Oregano

Antioxidants (carvacrol, thymol), vitamin K.

Category
Herbs & Spices
Plate rating
89/100
Glycemic index
≈0 (no carbs)
Pesticide residue
Lower

What oregano offers

  • Carvacrol and thymol compounds
  • High in antioxidants
  • Vitamin K
  • Anti-inflammatory

When to eat it

With Italian dishes, or as oil.

Tip

Oregano oil is very concentrated — not a substitute for medicine

Pairs well with

Tomato Sauce · Olive Oil · Garlic

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
BasilVitamin K, antioxidants, flavorHerbs & Spices
RosemaryAntioxidants (carnosic acid), flavorHerbs & Spices
SaffronAntioxidant pigments (crocin); studied for moodHerbs & Spices

Sources

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.