Herbs and Spices / Fresh Herbs
Basil, sweet, fresh
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 46kcal / 2530kcal (1%) |
Macronutrients
Protein | 3.3 g/ 71g (4%) | ||||||
Total Fat | 0.6 g/ 42g (1%) low | ||||||
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Total Carbs | 6.9 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.05 mg/ 1mg (4%) |
Vit B2 | 0.12 mg/ 1mg (9%) |
Vit B3 | 1.4 mg NE/ 16mg NE (8%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 269 mg/ 750mg (35%) high |
Phosphorus | 90 mg/ 700mg (12%) |
Iron | 1.4 mg/ 12mg (11%) |
Potassium | 500 mg/ 2000mg (25%) source |
Sodium | 13 mg/ 1500mg (0.87%) very low |
Zinc | 0.9 mg/ 7mg (13%) |
What is this food?
Basil (sweet, fresh) — a fragrant herb used as a flavoring for meals and drinks. In a 100g serving, it’s low in calories (46 kcal) and contains fiber (5g) and carbohydrates (6.9g).
Why it matters to health
Basil can support better digestion because it has dietary fiber (5g), and it also adds freshness with very little fat (0.6g) and almost no cholesterol. It’s also relatively low in sodium (13mg), which is helpful for everyday meals. The carbs are mostly from natural plant sugars (1.5g) and fiber, so it won’t spike your meal the way sugary drinks or desserts can. Since it’s an herb, its main value is flavor + fiber rather than being a major source of calories.
Healthier tips
- Use basil to boost flavor so you can use less salt or heavy sauces. Aim to include it in your 3 full meals and add it to 1–2 snacks when you can (e.g., basil in salads, soups, or as a garnish for rice meals). Practical ideas:
- Top your ulam or soup with fresh basil for extra fiber and aroma.
- Pair with lean protein (fish, chicken, tofu) and add vegetables to make your plate balanced.
- If you’re making a drink, keep the sweetness low and let the basil flavor do the work.
Common Filipino dishes
Sinigang, Tinola, Ginisang gulay, Chicken or fish soup, Laing, Pancit
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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