Basil

Food · Vegetable · Food, Typed Supps

A fragrant herb that is genuinely nutrient-dense by weight, though you only ever eat a small amount of it at a time.

Stage by stage

Intake (Chewing releases its oils): Chewing crushes the leaves, releasing their aromatic oils and nutrients.
Stomach (Digestion begins): Contents move to the stomach where digestion of the small amount of fat and protein begins.
Small intestine (Fat-soluble vitamins absorbed): Beta-carotene and vitamin E absorb better alongside some dietary fat.
Bloodstream (Supports vision and immunity): Beta-carotene converts to vitamin A as needed, supporting vision and immune function.

Timing

Pairs well with a source of fat, such as olive oil, to help absorb its fat-soluble vitamins A, E, and K.

Time to effect

Weeks: As part of a consistently varied diet, its contribution to vitamin A and antioxidant intake adds up gradually rather than from any single meal.

Allergens

None of the fourteen major allergens. Derived from what this food is, not from a product label.

Eating patterns

Fits: Vegan, Vegetarian, Pescatarian, Halal, Kosher, Keto, Gluten-free. Depends on the product: Low-FODMAP.

Satiety

Not scored: the satiety index is measured on 240 kcal servings, and nobody eats a 240 kcal serving of this. The question does not apply rather than the answer being unknown.

Environmental footprint

0.5 kg CO2e and 108 litres of freshwater per kg, matched to "Other vegetables" in Poore & Nemecek (2018), Science 360.

Cost band

Pricey — roughly £25 per kg, as a band midpoint rather than a price.

Key nutrients

Nutrition per 100g

Calories: 22.5
Protein: 2.6g
Carbohydrate: 0.2g
of which sugars: 0g
Fat: 0.5g
of which saturated: 0g
Fibre: 3.3g
Sodium: 10mg

Food vs. supplement

Basil’s per-100g numbers look strong, but a real serving is a few torn leaves — grams, not 100g — so its practical contribution to daily nutrient intake is modest; its main value is flavor.

Kitchen tip

Tear leaves by hand rather than cutting with a knife, and add basil at the very end of cooking since heat quickly destroys its flavor and vitamin C.

Common myth

“Basil’s nutrition numbers mean a pesto is a genuine vitamin A source.” In reality: A realistic serving of basil is a few grams, not 100g, so its actual contribution to daily vitamin A intake is modest — its main value is flavor.