pregnancy health.
"Dill's vitamin C content rivals that of oranges when measured per calorie, making it one of the most efficient vitamin C sources in the culinary herb category," notes Dr. Maria Santos, nutrition researcher at the University of Porto, in her 2024 publication on medicinal plants.
Mineral Profile and Bone Health Benefits
The mineral composition of dill supports multiple physiological systems, particularly skeletal health:
Calcium at 208mg per 100g (16% DV) contributes significantly to bone mineral density when dill is consumed regularly. Combined with magnesium (55mg), phosphorus (66mg), and potassium (738mg), dill creates a bone-supporting mineral matrix that enhances calcium absorption and reduces urinary calcium excretion. Iron content of 6.59mg (37% DV) makes dill one of the richest herb-based iron sources, beneficial for preventing iron-deficiency anemia.
Health Benefits Supported by Nutritional Data
The nutrient profile directly enables several evidence-based health benefits documented in peer-reviewed research:
- Cholesterol reduction: Flavonoids, tannins, and terpenes in dill may reduce triglycerides and LDL cholesterol levels
- Blood sugar regulation: Fiber content and bioactive compounds support glycemic control in type 2 diabetes
- Digestive relief: Traditional use for nausea, diarrhea, and hiccups supported by carminative properties
- Antioxidant protection: High vitamin C and flavonoid content neutralize free radicals protecting cellular integrity
- Anti-inflammatory effects: Bioactive compounds reduce inflammatory markers in preclinical studies
Dried Versus Fresh Dill Nutrition Comparison
Understanding the nutritional differences between dried and fresh forms prevents miscalculations in dietary planning:
| Nutrient | Fresh Dill (100g) | Dried Dill (1 tsp/1g) |
|---|---|---|
| Calories | 43 cal | 3 cal |
| Carbohydrates | 7.02 g | 1 g |
| Protein | 3.46 g | 0 g |
| Fat | 1.12 g | 0 g |
| Sodium | 3 mg | 2 mg |
| Cholesterol | 0 mg | 0 mg |
Dried dill concentrates nutrients by weight but is typically used in much smaller quantities, so actual nutrient intake from dried dill remains minimal per serving.
Culinary Applications Maximizing Nutrient Retention
To preserve dill's heat-sensitive nutrients like vitamin C, add fresh dill at the end of cooking:
- Garnish soups and stews with fresh dill after removing from heat
- Mix into yogurt-based sauces instead of cooking directly
- Combine with cold dishes like cucumber salad or smoked salmon
- Steep dried dill in hot water for tea to extract water-soluble compounds
- Store fresh dill wrapped in damp paper towel for up to 10 days refrigerated
This proper handling technique maintains up to 90% of vitamin C content compared to only 40% retention when boiled.
Historical Context and Traditional Use
Dill (Anethum graveolens) has been cultivated for over 5,000 years, with archaeological evidence from ancient Egyptian tombs and Roman settlements. Ancient Greeks used dill as a symbol of prosperity, while medieval European physicians prescribed dill tea for colic and indigestion. The herb's medicinal legacy continues today, with modern research validating traditional uses for digestive relief and blood sugar management.
Safety Considerations and Potential Interactions
While dill is generally safe as a culinary herb, certain populations should exercise caution:
- Pregnant women should avoid medicinal doses as dill may stimulate uterine contractions
- Individuals on diabetes medications should monitor blood sugar as dill may enhance hypoglycemic effects
- People taking lithium should consult physicians as dill may act as a diuretic
- Allergic reactions are rare but possible, particularly in those allergic to Apiaceae family plants (carrot, celery, fennel)
For standard culinary use in cooking, dill poses no significant safety concerns for the general population.
Conclusion: Integrating Dill Into Your Nutrition Strategy
Dill represents a powerhouse culinary herb delivering exceptional micronutrient density with minimal calories. Its 85mg vitamin C per 100g, 6.59mg iron, 208mg calcium, and rich B-vitamin complex make it a strategic addition to nutrient-focused diets. Whether garnishing Scandinavian gravlax, seasoning Indian pickles, or steeping as digestive tea, dill's versatile applications and evidence-based health benefits justify regular inclusion in home cooking. The next time you reach for flavor, remember that dill delivers far more than taste-it delivers substantial nutritional value backed by both traditional wisdom and contemporary science.
Helpful tips and tricks for Dill Nutrition Facts The Tiny Herb With Big Nutrient Value
How many calories are in dill?
Fresh dill contains 43 calories per 100 grams, making it extremely low-calorie. One cup of fresh dill sprigs (9g) has just 4 calories, while one teaspoon of dried dill weed contains 3 calories.
Is dill good for you?
Yes, dill is highly nutritious, providing 94% of daily vitamin C, 43% of vitamin A, 37% of iron, and 38% of folate per 100 grams. It contains antioxidants, supports digestion, may lower cholesterol, and offers anti-inflammatory benefits.
What vitamins are in dill?
Dill contains vitamin C (85mg/100g), vitamin A (386mcg), vitamin B1 (0.058mg), vitamin B2 (0.296mg), vitamin B3 (1.57mg), vitamin B6 (0.185mg), and folate/B9 (150mcg), making it one of the most vitamin-rich culinary herbs.
How much iron is in dill?
Fresh dill contains 6.59mg of iron per 100 grams, which is 37% of the daily value. This makes dill one of the richest iron sources among culinary herbs.
Can you eat too much dill?
Yes, excessive consumption may cause digestive upset due to high fiber and bioactive compounds. Typical culinary amounts (1-2 tablespoons fresh or 1 teaspoon dried) are safe for most people. Pregnant women should consult clinicians before using medicinal doses.
Does dried dill have the same nutrition as fresh?
Dried dill has concentrated nutrients by weight but is used in smaller quantities. Per serving, fresh dill provides more vitamin C and water-soluble nutrients. Dried dill retains most minerals but loses 40-60% of vitamin C during dehydration.
Is dill high in protein?
Relative to other herbs, yes-dill contains 3.46g protein per 100g (7% DV), which is 27% of its calories from protein. However, typical serving sizes contribute minimal protein to total intake.
What is the glycemic index of dill?
Dill has an extremely low glycemic impact due to only 7.02g carbohydrates per 100g with 2.1g fiber and 0g sugar. Its glycemic load is negligible at typical serving sizes, making it suitable for diabetic diets.