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Fresh Sage — Nutrients, Health Benefits, And Shopping Tips

Fresh sage photo

Listonic Team

September 3, 2024

Fresh sage is known for its earthy, slightly peppery flavor and is often used in poultry and pork dishes. Discover how to select and store sage, its culinary applications, and tips for using it in your cooking to enhance savory dishes.

Nutrition facts

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

Nutrition facts

Amount per 100 g

Calories

🔥 315 kcal

Nutrients per: 100 g% Daily Value*
Carbs61 g22.18%
Fiber40 g142.86%
Sugars2 g4%
Glycemic Index5 -
Protein11 g22%
Sodium11 mg0.48%
Total Fat13 16.67%

*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 sage stand out:

40 g

✅ High Fiber Content

11 g

🧀 Good Protein Content

Did you know?

😋
Sage has a long history of culinary and medicinal use, known for its slightly peppery flavor.
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Wrap in a damp paper towel and place in the fridge for up to 1-2 weeks. For extended storage, dry the sage and store in an airtight container for as long as 6 months.

Health benefits

Understand how fresh sage can be a beneficial addition to your diet, fostering a healthier lifestyle.
  • Rich in antioxidants, which help protect the body from free radicals and reduce inflammation.
  • Supports cognitive function and memory, potentially improving brain health.
  • Contains essential vitamins and minerals such as Vitamin K, which supports bone health and blood clotting.

Health risks

Understand the risks connected to using fresh sage.
  • 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 stomach pain or nausea when consumed in large quantities, particularly due to its strong flavor.
  • Potential interactions with medications as sage can interact with drugs that affect the central nervous system or blood clotting.
  • 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 sage

Fresh sage should have soft, yet firm leaves with a velvety texture. Its color should be a deep, silvery green. Crush a leaf slightly to smell its warm, aromatic scent, ensuring it’s potent and fresh.

Steer clear of sage with dry or brittle leaves, which suggest they have lost much of their essential oils. Properly fresh sage will add depth and a slight peppery taste to dishes.

How to choose fresh sage

How to store fresh sage

Fresh sage should be kept in the refrigerator. Wrap it in a slightly moist paper towel and place it inside a plastic bag to help retain its freshness. When stored correctly, fresh sage can remain good for 1-2 weeks.

Extended exposure to air can lead to wilting and a decrease in flavor. It's best to keep it away from strong-smelling foods, as sage can easily pick up odors. Ensure the bag is loosely closed to maintain its freshness and aroma.

✅ Extra Tip

If sage begins to dry out, lightly mist it with water before storing to help retain moisture.

How long does it last?

Fresh sage 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, sage can be dried and kept for up to 6 months in an airtight container.

What to do with leftovers?

Leftover fresh sage can be used in a variety of culinary and non-culinary ways. In the kitchen, sage’s earthy, slightly peppery flavor complements dishes like stuffing, roasted meats, pasta, and soups. Sage leaves can also be fried to make a crispy garnish for various dishes.

Beyond cooking, fresh sage has a long history of use in traditional remedies and rituals. It’s often used in smudging to cleanse and purify spaces; burning dried sage is believed to remove negative energy from a room. Fresh sage can also be brewed into a tea that is traditionally used to help soothe sore throats and improve digestion. Sage leaves can be used in homemade beauty treatments, such as an herbal face steam or a hair rinse to help darken graying hair. Additionally, sage has antimicrobial properties and can be used in natural cleaning solutions.

👨‍⚕️️ 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 sage supports specific health conditions

Fresh sage is a medicinal herb rich in antioxidants, such as rosmarinic acid, which support brain function by improving memory and cognitive health. Its anti-inflammatory properties may promote heart health by reducing inflammation and improving circulation. Sage also contains antimicrobial compounds that support digestive health by reducing bloating and aiding digestion. Additionally, sage is known to help balance hormones and may reduce symptoms associated with menopause, supporting overall women’s health.

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