Herbs and Spices: Antioxidants and Flavour Reference

Herbs and spices contribute almost nothing to daily macronutrient intake, because typical use measures in pinches and grams rather than handfuls. Their dietary value lies elsewhere. Per gram, dried spices are among the most antioxidant-dense foods on the shelf: cloves, cinnamon, oregano, thyme, sage and turmeric all score in the top tier of standardised antioxidant assays, well above most fruits and vegetables. Their main nutritional role is letting people enjoy lower-salt, lower-sugar cooking without the food becoming bland.

The boundary between herb and spice in this category follows the usual culinary convention. Herbs are typically the leafy parts of the plant (basil, parsley, coriander, thyme, rosemary, oregano, sage, mint, dill, chives, bay), used either fresh or dried. Spices are the seeds, roots, bark, fruits or buds (cinnamon, cumin, coriander seed, cardamom, cloves, nutmeg, star anise, peppercorns, ginger, turmeric, paprika, mustard seed). Most are used dried, although fresh ginger, fresh turmeric and fresh chillies are increasingly available in UK shops.

Some entries in this category bring more than antioxidant value. Turmeric contains curcumin, which has been studied extensively for anti-inflammatory effects (although bioavailability from culinary doses is limited; supplemental forms work differently). Cinnamon has been investigated for blood-glucose effects with mixed evidence. Saffron is one of the most expensive spices by weight but is used in tiny pinches for both colour and flavour. Black pepper increases the absorption of curcumin and several other phytochemicals when used together, which is why traditional recipes pair them.

UK supermarkets stock a baseline range of dried herbs and spices, with much wider selection at South Asian, Middle Eastern and Mediterranean grocers. Whole spices (cumin seed, coriander seed, peppercorns, cinnamon sticks) keep their flavour for years; pre-ground forms lose volatile oils within months and should be used or replaced regularly. Storing in an airtight container away from heat and light extends shelf life significantly.

Most entries in this category come from the USDA "Spices, X" set in dried form. Fresh herbs sit on the boundary with vegetables and have a much higher water content, so per-100 g comparisons can mislead. The entries below cover individual herbs and spices, with per 100 g energy and the macronutrient breakdown where reported. Tap any card to open the full reference.

Fresh Coriander (Cilantro)Fresh coriander (cilantro) provides 23 kcal and 2.1 g of protein per 100 g. Full nutrition facts, history, health benefits, and a complete culinary guide.
Bay LeafBay leaf provides 313 kcal per 100 g dried — a foundational herb in European and Middle Eastern cooking. Full guide, history, and culinary uses.
Caraway SeedCaraway seed provides 333 kcal per 100 g dried — one of Europe's oldest culinary spices with distinctive earthy, anise-like flavour. Full guide and culinary uses.
CardamomCardamom provides 311 kcal per 100 g dried — the "queen of spices," one of the world's most complex and prized aromatics. Full guide, history, and culinary uses.
Celery SeedCelery seed provides 392 kcal per 100 g dried — an intense, concentrated celery flavour used in pickling, spice blends, and coleslaw. Full guide and culinary uses.
Dried Coriander LeafDried coriander leaf provides 279 kcal per 100 g — the concentrated form of one of the world's most widely used herbs. Full guide and culinary comparison with fresh.
Coriander SeedCoriander seed provides 298 kcal per 100 g dried — citrusy, warm, and versatile. Full guide to coriander seed history, flavour compounds, and culinary uses.
Cumin SeedCumin seed provides 375 kcal per 100 g dried — the world's second most consumed spice after black pepper. Full guide, history, health benefits, and culinary uses.
Curry PowderCurry powder provides 325 kcal per 100 g dried — a British invention inspired by Indian spice blends. Full guide to its history, composition, and culinary uses.
Dill SeedDill seed provides 305 kcal per 100 g dried — more pungent and earthy than dill weed, used in pickling and bread. Full guide, history, and culinary uses.
Ground GingerGround ginger provides 335 kcal per 100 g dried — one of the world's most important medicinal and culinary spices. Full guide, history, and anti-nausea evidence.
MaceMace provides 475 kcal per 100 g dried — the lacy red aril of the nutmeg fruit, with a more delicate flavour than nutmeg itself. Full guide, history, and culinary uses.
MarjoramMarjoram provides 271 kcal per 100 g dried — sweeter and more delicate than oregano, with a rich Mediterranean and Central European heritage. Full guide and culinary uses.
Mustard SeedMustard seed provides 508 kcal per 100 g dried — from the world's most widely consumed condiment to a cornerstone of Indian cooking. Full guide, history, and culinary uses.
Dried ParsleyDried parsley provides 292 kcal per 100 g — the world's most widely cultivated herb. Full guide to parsley's history, vitamin K content, and culinary uses.
Black PepperBlack pepper provides 251 kcal per 100 g dried — the world's most traded spice. Full guide to its extraordinary history, piperine benefits, and culinary uses.
SaffronSaffron provides 310 kcal per 100 g dried — the world's most expensive spice by weight. Full guide to saffron's history, cultivation, mood research, and culinary uses.
SageSage provides 315 kcal per 100 g dried — one of the most powerfully flavoured herbs in European cooking, with a long history as a medicinal plant. Full guide.
SavorySavory provides 272 kcal per 100 g dried — summer and winter savory, the classic seasoning for beans and sausages. Full guide, history, and culinary uses.
TarragonTarragon provides 295 kcal per 100 g dried — the herb of French fine cuisine, essential to béarnaise and fines herbes. Full guide, history, and culinary uses.
ThymeThyme provides 276 kcal per 100 g dried — a foundational herb in European cooking with powerful antimicrobial compounds. Full guide, history, and culinary uses.
AllspiceAllspice (dried) provides 263 kcal per 100 g — a complex Caribbean spice that combines notes of clove, cinnamon, and nutmeg. Full guide, history, and culinary uses.
Anise SeedAnise seed provides 337 kcal per 100 g dried — an ancient Mediterranean spice with distinctive liquorice character. Full guide, history, and culinary uses.
Dried BasilDried basil provides 233 kcal per 100 g — a cornerstone of Mediterranean and Italian cooking. Full guide to basil history, culinary uses, and fresh vs. dried.
ChervilChervil provides 237 kcal per 100 g dried — a delicate, anise-scented French herb and one of the classic fines herbes. Full guide, history, and culinary uses.
Chilli PowderChilli powder provides 282 kcal per 100 g dried — a blend of dried chillies and warm spices. Full guide to varieties, heat levels, uses, and health benefits.
CinnamonCinnamon provides 247 kcal per 100 g dried — one of the world's oldest and most treasured spices. Full nutrition guide, history, health benefits, and culinary uses.
ClovesCloves provide 274 kcal per 100 g dried — one of history's most traded spices, rich in eugenol. Full guide, history, health properties, and culinary uses.
Dried Dill WeedDried dill weed provides 253 kcal per 100 g — a fresh, grassy herb with particular affinity for fish, cucumber, and dairy. Full guide and culinary uses.
Fennel SeedFennel seed provides 345 kcal per 100 g dried — sweet, anise-scented, and fundamental to Italian sausage, Indian cooking, and digestive traditions. Full guide.
Fenugreek SeedFenugreek seed provides 323 kcal per 100 g dried — a bitter, maple-like spice fundamental to South Asian and Middle Eastern cooking. Full guide and health information.
Garlic PowderGarlic powder provides 331 kcal per 100 g dried — concentrated garlic flavour without the prep. Full guide to garlic's history, allicin, health benefits, and uses.
NutmegNutmeg provides 525 kcal per 100 g dried — once worth its weight in gold, now a key warming spice in European and Asian cooking. Full guide, history, and culinary uses.
Onion PowderOnion powder provides 341 kcal per 100 g dried — concentrated onion flavour without the prep. Full guide to uses, comparison with fresh onion, and storage.
OreganoOregano provides 265 kcal per 100 g dried — one of the most aromatic herbs in Mediterranean cooking. Full guide, history, antioxidant content, and culinary uses.
PaprikaPaprika provides 282 kcal per 100 g dried — from sweet and mild to hot and smoked, a fundamental spice in Hungarian, Spanish, and global cooking. Full guide.
Poppy SeedsPoppy seeds provide 525 kcal per 100 g — rich in oil and minerals, used in European baking and Indian cooking. Full guide, history, and culinary uses.
Poultry Seasoning BlendPoultry seasoning provides 307 kcal per 100 g — a blend of sage, thyme, marjoram, and rosemary. Full guide to this classic blend and how to use it beyond poultry.
Pumpkin Pie Spice BlendPumpkin pie spice provides 342 kcal per 100 g — a warm blend of cinnamon, ginger, nutmeg, and cloves. Full guide to this blend and its many uses beyond pie.
RosemaryRosemary provides 331 kcal per 100 g dried — one of the most powerfully aromatic herbs, with a history stretching from ancient Rome to modern neuroscience. Full guide.
TurmericTurmeric provides 312 kcal per 100 g dried. One of the most researched spices for health — curcumin evidence reviewed honestly alongside its extraordinary culinary history.