Dill, a widely used aromatic herb in Iranian cooking, is often the focus of searches for fresh dill calories. This low-calorie, nutrient-rich herb is a good choice for weight control diets and exercise programs. The following is a detailed breakdown of dill calories and nutritional composition based on reliable data such as the USDA to provide you with practical and reliable information.
Nutritional value table
The following tables are based on 100 grams of fresh dill unless otherwise noted.
Table 1: Calories and macronutrients (per 100 grams of fresh dill)
| Nutrient | amount |
|---|---|
| Calories | 43 kcal |
| Protein | 3.46 grams |
| Fat | 1.12 grams |
| Carbohydrates | 7.02 grams |
Fresh dill is very low in calories, with most of its energy coming from complex carbohydrates. The protein in dill is a significant nutritional value for a vegetable, helping to maintain muscle mass on low-calorie diets.
Table 2: Sugar, fiber and salt (in 100 grams of fresh dill)
| Nutrient | amount |
|---|---|
| Sugar | 0 grams |
| Fiber | 2.1 grams |
| Sodium | 61 mg |
| Cholesterol | 0 mg |
The nutritional value of dill stands out in this section because it is free of added sugar and cholesterol, and its fiber helps improve digestion and makes you feel fuller for longer. Its low sodium content also makes it suitable for blood pressure control diets.
Table 3: Important vitamins and minerals (in 100 grams of fresh dill)
| Nutrient | amount |
|---|---|
| Vitamin A | 7717 international units |
| Vitamin C | 85 mg |
| Vitamin K | Significant amount |
| Calcium | 208 mg |
| Iron | 6.59 mg |
| Potassium | 738 mg |
These key ingredients boost dill's nutritional value. Vitamin C acts as a powerful antioxidant, vitamin A is beneficial for vision health, and iron and calcium help prevent anemia and strengthen bones.
Table 4: Calories in common consumption units
| Consumption unit | Approximate value | Calories |
|---|---|---|
| 1 medium branch | 1 grams | 0.43 kcal |
| 1 cup chopped (approximately) | 9 grams | About 4 kcal |
| 1 tablespoon freshly chopped | 2-3 grams | 1-1.3 kcal |
| 1 teaspoon dried dill | 1 grams | About 2.5 kcal |
These values indicate that dill calories are almost negligible in daily consumption and can be added to salads, yogurt, or foods without worrying about extra calories.
Table 5: Comparison of calories of fresh and dried dill (per 100 grams)
| Nutrient | Fresh dill | Dried dill |
|---|---|---|
| Calories | 43 kcal | 253 kcal |
| Protein | 3.46 grams | About 20 grams |
| Fat | 1.12 grams | 4.36 grams |
| Carbohydrates | 7.02 grams | 55.82 grams |
The difference in calories between fresh and dried dill is due to the removal of water during drying. Dried dill is more concentrated and is used in small amounts for flavoring, while fresh dill offers more volume with fewer calories. Learn how to make bean dill dumplings and how to make dill pilaf.
Nutritional benefits and uses
Dill's low calorie content and high nutritional value have led to a variety of nutritional applications.
- The role of dill in weight loss: With 43 calories per 100 grams, adding fresh dill to meals increases the volume of food without significant calories, which is very effective in a weight loss diet.
- Its effect on feelings of fullness and appetite control: 2.1 grams of fiber per 100 grams, along with its high water content, creates long-lasting satiety and prevents snack cravings.
- Suitable for weight loss diets: The benefits of dill in weight loss diets are outstanding due to its low calories, lack of sugar, and low fat, and it is considered an excellent alternative to high-calorie condiments.
- Its place in athletes' diets: The high protein and potassium in dill's nutritional value helps with muscle recovery and electrolyte balance, and is suitable for endurance athletes.
- The effect of balanced consumption on daily energy: The vitamin C and iron present provide sustained energy and prevent blood sugar drops without increasing calories too much.
- Quick comparison to similar foods: Compared to parsley (36 calories) or cilantro (23 calories), dill is slightly higher in calories but has more vitamins A and C, making it superior for boosting immunity.
- Who should consume it in moderation: Those on a low-sodium diet or with digestive sensitivities to high fiber can consume moderate amounts (50-100 grams daily) to benefit from dill's calorie benefits and nutritional value.
These properties are based on dill's natural compounds and form part of a balanced diet.
Is excessive consumption a problem?
Regular consumption of fresh dill (such as 50-150 grams per day in meals) is usually without problems. However, excessive consumption (such as several hundred grams per day) may cause bloating or temporary digestive changes due to the high fiber content. Its high vitamin K content may also require attention in people taking certain blood-thinning medications. Maintaining a balanced intake (not excessive) allows for maximum use of dill's low calorie, nutrient-rich value without causing problems.
FAQ
How many calories are in dill?
The calories in fresh dill are about 43 kcal per 100 grams, making it a low-calorie vegetable suitable for the daily diet.
Is dill good for dieting?
Yes, the properties of dill in a weight loss diet make it an excellent option for weight control due to its low calories, high fiber, and feeling of fullness.
What is the best way to consume calories?
Using freshly chopped dill in salads, yogurt, or as a flavoring for foods without added oil is the best way to take advantage of dill's nutritional value with minimal calories.
What is the difference in calories in different cooking methods?
Fresh dill has 43 calories, dried dill has 253 calories, cooked/brewed has about 56 calories, and fried in oil can increase to 194 calories.
Final summary
With 43 calories per 100 grams and a nutritional value rich in vitamins, minerals, and fiber, dill is a smart choice to improve the quality of your daily diet. The detailed tables provided will help you better understand its ingredients and understand its benefits, from weight control to providing sustained energy. By knowing the calories in dill and its uses, you can include this vegetable in a balanced diet and move towards a healthier lifestyle.
Don't forget that you can also use food calories to find out the calories in other ingredients.
Nutritional data source: FoodData Central – USDA
