Nutrients in 300 calories of Basil

Fresh Basil (Ocimum basilicum).

Weight per 300 Calories

Basil

1304g

Fresh Basil has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

44%

20%

36%

300 kcal ▼

Macro Nutrients

Basil

Energy300 kcal

10.3%

Fresh Basil has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat8.35 g

8.6%

Fresh Basil has 8.3478260869565 g of Fat per 300 calories, which is 8.6% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.53 g

1.67%

Fresh Basil has 0.53478260869565 g of Saturated Fat per 300 calories, which is 1.67% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 34.12 g

258%

Fresh Basil has 4.1217391304348 g of Omega 3 per 300 calories, which is 258% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.95 g

5.6%

Fresh Basil has 0.95217391304348 g of Omega 6 per 300 calories, which is 5.6% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Fresh Basil has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate34.6 g

26.6%

Fresh Basil has 34.565217391304 g of Carbohydrate per 300 calories, which is 26.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars3.9 g

5.4%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Fresh Basil has 3.9130434782609 g of Sugars per 300 calories, which is 5.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.26 g

0.36%

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

Fresh Basil has 0.26086956521739 g of Fructose per 300 calories, which is 0.36% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.26 g

Fresh Basil has 0.26086956521739 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0 g

Fresh Basil has 0 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber21 g

55%

Fresh Basil has 20.869565217391 g of Fiber per 300 calories, which is 55% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein41 g

73.4%

Fresh Basil has 41.086956521739 g of Protein per 300 calories, which is 73.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Basil

Vitamin A3443 μg

383%

RAE, retinol activity equivalents

Fresh Basil has 3443.4782608696 μg of Vitamin A per 300 calories, which is 383% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.44 mg

37%

Thiamine

Fresh Basil has 0.44347826086957 mg of Vitamin B1 per 300 calories, which is 37% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.99 mg

76.3%

Riboflavin

Fresh Basil has 0.99130434782609 mg of Vitamin B2 per 300 calories, which is 76.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B311.8 mg

73.5%

Niacin, nicotinic acid, niacinamide

Fresh Basil has 11.765217391304 mg of Vitamin B3 per 300 calories, which is 73.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.73 mg

54.5%

Pantothenic acid

Fresh Basil has 2.7260869565217 mg of Vitamin B5 per 300 calories, which is 54.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.02 mg

156%

Pyridoxine

Fresh Basil has 2.0217391304348 mg of Vitamin B6 per 300 calories, which is 156% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9887 μg

222%

Folates and Folic Acid

Fresh Basil has 886.95652173913 μg of Vitamin B9 per 300 calories, which is 222% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Fresh Basil has 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C235 mg

261%

Ascorbic acid

Fresh Basil has 234.78260869565 mg of Vitamin C per 300 calories, which is 261% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Fresh Basil has 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E10.4 mg

69.6%

Tocopherols and Tocotrienols

Fresh Basil has 10.434782608696 mg of Vitamin E per 300 calories, which is 69.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K5410 μg

4509%

Phytomenadione or phylloquinone

Fresh Basil has 5410.4347826087 μg of Vitamin K per 300 calories, which is 4509% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Basil

Calcium2309 mg

231%

Fresh Basil has 2308.6956521739 mg of Calcium per 300 calories, which is 231% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper5.02 mg

558%

Fresh Basil has 5.0217391304348 mg of Copper per 300 calories, which is 558% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron41.3 mg

517%

Fresh Basil has 41.347826086957 mg of Iron per 300 calories, which is 517% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium835 mg

199%

Fresh Basil has 834.78260869565 mg of Magnesium per 300 calories, which is 199% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese15 mg

651%

Fresh Basil has 14.973913043478 mg of Manganese per 300 calories, which is 651% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus730 mg

104%

Fresh Basil has 730.4347826087 mg of Phosphorus per 300 calories, which is 104% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3848 mg

113%

Fresh Basil has 3847.8260869565 mg of Potassium per 300 calories, which is 113% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.9 μg

7.1%

Fresh Basil has 3.9130434782609 μg of Selenium per 300 calories, which is 7.1% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium52 mg

3.48%

Fresh Basil has 52.173913043478 mg of Sodium per 300 calories, which is 3.48% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc10.6 mg

96%

Fresh Basil has 10.565217391304 mg of Zinc per 300 calories, which is 96% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1201 g

32.5%

Fresh Basil has 1200.7826086957 g of Water per 300 calories, which is 32.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Fresh Basil:

300 calories of Basil has outstanding amounts of Vitamin A, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Fresh Basil:

300 calories of Basil has outstanding amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc.
It has a good amount of Selenium.
It also has some Sodium.

Macronutrients in 300 calories of Fresh Basil:

300 calories of Basil has outstanding amounts of Omega 3.
It is an excellent source of Carbohydrate, Fiber and Protein.
It also has a good amount of Fat.
This spice has some Omega 6 and Sugars.
While 300 calories of product has trace amounts of Saturated Fat, it has no Fructose, Glucose and Sucrose.

Compare Fresh Basil with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Basil

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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