How Many Calories in Basil? Nutrition & Macros

Five fresh basil leaves (5 g) contain approximately 1 calorie — essentially nothing. One cup of chopped basil (24 g) has about 6 calories. Per 100 g, fresh basil has 23 calories — but you never use anywhere near that amount as a garnish or flavoring. At typical serving sizes, basil adds virtually zero calories to your meal. It is an herb you measure in leaves, not cups.

Yes, absolutely. Five leaves (5 g) have only 0.05 g of net carbs — practically zero. Even a full cup of chopped basil (24 g) provides only about 0.25 g of net carbs. Use basil freely on any keto plan. Pesto (basil + pine nuts + Parmesan + olive oil + garlic) is also keto-friendly at roughly 4 g net carbs per 100 g with high healthy fat. Make a keto Caprese with mozzarella, tomato slices, basil, and extra virgin olive oil.

Yes. Basil contains eugenol, an essential oil with anti-inflammatory and antimicrobial properties. It provides good vitamin C (18 mg per 100 g), excellent folate (68 mcg), and notable manganese (1.148 mg, 50% DV). Basil has been used as a medicinal herb for centuries in traditional medicine. However, since you typically eat only a few leaves at a time, the per-serving nutrient contribution is modest. Its greatest health value is as a flavorful way to make healthy meals more enjoyable without adding calories.

Fresh basil has a brighter, more complex flavor — ideal for uncooked dishes like Caprese salad, bruschetta, and garnishes. Add it at the end of cooking to preserve its aroma. Dried basil is more concentrated (1 teaspoon dried is roughly equal to 1 tablespoon fresh), more convenient, and better for long-cooking dishes like stews and sauces. Fresh basil is more aromatic and visually appealing, while dried basil is pantry-stable for months. For pesto, always use fresh.

Do NOT refrigerate fresh basil — cold temperatures blacken the leaves. Keep the stems in a glass of water at room temperature, like a bouquet of flowers, loosely covered with a plastic bag. This keeps basil fresh for a week or more. For longer storage, freeze basil: blanch briefly, pat dry, and freeze flat on a tray, or freeze chopped basil in olive oil in ice cube trays for ready-to-use flavor cubes. Dried basil stores in an airtight container for up to a year.

Pesto — the classic Genovese sauce (basil + pine nuts + Parmesan + olive oil + garlic). Caprese salad — tomato, mozzarella, and fresh basil with olive oil. Margherita pizza — tomato sauce, mozzarella, and basil leaves. Thai basil stir-fry — Thai basil with chicken, shrimp, or tofu. Pasta sauces — fresh basil torn into marinara or arrabbiata. Infused water and cocktails — basil lemonade, basil mojito. Eggs — added to omelets, frittatas, or scrambled eggs.