Fresh sage has a softer, more floral, less camphorous flavour than dried, with excellent vitamin K, useful iron, and manganese. Its fuzzy grey-green leaves hold up well to cooking — it is one of the few fresh herbs that can be fried in butter until crispy to make a classic Italian pasta sauce that showcases rather than diminishes its character.
Fry whole sage leaves in butter over medium heat until just crispy (30-60 seconds per side) for a classic brown butter and sage sauce; serve over gnocchi, ravioli, or pasta. Also pair with pork, squash, and chestnut.
Where Sage, fresh Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Calcium | 600 mg | 75% | |
| Potassium | 390 mg | 20% | |
| Vitamin A (RE) | 215 µg | 31% | |
| Magnesium | 160 mg | 43% | |
| Phosphorus | 33.0 mg | 5% | |
| Manganese | 9.10 mg | 455% | |
| Zinc | 1.70 mg | 17% | |
| Thiamin (B1) | 0.110 mg | 10% | |
| Vitamin C | 0.000 mg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Monounsaturated fat | 0.700 g | — | |
| Polyunsaturated fat (PUFA) | 0.700 g | — | |
| Maltose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 1,290 µg | — | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →
Phytochemicals
Bioactive plant compounds — not classified as essential nutrients but associated with a range of health benefits.