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Marjoram, fresh

Marjoram is a popular, highly aromatic culinary herb. Pair it with legumes and Mediterranean dishes for a delicious meal.
The information we compiled for this ingredient complies with the standards ofthe USDA database.
85%
Water
 75
Macronutrient carbohydrates 75.38%
/16
Macronutrient proteins 16.15%
/08
Macronutrient fats 8.46%
 

The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).

Ω-6 (LA, 0.4g)
Omega-6 fatty acid such as linoleic acid (LA)
 : Ω-3 (ALA, 0.3g)
Omega-3 fatty acid such as alpha-linolenic acid (ALA)
 = 1:1

Omega-6 ratio to omega-3 fatty acids should not exceed a total of 5:1. Link to explanation.

Here, essential linolenic acid (LA) 0.36 g to essential alpha-linolenic acid (ALA) 0.27 g = 1.33:1.
Ratio Total omega-6 = 0.36 g to omega-3 fatty acids Total = 0.27 g = 1.33:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

Marjoram (Origanum majorana) is part of the Lamiaceae family of plants. Oregano belongs to the same genus and is also used as a spice in the kitchen. Marjoram is a key ingredient in Mediterranean cuisines.1

Culinary uses:

Marjoram is a sweet, aromatic herb related to oregano and is used in both savory and sweet dishes.
Use dried or fresh marjoram leaves to season soups, stews, dressings, sauces, and herbal teas. It has a subtle, fruity flavor that’s commonly used in herb blends such as herbes de Provence and za'atar.
Marjoram adds a wonderful herbaceous flavor to roasted meats, in tomato and vegetable dishes, and Polish and German sausage recipes. It is particularly delicious when added to legumes such as lentils and beans. Sweet and complex, marjoram is also wonderful in homemade vinaigrette dressings.

Use marjoram in sweet dishes to flavor custards, ice cream, pies, tarts and other desserts with fruit; it pairs well with melons, apples, and tropical fruits.

Complementary herbs include thyme, tarragon, parsley, and basil.
Due to its delicate nature, fresh marjoram is best added towards the end of cooking. Dried marjoram can be added at the beginning.
When using fresh marjoram, remove the leaves from the stem before use.2

Not only vegans and vegetarians should read this:
A Vegan Diet Can Be Unhealthy. Nutrition Mistakes.

 

Purchasing:

Fresh and dried marjoram is available year-round in the produce and spice sections of supermarkets.

Finding wild:

Marjoram grows wild on the mountain slopes in Italy, Greece, Turkey, and Egypt.

Storing:

Keep fresh marjoram in the refrigerator for up to a week. The dried herb will keep for up to six months when stored in an airtight container.

Nutritional information:

Marjoram contains vitamins such as A, C, and K. It is also a good source of iron, calcium, and manganese. More deteailed information is avaiable on the nutrient tables further down.

Dangers / Intolerances:

Those allergic to basil, hyssop, lavender, mint, oregano, and sage should be cautious when using marjoram. People allergic to these plants and other members of the Lamiaceae family of plants may also have allergic reactions to marjoram.
Marjoram is sometimes confused with winter marjoram or oregano (Origanum vulgare), which is also referred to as wild marjoram.

Use as a medicinal plant:

The natural compounds and phytochemicals in marjoram, carvacrol, and thymol, give the herb antiseptic, antibacterial, anti-fungal, and anti-inflammatory properties. Marjoram oil and tea are commonly used in naturopathic medicine for a runny nose, coughs, colds, infections, and various digestion problems, but there is no good scientific evidence to support these or any other uses.
When treating patients with asthma, marjoram oil is thought to be a relaxant that allows the lungs to expand. Early research shows that taking two drops of marjoram oil daily along with asthma medication for three months might reduce bronchial spasms and improve lung function in people with asthma better than taking asthma medication alone. Additional research is needed to support this.
There is anecdotal evidence to suggest that massaging a cream containing lavender, clary sage, and marjoram essential oils to the abdomen may reduce pain in some women with painful menstrual cramps. The effect of marjoram essential oil alone on menstrual cramps is unclear.
Marjoram may affect blood clotting factors. Taking medicinal amounts of marjoram might increase the risk of bruising and bleeding in people with bleeding disorders and might increase the risk of bleeding during and after surgery. Stop using marjoram medicinally at least two weeks before a scheduled surgery.3

Description:

Cultivation and harvest:

Marjoram grows like a small shrub with multi-branched stems growing up to three feet in height. Its light green, slightly oval-shaped leaves grow in pairs along its tender stems. The leaves tend to be rounder and more elliptical than those of oregano, with the same fuzzy texture. Small white flowers bloom at the top of the stems. The ideal harvest time is just before the flowers bloom, when the amount of essential oils is at its peak.2

General information:

According to Wikipedia, marjoram (Origanum majorana) is native to the eastern portion of the Mediterranean. It is a cold-sensitive perennial herb or undershrub with sweet pine and citrus flavors. In some Middle Eastern countries, marjoram is synonymous with oregano, and there the names sweet marjoram and knotted marjoram are used to distinguish it from other plants of the genus Origanum.1

Marjoram is a key ingredient in many European and Mediterranean cuisines. Botanically classified as Origanum majorana, marjoram is a very close relative of oregano (O. vulgare) and is often mistakenly referred to as such. Marjoram is very similar to oregano, but botanically it is a different species with a milder flavor.2

In manufacturing, the oil is used as a fragrance in soaps, cosmetics, lotions, and perfumes.

Other names:

Other names used for marjoram include garden marjoram, knotted marjoram, majorana herb, Majorana hortensis, marubaka, marwa, mejorana, mejram, pot marjoram, and sweet marjoram.

Literature / Sources:

  1. Wikipedia. Marjoram [Internet]. Version dated 11.22.2018
  2. Specialty Produce. Marjoram. Specialtyproduce.com. www.specialtyproduce.com/ produce/ marjoram_307.php (accessed 11.24.2018)
  3. WebMD. Marjoram. Webmd.com. www.webmd.com/ vitamins/ai/ ingredientmono-563/ marjoram (accessed 11.23.2018).

Nutrient tables

The complete nutritional information, coverage of the daily requirement and comparison values with other ingredients can be found in the following nutrient tables.

Nutritional Information
per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Energy 52 kcal
217 kJ
2.6%
Recommended daily allowance according to the GDA: 2000kcal
Fat/Lipids 1.1 g1.6%
Recommended daily allowance according to the GDA: 70g
Saturated Fats 0.20 g1.0%
Recommended daily allowance according to the GDA: 20g
Carbohydrates (inc.dietary fiber) 9.8 g3.6%
Recommended daily allowance according to the GDA: 270g
Sugars 6.8 g7.6%
Recommended daily allowance according to the GDA: 90g
Fiber 2.9 g11.6%
Recommended daily allowance according to the GDA: 25g
Protein/Albumin 2.1 g4.2%
Recommended daily allowance according to the GDA: 50g
Cooking Salt (Na:12.0 mg)30 mg1.3%
Recommended daily allowance according to the GDA: 2.4g
Recommended daily allowance according to the GDA.
Fat/Lipids
Carbohydrates
Protein/Albumin
Cooking Salt

Essential micronutrients with the highest proportions per 100g 2000 kcal
MinIron, Fe 13 mg96.0%
Recommended daily allowance according to the EU: LMIV-2011: 14 mg
MinManganese, Mn 0.90 mg45.0%
Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg
ElemCalcium, Ca 322 mg40.0%
Recommended daily allowance according to the EU: LMIV-2011: 800 mg
MinCopper, Cu 0.20 mg20.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg
ElemMagnesium, Mg 57 mg15.0%
Recommended daily allowance according to the EU: LMIV-2011: 375 mg
FatAlpha-Linolenic acid; ALA; 18:3 omega-3 0.27 g14.0%
Recommended daily allowance according to the CH-EDI-Verordnung: 2.0 g
VitVitamin A, as RAE 100 µg13.0%
Recommended daily allowance according to the EU: LMIV-2011: 800 µg
ElemPotassium, K 246 mg12.0%
Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg
ProtTryptophan (Trp, W) 0.03 g11.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.25 g
ProtThreonine (Thr, T) 0.10 g10.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.93 g

Detailed micronutrients and daily requirement coverage per 100g

Explanations of nutrient tables in general

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Alpha-Linolenic acid; ALA; 18:3 omega-3 0.27 g14.0%
Recommended daily allowance according to the CH-EDI-Verordnung: 2.0 g
Linoleic acid; LA; 18:2 omega-6 0.36 g4.0%
Recommended daily allowance according to the CH-EDI-Verordnung: 10 g

Essential amino acids per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Tryptophan (Trp, W) 0.03 g11.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.25 g
Threonine (Thr, T) 0.10 g10.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.93 g
Isoleucine (Ile, I) 0.11 g9.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.2 g
Leucine (Leu, L) 0.16 g7.0%
Recommended daily allowance according to the WHO-Protein-2002: 2.4 g
Lysine (Lys, K) 0.14 g7.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.9 g
Valine (Val, V) 0.11 g7.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.6 g
Phenylalanine (Phe, F) 0.08 g5.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.6 g
Methionine (Met, M) 0.03 g3.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.93 g

Vitamins per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Vitamin A, as RAE 100 µg13.0%
Recommended daily allowance according to the EU: LMIV-2011: 800 µg
Riboflavin (vitamin B2) 0.10 mg7.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg
Niacin (née vitamin B3) 0.70 mg4.0%
Recommended daily allowance according to the EU: LMIV-2011: 16 mg
Vitamin C (ascorbic acid) 0 mg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 80 mg
Thiamine (vitamin B1) 0 mg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 1.1 mg
Pantothenic acid (vitamin B5) 0 mg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 6.0 mg
Vitamin B6 (pyridoxine) 0 mg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg
Biotin (ex vitamin B7, H) 0 µg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 50 µg

Essential macroelements (macronutrients) per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Calcium, Ca 322 mg40.0%
Recommended daily allowance according to the EU: LMIV-2011: 800 mg
Magnesium, Mg 57 mg15.0%
Recommended daily allowance according to the EU: LMIV-2011: 375 mg
Potassium, K 246 mg12.0%
Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg
Phosphorus, P 50 mg7.0%
Recommended daily allowance according to the EU: LMIV-2011: 700 mg
Sodium, Na 12 mg2.0%
Recommended daily allowance according to the EU: LMIV-2011: 800 mg

Essential trace elements (micronutrients) per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Iron, Fe 13 mg96.0%
Recommended daily allowance according to the EU: LMIV-2011: 14 mg
Manganese, Mn 0.90 mg45.0%
Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg
Copper, Cu 0.20 mg20.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg
Zinc, Zn 0.60 mg6.0%
Recommended daily allowance according to the EU: LMIV-2011: 10 mg
Fluorine, F 100 µg3.0%
Recommended daily allowance according to the EU: LMIV-2011: 3'500 µg
Iod, I (Jod, J) 1.0 µg1.0%
Recommended daily allowance according to the EU: LMIV-2011: 150 µg

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