Fresh Oregano — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 3, 2024
Nutrition facts
Nutrition facts
Amount per 100 g
Calories
🔥 306 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 64 g | 23.27% |
| Fiber | 43 g | 153.57% |
| Sugars | 4 g | 8% |
| Glycemic Index | 5 | - |
| Protein | 11 g | 22% |
| Sodium | 15 mg | 0.65% |
| Total Fat | 10 | 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.
43 g
✅ High Fiber Content
11 g
🧀 Good Protein Content
Did you know?
Health benefits
- 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
- 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.
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 store fresh oregano
Refrigeration is ideal for fresh oregano. Wrapping it in a damp paper towel and storing it in a plastic bag can help maintain its aroma and flavor. This way, oregano can stay fresh for up to a week.
Excess moisture can lead to spoilage. Washing oregano before storage is not recommended. Ensuring proper airflow helps preserve its freshness and prevents it from becoming moldy.
✅ Extra Tip
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
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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Listonic Team
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Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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