Before You Sprinkle Dill Weed, Check These Nutritional Facts
Dill weed nutritional facts: fresh dill weed is extremely low in calories and macronutrients, while dried dill is much more concentrated and can meaningfully add vitamin A, vitamin C, calcium, iron, and potassium to a dish. In fresh form, a 1-cup serving provides about 3.83 kcal, 0.31 g protein, 0.62 g carbs, and 18.51 mg calcium; in dried form, 100 g is far denser at about 253 kcal, 20 g protein, 55.8 g carbs, and 1,780 mg calcium.
What dill weed is
Dill weed usually refers to the leafy herb from the dill plant, not the seeds, and it is used fresh or dried to flavor fish, potatoes, pickles, soups, salads, and sauces. Its nutrition changes dramatically depending on whether you are looking at fresh sprigs or dried herb, because drying removes water and concentrates the remaining nutrients.
Nutrient profile at a glance
Fresh dill is mostly water and contributes tiny amounts of calories, fat, protein, and carbohydrate per serving. A 1-cup serving of fresh dill weed has about 3.83 kcal, 0.1 g fat, 0.62 g carbohydrate, 0.19 g fiber, and 0.31 g protein, according to the University of Rochester Medical Center nutrition listing.
Dried dill is much more nutrient-dense by weight because the water has been removed. One USDA-based dried dill entry lists 253 calories per 100 g, along with 20.0 g protein, 4.4 g fat, 55.8 g carbohydrate, and 13.6 g fiber.
| Nutrient | Fresh dill weed, 1 cup sprigs | Fresh dill weed, 1 sprig | Dried dill weed, 100 g |
|---|---|---|---|
| Calories | 3.83 kcal | 0.43 kcal | 253 kcal |
| Protein | 0.31 g | 0.03 g | 20.0 g |
| Total fat | 0.10 g | 0.01 g | 4.36 g |
| Carbohydrate | 0.62 g | 0.07 g | 55.8 g |
| Fiber | 0.19 g | 0.02 g | 13.6 g |
| Calcium | 18.51 mg | 2.08 mg | 1,780 mg |
| Iron | 0.07 mg | 0.07 mg | 48.8 mg |
| Potassium | Not listed in snippet | 7.38 mg | 3,310 mg |
Micronutrients that stand out
Vitamin A is one of dill weed's most notable micronutrients, especially in fresh form, where 1 cup sprigs provides about 686.9 IU. Fresh dill also contributes vitamin C, with about 7.56 mg per cup sprigs, plus small amounts of folate, manganese, and B vitamins.
Minerals are where dried dill becomes especially impressive on a per-100-gram basis, with high calcium, iron, and potassium values. A USDA-linked dried dill listing reports 1,780 mg calcium, 48.8 mg iron, and 3,310 mg potassium per 100 g, which is far more than anyone would normally eat in one sitting but does show how concentrated dried herbs can be.
Macro facts in plain language
- Calories: Fresh dill is negligible in calories, so it works well for adding flavor without changing meal energy much.
- Protein: Fresh dill contributes almost none, while dried dill contains meaningful protein only because of its concentrated dry weight.
- Carbs and fiber: Fresh dill has tiny amounts of both, but dried dill contains much more carbohydrate and fiber per 100 g.
- Fat: Dill weed is naturally very low in fat in fresh form and only modest in dried form.
How to interpret the numbers
Serving size matters more than almost anything else with herbs. A teaspoon or tablespoon of dried dill adds flavor and a small nutritional boost, but the 100 g dried-herb figures are useful mainly for comparing density rather than typical eating patterns.
Fresh versus dried is the key distinction in dill nutrition because fresh dill contains a lot of water, while dried dill is concentrated and therefore looks much higher in calories, protein, minerals, and fiber by weight. This does not mean you should consume large amounts of dried dill; it simply means the herb is nutritionally compact.
Dill weed is best understood as a flavoring herb with bonus micronutrients, not as a major calorie or protein source. Its value comes from helping meals taste stronger while contributing small but useful amounts of vitamins and minerals.
Practical uses in meals
Fresh dill is ideal when you want brightness in yogurt sauces, cucumber salads, eggs, salmon, or roasted vegetables. Because the calories are so low, using dill liberally is an easy way to raise flavor intensity without materially affecting the nutrition profile of a meal.
Dried dill is more shelf-stable and more concentrated, so it is convenient in soups, rubs, marinades, and spice blends. Since the nutrient values are denser in dried form, even a small amount contributes a little calcium, iron, and vitamin A-related compounds, though the actual serving remains small.
- Choose fresh dill for delicate dishes where aroma matters most.
- Choose dried dill for pantry convenience and stronger concentration.
- Add near the end of cooking when you want the brightest flavor.
- Use it as a finishing herb on potatoes, fish, grains, and dips.
Evidence-based takeaways
Nutritionally, dill weed is a low-energy herb with more impressive micronutrients than macronutrients. Fresh dill provides a small amount of vitamin A, vitamin C, calcium, and folate, while dried dill is far more concentrated and can look extraordinarily high in minerals when measured per 100 g.
Bottom line: dill weed is not a protein food or a calorie source, but it is a smart seasoning choice if you want flavor plus modest vitamin and mineral value. For most people, the main benefit is culinary; the nutrition is a helpful bonus.
Key concerns and solutions for Before You Sprinkle Dill Weed Check These Nutritional Facts
How many calories are in dill weed?
Fresh dill weed has about 3.83 calories per 1 cup sprigs and about 0.43 calories per sprig, while dried dill is much denser at 253 calories per 100 g.
Is dill weed high in protein?
No. Fresh dill has only 0.31 g protein per cup sprigs, and its usefulness is flavor rather than protein contribution; dried dill only appears higher because water has been removed.
Does dill weed contain vitamins?
Yes. Fresh dill provides vitamin A and vitamin C in meaningful herb-sized amounts, plus smaller amounts of folate and B vitamins.
Is dried dill healthier than fresh dill?
Neither is universally healthier; fresh dill is closer to a just-picked herb with more water, while dried dill is more concentrated in calories and minerals per gram. The best choice depends on whether you want freshness or pantry convenience.
Can dill weed help meet mineral needs?
It can contribute small amounts in fresh form and much larger amounts in dried form by weight, especially calcium, iron, and potassium. In normal culinary amounts, though, it should be treated as a supportive source rather than a primary mineral food.