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Herbs

Aromatic culinary herbs that are low in calories and rich in micronutrients

Wiki about herb Nutri-Score A Vegan Yes Gluten-free Yes Lactose-free Yes Nut-free Yes
NUTRITION / 100 g
30 kcal 3 g Protein 5 g Kohlenhydrate 0.6 g Fett

Introduction

Fresh green culinary herbs on a wooden board
I love herbs. Even as a child the scent of fresh basil in summer was for me a little moment of happiness: the warm air, the tomatoes on the windowsill tasting of sun, and me rubbing leaves between my fingers to release the aroma. Since then I have developed a kind of collection of preferences and small rituals that repeatedly show me in everyday life how powerful and versatile herbs can be.

For me herbs are more than mere seasoning. They are an interface between garden and kitchen, medicine and sociability. A simple slice of bread with butter and freshly chopped parsley can transform a meal; a sturdy sprig of rosemary in the roasting pan lifts the meat's aroma to a new level; and mint in tea makes even a tired mood bloom again. I still remember a rainy afternoon when a colleague and I went on an improvised herb walk and laughed trying how differently bay, thyme and sage smelled — it was like a small, secret lesson in aromas in the park.

When handling herbs I like to pay attention to a few simple basic rules that make my kitchen more reliable:

  • Fresh is often better: Fresh herbs bring lively aromas, especially delicate varieties like basil or coriander.
  • Measure, don't dominate: Strong herbs like rosemary or sage should be used sparingly, otherwise they will overpower other ingredients.
  • Drying and freezing: Not all herbs are equally suited for preservation; thyme and oregano keep well when dried, while basil is better preserved in ice cubes with oil.
I also love playing with herb blends: a hint of lemon balm in a summer dessert, a pinch of tarragon in a mustard sauce, or a mix of parsley, chives and dill on new potatoes. A friend once brought me a jar of homemade herb salt — from that a small ritual developed: a pinch on roasted vegetables and everything feels friendlier immediately. Such small things always show me how much herbs make cooking a personal and creative affair.

In the end herbs are for me an expression of care and joy. They demand attention, respond to season and storage, and reward experimental hands with intense, nuanced aromas. I invite you, when you cook next, to taste, cut and smell one more leaf — because often good food begins exactly where you take the time to pick up an herb and listen to it.

Availability & types

Availability and types of herbs

Herbs are small plants that give our dishes fresh flavor, scent and often color. They can be found almost everywhere in the world, because many herbs grow well in gardens, on balconies or in fields. Some herbs originally come from a particular country or region but are now at home in many other countries. For example, basil originally comes from Asia and Africa, yet today it grows in many gardens in Europe and America.

Where do herbs come from?
Herbs can originate from different regions. Some examples:

  • Mediterranean herbs such as rosemary, thyme and oregano originally come from countries around the Mediterranean. There it is often warm and dry – these plants prefer that.
  • Asian herbs such as coriander (also called cilantro) and lemongrass are native to South and Southeast Asia. They often bring a fresh, citrusy or slightly spicy aroma.
  • Central European herbs like parsley, chives and dill grow well in cooler climate zones and are very common in Germany, Austria and Switzerland.
How and where do herbs grow?
Herbs can be cultivated in different environments:

  • Garden bed: Here the plants have enough space to grow. A bed is like a small room for plants where each has its place.
  • Pots on the balcony or windowsill: Many herbs also thrive in pots. This is practical when you have little space. A pot is like a mini-garden.
  • Greenhouse cultivation: In greenhouses herbs can grow protected from cold, so they are available for longer during the year.
  • Field cultivation for supermarkets: Some herbs are grown on large fields or in specialized farms so supermarkets can offer fresh bunches.
Which varieties and types exist?
Herbs are very diverse. They can be distinguished by use or flavor:

  • Fresh herbs: These include basil, parsley, dill, chives and coriander. They are added to dishes shortly before eating because they taste best that way. Fresh herbs are like freshly picked flowers: full of fragrance.
  • Dried herbs: Oregano, thyme or rosemary are often sold dried in jars. Drying means the herbs lose water and thus last longer. Dried herbs often taste more intense, but somewhat different from fresh ones.
  • Frozen herbs: Some herbs are frozen to better preserve their flavor than drying does. Frozen herbs are practical when you want to have them available longer.
  • Herb varieties with different aromas: There are, for example, several types of basil – some smell strongly of lemon, others are sweeter. Mint also exists in many varieties: peppermint is sharp and cooling, while Moroccan mint is milder.
  • Flowering and ornamental varieties: Some herbs like borage or chives flower and look pretty. The flowers are sometimes edible and give salads a special touch.
How can you get herbs?
Herbs can be bought at the supermarket, at the weekly market, in garden centers or grown yourself in the garden. Those who like to experiment can buy seeds and raise the plants themselves. It's like a small project: sow, water and watch them grow.

In summary: herbs come from many parts of the world, grow indoors and outdoors and are available in many forms – fresh, dried or frozen. Each form has its own advantage: fresh for intense aroma, dried for long shelf life and frozen for preserved flavor. That way every kitchen finds the right herb for the desired taste.

Details & nutrition

Property Value
Unit g
Calories per 100 30
Protein per 100 3
Carbohydrates per 100 5
Sugar per 100 1
Fat per 100 0.6
Saturated fat per 100 0.1
Monounsaturated fat 0.2
Polyunsaturated fat 0.3
Fiber per 100 4
Vitamin C (mg) per 100 60
Vitamin D (IU) per 100 0
Calcium (mg) per 100 150
Iron (mg) per 100 5
Nutri-Score A
CO₂ footprint 0.3
Origin Various regions, often local or from greenhouse cultivation
Gluten-free Yes
Lactose-free Yes
Nut-free Yes
Vegan Yes
Note Nutritional values refer to a mixed cut of fresh culinary herbs (e.g. parsley, chives, dill, basil). Values may vary slightly depending on the herb variety.

Technical & scientific information

Herbs in botany usually refer to non-woody, annual or perennial plants or plant parts cultivated or collected for their aromatic, medicinal or flavor potential. In culinary and pharmaceutical contexts the term covers a large number of species from various plant families, including Lamiaceae, Apiaceae and Asteraceae. Herbs are used predominantly for their leaves, less commonly for stems, flowers or roots.

Chemical composition and constituents
The characteristic effect and smell of herbs are based on complex secondary metabolites. Important groups include:

  • Essential oils: volatile monoterpenes, sesquiterpenes and their oxidation products (e.g. linalool, menthol, thymol), responsible for aroma and antimicrobial properties.
  • Phenolic compounds: flavonoids, phenolic acids and tannins, which show antioxidant activity and protect against UV damage.
  • Alkaloids and bitter compounds: present in some herbs; they affect metabolic processes and taste and can be pharmacologically active.
  • Resins and bitter substances: contribute to bitterness and preservative properties.
Nutritional profile
Fresh herbs provide small amounts of energy but essential micronutrients. Typical contributions include:

  • Vitamins: notably vitamin C and some B vitamins as well as provitamin A (carotenoids) in green leaves.
  • Minerals: potassium, calcium, magnesium and iron in trace to moderate concentrations.
  • Fiber: present especially in higher concentrations in dried herbs.
Processing methods
Processing affects flavor, constituents and shelf life. Common methods are:

  • Fresh use: leaves are chopped raw or used whole; this preserves most volatile aroma compounds.
  • Drying: air-drying or dehydrating reduces water activity and preserves more stable non-enzymatic constituents; however, volatile oils can be partially lost.
  • Freeze-drying (lyophilization): preserves aroma and micronutrients better than conventional drying but is more costly.
  • Oil and vinegar infusions: fat- or alcohol-based extraction of lipophilic/volatile components, used for preservation and flavor transfer.
  • Extraction: standardized alcohol, water or CO2 extracts are used for dietary supplements and medicinal products.
Health aspects
Herbs can provide nutritional benefits and contain bioactive compounds with demonstrated effects. Typical actions include:

  • Antioxidant effects due to flavonoids and phenols, which can reduce cellular damage from free radicals.
  • Antimicrobial and preservative properties of essential oils, relevant in traditional preservation methods and for topical applications.
  • Digestive-promoting effects of certain bitter herbs, which influence secretory and motility processes.
At the same time there are risks to consider: high doses of individual constituents (e.g. certain alkaloids or essential oils) can be toxic. Interactions with medications are possible, for example inhibition or induction of cytochrome P450 enzymes by some plant constituents. Pregnant or breastfeeding people and those with chronic conditions should seek professional advice before extensive use of medicinal herbs.

Scientific research and quality assurance
Research on herbs encompasses phytochemistry, pharmacology and clinical studies to substantiate mechanisms of action and efficacy. Quality control is based on botanical identification, analytics (e.g. GC‑MS for essential oils, HPLC for phenolic compounds), microbiological testing and residue control (pesticides, heavy metals). Standardization of extracts ensures consistent levels of relevant markers and is particularly important for pharmaceutical applications.

Overall, herbs are a diverse group of plant ingredients with complex chemical composition and a wide range of uses in cuisine, medicine and dietary supplements. Their effects depend on species, harvest time, processing and dosage; knowledgeable use and verified quality are crucial for safety and efficacy.

Wiki entry for: herb
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