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Sweet marjoram nutrition facts

Sweet marjoram, also known as knotted marjoram, is one of the most popular Mediterranean herbs grown for its culinary and medicinal values since ancient times. It has delicate sweet-flavor, and subtle pungent (spicy) taste; comparatively gentler than oregano (Origanum vulgare).

Botanically, marjoram is a member of Labiatae family, in the genus, Origanum. Its scientific name: Origanum majorana. The Labatiacea family also includes some of commonly known herbs and spices such as dill, anise, fennel, cumin, etc.



sweet marjoram
Sweet marjoram (Origanum majorana). Note for soft, oval dark green leaves.
Photo courtesy: Larry Hoffman


Sweet marjoram is native to Asia Minor (Turkey); however, it grows in plentiful all over the Mediterranean and southern parts of the Europe. This herb plant is a small woody-stemmed shrub that grows abundantly in well-drained, lime soils. It reaches about 75 cm in height; feature a hairy stem with soft oval shaped dark-green leaves, and tiny pinkish-white flowers.

In general, its leaves can be harvested from the plant just after the formation of its flower buds but before flowering. To blanch, hang the harvested stems in dark, dry room for about 7-10 days, then strip its leaves from the stems and store inside an air-tight container.

Several related species of marjoram grown either for culinary or therapeutic purposes. Pot marjoram (O. onites) has white or pink flowers. Winter marjoram (O. heracleoticum) has strong flavor, similar to that of wild marjoram (O.vulgare).


Health benefits of marjoram

  • Sweet marjoram is one of very popular herb, especially in the Mediterranean region. It was used by ancient Greeks to make wreaths and garlands and was believed as a symbol of peace, harmony and happiness.

  • The herb contains many notable phyto-nutrients, minerals, and vitamins that are essential for optimum health and wellness.

  • The herb parts contain certain chemical constituents like eugenol sabinene, α -terpinene, cymene, terpinolene, linalool, cis-sabinene hydrate, linalyl acetate, terpinen-4-ol and terpineol. These compounds have been known to have anti-inflammatory and anti-bacterial properties.

  • Fresh herb has high levels of vitamin C (ascorbic acid); provide 51.4 µg or 86% of RDA per 100 g. Vitamin-C is one of the powerful natural anti-oxidant help remove harmful free radicals from the body. Ascorbic acid also has immune booster, wound healing, and anti-viral effects.

  • Marjoram herb contains exceptionally high levels of beta-carotene, vitamin A, cryptoxanthin, lutein and zea-xanthin. 100 g of dry marjoram leaves carry 8068 IU or 269% of DRI levels of vitamin-A. Carotenes, xanthins, and lutein are powerful flavonoid anti-oxidants. Together, these compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging, and various disease processes.

  • Vitamin-A is known to have antioxidant properties and is essential for healthy eye-sight. It is also required for maintaining healthy mucus membranes and skin. Consumption of natural foods rich in vitamin A and carotenes are known to help protect from lung and oral cavity cancers.

  • Zea-xanthin, an important dietary carotenoid, is selectively absorbed into the retinal macula lutea in the eyes where it thought to provide antioxidant and protective light-filtering functions. It has proven beneficial action against age-related macular disease (ARMD), especially in the elderly.

  • Sweet marjoram is one of the richest herbal sources for vitamin K. 100 g of dry leaves provide about 518% of recommended daily intake. Vitamin-K has a potential role in bone mass building by promoting osteotrophic activity in the bones. It also has established role in the treatment of Alzheimer's disease by limiting neuronal damage in the brain.

  • Marjoram herb carry good amount of minerals like iron, calcium, potassium, manganese, copper, zinc and magnesium. Potassium is an important component of cell and body fluids, which helps control heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase.

  • Furthermore, its leaves are an excellent source of iron, contains 82.71 mg/100 g (about 1034% of RDA). Iron is an important co-factor for cytochrome oxidase enzyme in the cellular metabolism. In addition, being a component of hemoglobin inside the red blood cells, it determines the oxygen-carrying capacity of the blood.




See the table below for in depth analysis of nutrients:

Sweet marjoram herb (Origanum majorana), dried leaves,
Nutritive value per 100 g.
(Source: USDA National Nutrient data base)
Principle Nutrient Value Percentage of RDA
Energy 271 Kcal 13.5%
Carbohydrates 60.56 g 46.5%
Protein 12.66 g 22%
Total Fat 7.04 g 23%
Cholesterol 0 mg 0%
Dietary Fiber 40.3 g 106%
Vitamins
Folates 274 µg 68.5%
Niacin 0.902 mg 25.75%
Pantothenic acid 0.209 mg 4%
Pyridoxine 1.190 mg 91.5%
Riboflavin 0.316 mg 24%
Thiamin 0.289 mg 24%
Vitamin A 8068 IU 269%
Vitamin C 51.4 mg 86%
Vitamin E 1.69 mg 11%
Vitamin K 621.7 µg 518%
Electrolytes
Sodium 77 mg 5%
Potassium 1522 mg 32%
Minerals
Calcium 1990 mg 200%
Copper 1.133 mg 126%
Iron 82.71 mg 1034%
Magnesium 346 mg 86.5%
Manganese 5.433 mg 236%
Zinc 3.60 mg 33%
Phyto-nutrients
Carotene-ß 4806 µg --
Cryptoxanthin-ß 70 µg --
Lutein-zeaxanthin 1895 µg --

Selection and storage

Sweet marjoram can be grown as a pot herb. Both fresh as well as shade dried leaves can be employed in the kitchens. Fresh marjoram leaves should feature deep gray-green in color and free from yellow discoloration. Its leaves are at their best when harvested just before flowering. Dry marjoram leaves and seeds can also be marketed in air-seal packs or containers.

Store fresh herb inside the refrigerator for extended use. Dried marjoram should be kept in a tightly sealed glass container in a cool, dark and dry place where it may keep fresh for up to six months.


Culinary uses:

Wash fresh herb in cold running water or rinse for few minutes to remove any dirtt or pesticide residues. Dried marjoram leaves, in-fact, retain or even has more intense flavor unlike that of other dry herbs like sage, thyme, etc. In order to keep fragrance and flavor intact, it is generally added at the last moment into cooking recipes, since prolonged cooking would results in evaporation of its essential oils.

Here are some serving tips:

  • Fresh marjoram can be used as a flavoring in the preparation of salad dressings, soups, stews, marinades as well as in egg and vegetable dishes.

  • The herb gives a pleasant aromatic flavor to vegetables such as spinach, cauliflower, tomatoes, beans, peas, potato and carrots.

  • It mixes well with many other herbs and is used with thyme, tarragon, bay leaf, and parsley to prepare "bouquet garni".

  • Sweet marjoram is one of the main additions in sausages, pizza and in poultry stuffing.

  • Marjoram tea is popular drink in the Mediterranean countries.


Medicinal uses of marjoram herb

  • Marjoram herb parts contain many health benefiting compounds in essential oil such as terpenes, linalool, terpineol, carvocrol, linalyl acetate, ocimene, cadinene, geranyl cetate, citral, eugenol, etc. These compounds are known to have anti-inflammatory and anti-bacterial properties. Marjoram oil has been used to treat minor ailments like flatulence, muscular pain and rheumatism.

  • Eugenol in sweet marjoram (10% of eugenol) has been found to have anti-inflammatory function by acting against the enzyme cyclooxygenase (COX), which mediates inflammatory cascade in the body. This enzyme-inhibiting effect of the eugenol makes it an important remedy for symptomatic relief in individuals with inflammatory health problems like rheumatoid arthritis, osteoarthritis and inflammatory bowel conditions.

  • When taken in moderation, it helps relieve menstruation pain and leucorrhoea. Since it increases menstruation flow the herb should not be taken during pregnancy and in menorrhagia conditions.
  • Essential oils in marjoram herb have also been found to have anti-fungal and anti-bacterial functions by inhibiting many pathogenic bacteria like Staphylococcus, E.coli, shigella, proteus, and Pseudomonas.

  • Sweet marjoram tea helps relieve nausea, flatulence and is thought to have mild anti-septic functions. (Medical disclaimer).


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Further reading:

  1. Anti-microbial properties of marjoram.

  2. Herbs - NC State University-pdf.

  3. USDA National Nutrients Database.