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Dill weed nutrition facts

Dill weed is a unique perennial herbal plant in the sense that both its leaves as well as seeds are used as a seasoning.  It is the member of the Umbelliferae family, whose other members include caraway, parsley, cumin, fennel etc. 

Botanically, it belongs to the family of apiaceae, of the genus: Anethum and scientifically named as Anethum graveolens.

Dill herb (Anethum graveolens)	Dill sprigs (close- up). Note  slender wisp and fern like dill sprigs.

Dill is native to Mediterranean and east European regions. Just like cilantro, the plant requires warm summer climates with well draining fertile soil to flourish. It grows 1 to 2 feet in height and features dark green leaves (sprigs) that are wispy and fern-like, have a soft, sweet taste and rich pleasant aroma. 

Seeds, used as spice, are similar in taste and appearance to "caraway seeds". They feature light brown color, oval shape with vertical ridges and flavor that is aromatic, sweet and citrus, but also slightly bittery.

Health benefits of dill

• Dill weed contains numerous plant derived chemical compounds that are known to have anti-oxidant, disease preventing and health promoting properties.

• This popular herb contains no cholesterol; but is rich in anti-oxidants and dietary fibers which help to control blood cholesterol levels.

• Dill leaves (sprigs) and seeds contain many essential volatile oils such as d-carvone, dillapiol, DHC, eugenol, limonene, terpinene and myristicin.

• The essential oil, Eugenol, in the dill has been in therapeutic usage as local anesthetic and anti-septic. Eugenol also has been found to reduce blood sugar levels in diabetics, however, further detailed studies required to establish its role.

• Dill oil, extracted from dill seeds has anti-spasmodic, carminative, digestive, disinfectant, galactagogue (helps breast milk secretion), sedative properties.

• It is also rich in many vital vitamins including folic acid, riboflavin, niacin, vitamin A, beta carotene, vitamin-C that are essential for optimum health.

• Vitamin-A and beta carotene are natural flavonoid antioxidants. Vitamin A is also required for maintaining healthy mucus membranes and skin and is also essential for vision. Consumption of natural foods rich in flavonoids helps body to protect from lung and oral cavity cancers.

• Fresh dill is an excellent source of antioxidant vitamin; vitamin-C.  Vitamin-C helps body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals. 

• Dill weed is a good source of minerals like copper, potassium, calcium, manganese, iron, and magnesium. Copper is a cofactor for many vital enzymes, including cytochrome c-oxidase and superoxide dismutase (other minerals function as cofactors for this enzyme are manganese and zinc). Whereas, zinc is a co-factor in many enzymes that regulate growth and development, sperm generation, digestion and nucleic acid synthesis. Potassium in an important component of cell and body fluids that helps control heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme superoxide dismutase. 

Dill has all the characters to consider it has one of the most valuable functional foods. 100 g of dill weed provides only 43 calories, but its phyto-nutrients profile is no less than any other high calorie food source; be it nuts, pulses, cereals or meat group.

Selection and storage

Fresh dill weed as well as dill seeds are available in the markets all around the year. Whenever possible, buy fresh dill, since it is superior in flavor and rich in many vital vitamins and anti-oxidants like beta carotene, vitamin C, folates etc. Fresh dill should feature vibrant green color sprigs and firm stems. It should be free from any kind of spoilage/bruises or yellowing.   Whenever possible, try to buy dill that has been organically grown since this will give you more assurance that it is free from any pesticide residues.

Fresh dill weed should be stored in the refrigerator kept in a zip pouch or wrapped in a slightly damp paper towel and should be used as early as possible since it loses flavor and nutrients quickly if kept for longer periods.

Dill seeds

Dill seeds as well as dill oil are also available in the markets. The seeds used as spice. Good quality dill seeds release pleasant, slightly peppery flavor when squeezed between index and thumb fingers. In the store, buy whole dill seeds instead of powder since, oftentimes it may contain adulterated spicy powders. Dill seeds can be stored in cool, dry, dark place, in airtight containers for many months and can be milled using hand mill as and when required. Grounded and powdered form should be stored in the refrigerator in airtight containers and should be used as early as possible since it loses its flavor quickly.

Medicinal uses

• The sprigs of the dill weed have anti-septic, digestive and carminative properties.

• The essential oil, eugenol, in the dill has been in therapeutic use as local anesthetic and anti-septic. Eugenol also has been found to reduce blood sugar levels in diabetics, however, further detailed studies required to establish its role.

• Dill oil, extracted from dill seeds, has been used in traditional medicines as anti-spasmodic, carminative, appetizer, digestive, disinfectant, to help breast milk secretion in nursing mothers and to relieve neurological symptoms like headaches and nervous irritability.

Culinary uses

Fresh dill weed should be washed thoroughly in the water in order to remove sand and dirt and to rid off any residual pesticides. In order to keep the fragrance and aromatic flavor intact, dill is generally added just before preparing recipes.

• Dill has been used in preparation of many popular dishes in Mediterranean and European cuisine since ancient times. Along with other spicy items, it is being used to enhance the flavor and taste of vegetable, chicken, fish and meat dishes.

• Dill has also been used in the preparation of soups, and sauces.


• Freshly chopped and sautéed dill is a great addition to green salad.

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