Basil

Vitamin K, antioxidants, flavor.

Category: Herbs & Spices
Plate rating: 88/100
Glycemic index: ≈0 (no carbs)
Pesticide residue: Lower

What basil offers

Vitamin K
Fresh, aromatic flavor
Rich in antioxidants
Pairs with tomatoes and olive oil

When to eat it

Fresh with meals, or as tea.

Tip

Add fresh basil at the end of cooking

Pairs well with

Tomatoes · Olive Oil · Pine Nuts (pesto!)

Blood sugar

Contains little or no carbohydrate, so it has almost no direct effect on blood sugar. GI values are approximate and vary with ripeness, variety and preparation. If you manage diabetes, ask your care team how this food fits your plan.

Pesticide residue & peeling

Relative residue level: Lower — a rough guide, not a lab measurement. Rinse produce under running water before eating.

More herbs & spices

TurmericCurcumin pigment, anti-inflammatory compounds under study, warm flavorHerbs & Spices

CinnamonAntioxidants; studied for blood sugar, with mixed resultsHerbs & Spices

GingerHelps ease nausea, aids digestion, warming flavorHerbs & Spices

OreganoAntioxidants (carvacrol, thymol), vitamin KHerbs & Spices

RosemaryAntioxidants (carnosic acid), flavorHerbs & Spices

SaffronAntioxidant pigments (crocin); studied for moodHerbs & Spices

Sources

Nutrient data: USDA FoodData Central (search “Basil”)

Last reviewed October 2026. How we rate foods.

General information only, not medical advice. If you take medicine or manage a health condition, check with your doctor, pharmacist or a registered dietitian before changing your diet. Read our medical disclaimer.