Sage
Sage, dried
Categories
Cooking method
| Macros | per 100 g |
|---|---|
| Calories | 316 kcal |
| Protein | 10.6 g |
| Fat | 12.8 g |
| Carbs | 20.4 g |
Sage is an aromatic herb used raw or dried as a culinary seasoning, most commonly in small quantities to flavour roasted meats, stuffings, pasta dishes and compound butters. Because it is used in pinches rather than portions, the per-100g figures reflect its concentrated nutrient profile rather than typical intake: 119 kcal, 4 g of protein, 5.9 g of fat, 15.6 g of carbohydrates and a notably high 14.1 g of dietary fibre per 100 g, with very little sugar (0.4 g). Sage is exceptionally rich in vitamin K at 1714.5 mcg per 100 g, and also provides vitamin A (295 mcg), folate (109 mcg), potassium (668 mg), calcium (600 mg) and magnesium (160 mg). No glycemic index is available for sage. It is compatible with vegan, vegetarian, gluten-free, dairy-free, keto, paleo, Mediterranean and low-FODMAP dietary patterns.
How many calories in sage?
Raw sage contains 119 kcal per 100 g. In practice, a typical pinch or garnish of fresh sage leaves weighs around 2–5 g, contributing fewer than 6 kcal to a dish.
How much vitamin K is in sage?
Sage contains 1714.5 mcg of vitamin K per 100 g, making it one of the most concentrated herb sources of this nutrient. Even a small amount — say 5 g of fresh leaves — delivers around 86 mcg, which is a meaningful quantity relative to typical daily reference values.
Is sage keto-friendly?
Yes, sage is listed as keto-compatible. Although it contains 15.6 g of carbohydrates per 100 g, the vast majority is fibre (14.1 g), leaving very little net carbohydrate, and the herb is used in such small quantities that its carb contribution to a meal is negligible.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 316 kcal |
| Protein | 10.6 g |
| Fat | 12.8 g |
| Carbs | 20.4 g |
| Sugars | 1.7 g |
| Fiber | 40.3 g |
| Starch | 18.7 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 7.0 g |
| Monounsaturated | 1.8 g |
| Polyunsaturated | 1.7 g |
| Trans | 0 g |
| Omega-3 | 0 g |
| Omega-6 | 0.51 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 1650 mg |
| Iron | 28.1 mg |
| Magnesium | 428 mg |
| Phosphorus | 91.0 mg |
| Potassium | 1070 mg |
| Sodium | 11.0 mg |
| Zinc | 4.7 mg |
| Copper | 0.76 mg |
| Manganese | 3.1 mg |
| Selenium | 3.7 mcg |
| Iodine | 1.8 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 590 mcg |
| Retinol | 0 mcg |
| Vitamin C | 32.0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 7.5 mg |
| Vitamin K | 1710 mcg |
| Thiamin (B1) | 0.75 mg |
| Riboflavin (B2) | 0.34 mg |
| Niacin (B3) | 5.7 mg |
| Vitamin B6 | 2.7 mg |
| Folate (B9) | 274 mcg |
| Vitamin B12 | 0 mcg |
Other cooking states of Sage
Raw sage (119 kcal).
