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Fresh Oregano — Nutrients, Health Benefits, And Shopping Tips

Fresh oregano photo

Listonic Team

September 3, 2024

Fresh oregano is a robust herb commonly used in Mediterranean and Mexican cuisines. Explore how to use oregano to add depth to sauces and meats, the health benefits it offers, and effective methods for storing it to retain its potent flavor.

Nutrition facts

Check the detailed nutritional values of fresh oregano, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 306 kcal

Nutrients per: 100 g% Daily Value*
Carbs64 g23.27%
Fiber43 g153.57%
Sugars4 g8%
Glycemic Index5 -
Protein11 g22%
Sodium15 mg0.65%
Total Fat10 12.82%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes fresh oregano stand out:

43 g

✅ High Fiber Content

11 g

🧀 Good Protein Content

Did you know?

😋
Oregano is a staple herb in Italian and Greek cooking, known for its strong, earthy flavor.
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Wrap in a damp paper towel and place in a plastic bag in the fridge.

Health benefits

Discover the benefits of fresh oregano in contributing to a healthier daily routine.
  • Rich in antioxidants, such as thymol and carvacrol, which help protect the body from free radicals and reduce inflammation.
  • Supports digestive health by stimulating the production of digestive enzymes.
  • Contains essential vitamins and minerals such as Vitamin K, Vitamin A, and manganese, which support overall health and well-being.

Health risks

Examine the potential concerns associated with fresh oregano.
  • Potential for allergic reactions in some individuals, particularly those allergic to plants in the Lamiaceae family, causing symptoms like itching, swelling, or difficulty breathing.
  • Digestive discomfort such as bloating or gas when consumed in large quantities, especially for those sensitive to high-fiber foods.
  • Potential interactions with medications particularly blood thinners, as oregano may have mild anticoagulant effects.
  • Risk of contamination with harmful bacteria or pesticides if not properly washed or sourced from a reputable supplier.
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How to choose fresh oregano

Look for fresh oregano with robust, green leaves and firm stems. It should have a potent, earthy smell that is characteristic of the herb. Pinch a leaf to test its freshness—it should release a strong fragrance.

Avoid oregano that is wilting or browning at the edges. Well-kept fresh oregano should uplift your recipes with its pungent, peppery flavor.

How to choose fresh oregano

How to store fresh oregano

Refrigeration is perfect for fresh oregano. Wrapping it in a slightly damp paper towel and placing it in a plastic bag can help preserve its aroma and flavor. This method allows oregano to remain fresh for about 1-2 weeks.

Too much moisture can cause spoilage, so it's best to avoid washing oregano prior to storage. Maintaining adequate airflow is essential to keep it fresh and to prevent mold growth.

✅ Extra Tip

If you have extra oregano, try freezing it in ice cube trays with a bit of water or olive oil to extend its shelf life and preserve its flavor.

How long does it last?

Fresh oregano can last for 1-2 weeks in the refrigerator when stored in a plastic bag with a paper towel to absorb excess moisture. For longer storage, oregano can be dried and kept for up to 6 months in an airtight container.

What to do with leftovers?

Leftover fresh oregano can be used in a variety of culinary and non-culinary ways. In the kitchen, oregano is a versatile herb that adds a robust, earthy flavor to dishes like pasta sauces, pizzas, roasted vegetables, and grilled meats. It can be used fresh or dried and is a staple in Mediterranean and Mexican cuisines.

Beyond cooking, fresh oregano has several practical uses. It can be brewed into a tea, traditionally used to help relieve respiratory issues and support digestion. Oregano’s essential oils have natural antibacterial properties, making it useful in homemade cleaning solutions or as a natural disinfectant. Fresh oregano can also be added to bath sachets or potpourri to create a refreshing aroma. Additionally, it can be used in DIY beauty treatments, such as an herbal steam to cleanse and refresh the skin.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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How fresh oregano supports specific health conditions

Fresh oregano is a potent herb rich in antioxidants, such as thymol and carvacrol, which support immune health by protecting cells from oxidative stress. Its antimicrobial properties promote digestive health by preventing bacterial infections and improving gut health. Oregano also contains anti-inflammatory compounds that may support heart health by reducing inflammation and improving circulation. Additionally, it supports respiratory health by easing symptoms of colds and coughs.

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