As an aromatic and beneficial herb, savory is often used in diets to control weight and improve nutrition. Savory calories per 100 grams can play an important role in daily plans, especially for those looking for low-calorie options with high nutritional value. Based on reliable data, this article provides detailed information on savory calories per 100 grams, savory nutritional value, and savory benefits for weight loss to help you make an informed decision.
Calories and macronutrients of savory
Dried savory contains specific amounts of energy and essential nutrients per 100 grams, which is useful for calculating daily calories. Due to its nutritious composition, this herb is a good option to add to meals without increasing calories too much.
| Nutrient | Amount per 100 grams |
|---|---|
| Calories | 272 kcal |
| Protein | 6.73 grams |
| Fat | 5.91 grams |
| Carbohydrates | 68.73 grams |
This chart shows a good balance of macronutrients that can help maintain energy without overload.
Sugar, fiber, and salt in savory
The nutritional value of savory includes elements that affect digestion and blood sugar control. Its high fiber content can help you feel full, which is ideal for weight control diets.
| Nutrient | Amount per 100 grams |
|---|---|
| Sugar | 0 grams |
| Fiber | 45.70 grams |
| Salt/sodium | 24 mg |
| Cholesterol | 0 mg |
The absence of sugar and cholesterol makes savory a good option for people with blood sugar concerns.
Important vitamins and minerals in savory
Savory is a rich source of vitamins and minerals that help boost the immune system and overall health. These elements provide high nutritional value without adding many calories.
| Vitamin/mineral | Amount per 100 grams | Percentage of Daily Needs (Based on 2000 Calories) |
|---|---|---|
| Vitamin A | 5130 international units | 177 % |
| Vitamin C | 50 mg | 83 % |
| Vitamin B6 | 1.81 mg | 130 % |
| Iron | 37.88 mg | 474 % |
| Calcium | 2132 mg | 210 % |
| منیزیم | 377 mg | 95 % |
These minerals and vitamins make savory a useful addition to a variety of diets.
Savory calories in common consumption units
For practical purposes, it is important to know the calories in daily amounts. Savory is often consumed fresh or dried, and this table will help you calculate more accurately in your meals.
| Consumption unit | Approximate value | Approximate calories |
|---|---|---|
| 1 teaspoon (dry) | 1 grams | 3 kcal |
| 1 cup fresh (leaves) | 50 grams | About 25 kcal (fresh) |
| 1 fresh palm | 20 grams | About 10 kcal |
These values for fresh are based on standard estimates, as savory has fewer calories per 100 grams fresh than dried.
Comparison of calories in raw and cooked savory
Savory is usually consumed raw or dried, but can be transformed in cooking. Comparing raw (fresh) and cooked, there are subtle differences.
| Kind of | Calories per 100 grams | The main difference |
|---|---|---|
| Raw (fresh) | About 45-50 kcal | Fiber and vitamins are preserved. |
| Cooked (boiled or steamed) | About 40-45 kcal | Vitamin C may be slightly reduced. |
| Fried | About 60-70 kcal | Increased calories due to added oil |
For low-calorie diets, it is recommended to consume it raw or boiled to preserve the nutritional value of savory.
Nutritional benefits and uses of savory
With its nutritious ingredients, savory can be part of a balanced diet. The benefits of savory for weight loss and the properties of savory in the diet, based on nutritional data, make it a practical option.
- The role of savory in weight loss: With savory's low calories per 100 grams in its fresh form and high fiber, it can help control calorie intake and be useful in low-calorie diets.
- Effect on feelings of fullness and appetite control: The high fiber content in savory increases feelings of fullness, which can reduce overall food intake.
- Suitable for weight loss diets: The dietary properties of savory make it ideal for weight loss programs due to its low calories and metabolism support.
- Its place in the athlete's diet: Protein and minerals such as iron and magnesium help restore energy and support muscles.
- Effect of balanced consumption on daily energy: The B vitamins in savory help convert food into energy, without unwanted weight gain.
- Brief comparison with similar foods: Compared to mint (fewer calories but less fiber), savory is higher in fiber and better for digestion; it offers more iron than basil.
- Who should consume it in moderation: Those on special diets, such as low-sodium diets, can benefit from savory, but control the amount to maintain a balance of minerals.
These uses, based on savory's nutritional value, make it a smart addition.
Is consuming too much savory problematic?
Moderate consumption of savory is usually safe, but large amounts may affect digestion. The savory food chart indicates that the high fiber content can cause bloating in large amounts, so starting with small amounts and increasing gradually is recommended. Without medical claims, focusing on balance in your daily diet can provide benefits without unnecessary concerns.
FAQ
How many calories are in savory?
The calories of savory in 100 grams of dry food are about 272 kcal, but in the fresh state it is less and about 45-50 kcal.
Is savory suitable for dieting?
Yes, the benefits of savory for weight loss include its high fiber and low calories, which help with weight control.
What is the best way to consume calories?
Consuming it raw or dried in salads and dishes, without adding oil, keeps savory calories to a minimum.
What is the difference in savory calories in different cooking methods?
Boiling reduces calories slightly, but frying increases them due to oil absorption.
Final summary
With balanced calories and rich nutritional value, savory is an excellent option to include in daily diets. The properties of savory in the diet and savory food table help you make informed choices for weight and energy control. Focusing on balanced consumption maximizes the benefits of savory calories per 100 grams.
Don't forget that you can also use food calories to find out the calories in other ingredients.
Nutritional data source: FoodData Central – USDA
