Oregano vs. Sage
Nutrition comparison of Oregano and Sage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oregano
versus
sage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oregano and sage:
- Both sage and oregano are high in Vitamin E, Vitamin K, calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Sage has more thiamin and Vitamin B6, however, oregano contains more pantothenic acid.
- Sage is an excellent source of Vitamin A and Vitamin C.
USDA sources for nutritional information: Oregano (Spices, oregano, dried) and Sage (Spices, sage, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sage and oregano are high in calories. Sage has 19% more calories than oregano - sage has 315 calories per 100 grams and oregano has 265 calories.
For macronutrient ratios, oregano is much heavier in carbs, much lighter in fat and similar to sage for protein. Oregano has a macronutrient ratio of 13:88:0 and for sage, 14:55:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oregano | Sage | |
|---|---|---|
| Protein | 13% | 14% |
| Carbohydrates | 88% | 55% |
| Fat | ~ | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Both sage and oregano are high in carbohydrates. Oregano has 13% more carbohydrates than sage - sage has 60.7g of total carbs per 100 grams and oregano has 68.9g of carbohydrates.
dietary fiber
Both sage and oregano are high in dietary fiber. Oregano has a little more dietary fiber (5%) than sage by weight - sage has 40.3g of dietary fiber per 100 grams and oregano has 42.5g of dietary fiber.
sugar
Sage and oregano contain similar amounts of sugar - sage has 1.7g of sugar per 100 grams and oregano has 4.1g of sugar.
Protein
protein
Both sage and oregano are high in protein. Sage has 18% more protein than oregano - sage has 10.6g of protein per 100 grams and oregano has 9g of protein.
Fat
saturated fat
Sage is high in saturated fat and oregano has 78% less saturated fat than sage - sage has 7g of saturated fat per 100 grams and oregano has 1.6g of saturated fat.
Vitamins
Vitamin C
Sage is an excellent source of Vitamin C and it has 13 times more Vitamin C than oregano - sage has 32.4mg of Vitamin C per 100 grams and oregano has 2.3mg of Vitamin C.
Vitamin A
Sage is an excellent source of Vitamin A and it has 247% more Vitamin A than oregano - sage has 295ug of Vitamin A per 100 grams and oregano has 85ug of Vitamin A.
Vitamin E
Both sage and oregano are high in Vitamin E. Oregano has 144% more Vitamin E than sage - sage has 7.5mg of Vitamin E per 100 grams and oregano has 18.3mg of Vitamin E.
Vitamin K
Both sage and oregano are high in Vitamin K. Sage has 176% more Vitamin K than oregano - sage has 1714.5ug of Vitamin K per 100 grams and oregano has 621.7ug of Vitamin K.
The B Vitamins
Sage has more thiamin and Vitamin B6, however, oregano contains more pantothenic acid. Both oregano and sage contain significant amounts of riboflavin, niacin and folate.
| Oregano | Sage | |
|---|---|---|
| Thiamin | 0.177 MG | 0.754 MG |
| Riboflavin | 0.528 MG | 0.336 MG |
| Niacin | 4.64 MG | 5.72 MG |
| Pantothenic acid | 0.921 MG | ~ |
| Vitamin B6 | 1.044 MG | 2.69 MG |
| Folate | 237 UG | 274 UG |
Minerals
calcium
Both sage and oregano are high in calcium. Sage has 65% more calcium than - sage has 1652mg of calcium per 100 grams and oregano has 1597mg of calcium.
iron
Both sage and oregano are high in iron. Oregano has 31% more iron than sage - sage has 28.1mg of iron per 100 grams and oregano has 36.8mg of iron.
potassium
Both sage and oregano are high in potassium. Oregano has 26% more potassium than - sage has 1070mg of potassium per 100 grams and oregano has 1260mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both oregano and sage contain significant amounts of lutein + zeaxanthin.
| Oregano | Sage | |
|---|---|---|
| beta-carotene | 1007 UG | 3485 UG |
| alpha-carotene | 20 UG | ~ |
| lutein + zeaxanthin | 1895 UG | 1895 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both oregano and sage contain significant amounts of alpha linoleic acid (ALA).
| Oregano | Sage | |
|---|---|---|
| alpha linoleic acid | 0.621 G | 1.23 G |
| Total | 0.621 G | 1.23 G |
omega 6s
Comparing omega-6 fatty acids, both oregano and sage contain significant amounts of linoleic acid.
| Oregano | Sage | |
|---|---|---|
| linoleic acid | 0.748 G | 0.53 G |
| Total | 0.748 G | 0.53 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Oregano g
()
|
Daily Values (%) |
Sage g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sage or oregano contain more calories in 100 grams?Both sage and oregano are high in calories. Sage has 20% more calories than oregano - sage has 315 calories in 100g and oregano has 265 calories.
Does sage or oregano have more carbohydrates?
By weight, both sage and oregano are high in carbohydrates. oregano has 10% more carbohydrates than sage - sage has 60.7g of carbs for 100g and oregano has 68.9g of carbohydrates.
Does sage or oregano contain more calcium?
Both sage and oregano are high in calcium. Sage has 70% more calcium than - sage has 1652mg of calcium in 100 grams and oregano has 1597mg of calcium.
Does sage or oregano contain more iron?
Both sage and oregano are high in iron. Oregano has 30% more iron than sage - sage has 28.1mg of iron in 100 grams and oregano has 36.8mg of iron.
Does sage or oregano contain more potassium?
Both sage and oregano are high in potassium. Oregano has 30% more potassium than - sage has 1070mg of potassium in 100 grams and oregano has 1260mg of potassium.