Foundation for Diet and Health

The best perspective for your health

The best perspective for your health

The best perspective for your health

The best perspective for your health

Dried oregano

Oregano plays a major role in Italian, Greek, and Spanish cuisines. It has a slightly bitter and warm taste. Oregano is closely related to sweet majoram.
84/11/05  LA1:1ALA

Oregano (Origanum vulgare), also called wild majoram, is in the mint family (Lamiaceae). It is used both as a culinary and medicinal plant and is closely related to sweet majoram. Greek oregano is a subspecies, which is also called Italian oegano, and is considered to be the best all-purpose culinary garlic.

General information:

From Wikipedia: “Oregano is related to the herb marjoram, sometimes being referred to as wild marjoram. Oregano has purple flowers and spade-shaped, olive-green leaves. It is a perennial, although it is grown as an annual in colder climates, as it often does not survive the winter. Oregano is planted in early spring, the plants being spaced 30 cm (12 in) apart in fairly dry soil, with full sun. ... It prefers a hot, relatively dry climate, but does well in other environments

Culinary uses:

“Oregano is an important culinary herb, used for the flavour of its leaves, which can be more flavourful when dried than fresh. It has an aromatic, warm, and slightly bitter taste, which can vary in intensity. Good-quality oregano may be strong enough almost to numb the tongue, but cultivars adapted to colder climates often have a lesser flavor. Factors such as climate, season, and soil composition may affect the aromatic oils present, and this effect may be greater than the differences between the various species of plants. Among the chemical compounds contributing to the flavour are carvacrol, thymol, limonene, pinene, ocimene, and caryophyllene. ...

Oregano's most prominent modern use is as the staple herb of Italian-American cuisine. Its popularity in the U.S. began when soldiers returning from World War II brought back with them a taste for the "pizza herb", which had probably been eaten in southern Italy for centuries. There, it is most frequently used with roasted, fried, or grilled vegetables, meat, and fish. Oregano combines well with spicy foods popular in southern Italy. It is less commonly used in the north of the country, as marjoram generally is preferred.

The dried and ground leaves are most often used in Greece to add flavor to Greek salad, and is usually added to the lemon-olive oil sauce that accompanies fish or meat grills and casseroles.”

Dried oregano as raw food:

If dried correctly, oregano is a raw food. It can be added to a number of raw or cooked dishes.

Nutritional value:

“Oregano contains essential oils such as thymol, carvacrol, and p-cymene as well as tannins and bitter substances. It also contains 267.2 mg of vitamin C per 100 g of fresh oregano.*”

Oregano oil:

“Thanks to its high levels of phenols, oregano oil is used in aromatherapy as an effective remedy against bacteria. Since it can irritate the skin, it should only be taken orally and diluted with a carrier oil (e.g., sunflower oil). A single dose is 50 mg (two drops) and can be taken up to ten times daily.

It has been shown that oregano has a positive effect on digestive problems and infectious diseases of the upper respiratory tract. Carvacrol has anti-inflammatory properties.*”


“Many subspecies and strains of oregano have been developed by humans over centuries for their unique flavours or other characteristics. Tastes range from spicy or astringent to more complicated and sweet. Simple oregano sold in garden stores as Origanum vulgare may have a bland taste and larger, less-dense leaves, and is not considered the best for culinary use, with a taste less remarkable and pungent. It can pollinate other more sophisticated strains, but the offspring are rarely better in quality.

The related species, Origanum onites (Greece, Turkey) and O. syriacum (West Asia), have similar flavours. A closely related plant is marjoram from Turkey, which differs significantly in taste though, because phenolic compounds are missing from its essential oil. Some varieties show a flavour intermediate between oregano and marjoram.”

Note (italics): * = Translation from a German Wikipedia entry

Nutritional Information per 100g 2000 kCal
Energy 265 kcal13.2%
Fat/Lipids 4.3 g6.1%
Saturated Fats 1.6 g7.8%
Carbohydrates (inc.dietary fiber) 69 g25.5%
Sugars 4.1 g4.5%
Fiber 42 g170.0%
Protein (albumin) 9 g18.0%
Cooking Salt (Na:25.0 mg)64 mg2.6%
Recommended daily allowance according to the GDA.
Protein (albumin)
Cooking Salt

Essential Nutrients per 100g with %-share Daily Requirement at 2000 kCal
VitVitamin K 622 µg829.0%
MinIron, Fe 37 mg263.0%
MinManganese, Mn 5 mg250.0%
ElemCalcium, Ca 1'597 mg200.0%
VitVitamin E, as a-TEs 18 mg152.0%
VitFolate, as the active form of folic acid (née vitamin B9 and B11) 237 µg119.0%
ProtTryptophan (Trp, W) 0.2 g82.0%
VitVitamin B6 (pyridoxine) 1 mg75.0%
ElemMagnesium, Mg 270 mg72.0%
ElemPotassium, K 1'260 mg63.0%

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, (SC-PUFA) 2000 kCal
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.62 g31.0%
Linoleic acid; LA; 18:2 omega-6 0.75 g7.0%

Essential amino acids 2000 kCal
Tryptophan (Trp, W) 0.2 g82.0%
Isoleucine (Ile, I) 0.44 g36.0%
Valine (Val, V) 0.58 g36.0%
Threonine (Thr, T) 0.32 g35.0%
Leucine (Leu, L) 0.78 g32.0%
Phenylalanine (Phe, F) 0.45 g29.0%
Lysine (Lys, K) 0.5 g27.0%
Methionine (Met, M) 0.13 g14.0%

Vitamins 2000 kCal
Vitamin K 622 µg829.0%
Vitamin E, as a-TEs 18 mg152.0%
Folate, as the active form of folic acid (née vitamin B9 and B11) 237 µg119.0%
Vitamin B6 (pyridoxine) 1 mg75.0%
Riboflavin (vitamin B2) 0.53 mg38.0%
Niacin (née vitamin B3) 4.6 mg29.0%
Thiamine (vitamin B1) 0.18 mg16.0%
Pantothenic acid (vitamin B5) 0.92 mg15.0%
Vitamin A, as RAE 85 µg11.0%
Vitamin C (ascorbic acid) 2.3 mg3.0%
Vitamin D 0 µg< 0.1%

Essential macroelements (macronutrients) 2000 kCal
Calcium, Ca 1'597 mg200.0%
Magnesium, Mg 270 mg72.0%
Potassium, K 1'260 mg63.0%
Phosphorus, P 148 mg21.0%
Sodium, Na 25 mg3.0%

Essential trace elements (micronutrients) 2000 kCal
Iron, Fe 37 mg263.0%
Manganese, Mn 5 mg250.0%
Copper, Cu 0.63 mg63.0%
Zinc, Zn 2.7 mg27.0%
Selenium, Se 4.5 µg8.0%