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Bay leaves are the dried leaves of the bay laurel tree, Laurus nobilis, simmered whole in soups, stews, beans and sauces to add a subtle herbal, slightly floral background flavor. So what do bay leaves do? Mostly they add aroma over long cooking, and then they come out: published case reports describe whole bay leaves lodging in the throat, esophagus and intestine, which is a good reason to remove them before serving. Below is what bay leaves add to food, the USDA nutrition numbers in context, what the small research on bay leaf benefits found, and the safety facts worth knowing.
Peptide Labs does not sell bay leaves or bay leaf products. This article is general nutrition information, not medical advice.
Key Takeaways
- Bay leaves usually means dried leaves of the bay laurel, Laurus nobilis; Indian and Indonesian bay leaves come from other plants.
- They add aroma during long simmering; they are not eaten.
- Case reports describe bay leaves stuck in the esophagus, blocking the duodenum and perforating the bowel, so remove whole leaves before serving.
- Per 100 grams the USDA numbers look large, but a tablespoon of crumbled leaf weighs only 1.8 grams.
- Human research is one small 2009 trial of ground bay leaf capsules; it is a lead for study, not proof.
What do bay leaves do in cooking?
Bay leaves release aromatic compounds slowly in liquid and heat, so they work in dishes that simmer: stocks, soups, braises, tomato sauces, rice and bean pots, and pickling brines. The flavor is subtle on its own and shows up as depth and a faint herbal note in the finished dish. Cooks add one or two whole leaves at the start and lift them out at the end. Dried leaves are the most common form.
- Use whole leaves: whole leaves are easy to find and remove. Crumbled or ground bay leaf stays in the food, so use it only where a fine powder is intended, such as some spice blends.
- Count them: note how many leaves went into the pot so you can count them out.
- Storage: keep dried leaves in a sealed jar away from heat and light; they slowly lose aroma over time.
Why you remove whole bay leaves before eating
Dried bay leaves are stiff and leathery. Doctors have published several case reports of swallowed bay leaves causing harm:
- Esophagus and throat: a 1990 report in Annals of Internal Medicine described bay leaf impaction in the esophagus and hypopharynx, and a 1993 report described two cases of esophageal obstruction, noting that such cases are rarely reported.
- Intestine: a 1997 surgical report described a bay leaf that perforated a Meckel’s diverticulum, a small pouch in the lower bowel, and a 1999 report described a blocked duodenum caused by bay leaf impaction.
These events are rare, but they are easy to avoid. Remove whole leaves before serving, take extra care with food for young children, older adults and anyone with swallowing difficulty, and seek medical help for trouble swallowing, drooling, chest pain or a feeling that something is stuck after eating.
Bay leaves nutrition in context
The table uses the USDA FoodData Central SR Legacy entry for bay leaf (FDC 170917). Per 100 grams the numbers look impressive, but USDA’s portion weights show how little is actually used, and whole leaves are removed anyway. The %DV uses FDA Daily Values.
| Nutrient (bay leaf, FDC 170917) | Per 100 g | % DV | 1 tbsp crumbled (1.8 g) | % DV |
|---|---|---|---|---|
| Calories | 313 | Not applicable | 6 | Not applicable |
| Fiber | 26.3 g | 94% | 0.5 g | 2% |
| Iron | 43 mg | 239% | 0.8 mg | 4% |
| Manganese | 8.2 mg | 355% | 0.15 mg | 6% |
| Calcium | 834 mg | 64% | 15 mg | 1% |
| Vitamin C | 46.5 mg | 52% | 0.8 mg | 1% |
| Vitamin A | 309 mcg RAE | 34% | 6 mcg RAE | 1% |
| Sodium | 23 mg | 1% | 0.4 mg | 0% |
A teaspoon of crumbled bay leaf weighs only 0.6 grams in USDA data and supplies about 1% of the Daily Value for iron. SR Legacy does not list the weight of a single whole leaf, so we do not estimate it. For iron, look to our guide to iron in foods; leafy greens and vitamin K are covered in our guide to vitamin K foods.
Bay leaf benefits: what the research shows
Most bay leaf research is lab work on extracts and essential oil. Human evidence is thin.
- One small trial (2009): 40 people with type 2 diabetes took capsules of ground bay leaves or a placebo for 30 days. Blood glucose, total and LDL cholesterol and triglycerides fell in the bay leaf groups, with no significant change on placebo. It was small, short and has not been confirmed by larger trials, and capsules are not the same as a leaf simmered in soup.
- Lab studies: recent papers test bay leaf extracts and compounds such as eugenol in cells, microbes and even grilled meat. Results like these generate ideas; they do not show health effects from cooking with bay leaves.
- Unproven claims: in 2020 the FTC sent warning letters to companies that made coronavirus claims for products including bay leaves, sage and oregano.
The honest answer is that bay leaves add flavor, which can make low-salt cooking more satisfying, but bay leaf benefits for blood sugar or anything else are not established. Anyone managing diabetes should keep to the plan agreed with their clinician rather than relying on an herb.
Bay leaf tea, extracts and safety
Bay leaf tea and concentrated extracts are a different exposure from a leaf in a stew. A 2026 case report described liver injury in a 55-year-old woman who regularly drank bay laurel leaf infusions; doctors judged the herb a likely cause using a standard causality scale. One case does not show how common this is, but it is a reason to tell your clinician about any herbal teas you drink daily, especially if you have liver disease, take medicines, or are pregnant or breastfeeding.
- Not every “bay leaf” is the same plant: Indian bay leaf comes from Cinnamomum tamala, a relative of cinnamon (see our cinnamon guide), and Indonesian bay leaf comes from Syzygium polyanthum. Flavor and research do not transfer between them.
- Essential oils: concentrated oils are not food; our oregano oil guide explains why swallowing essential oils carries risks.
- Allergy: bay leaf is not one of the nine major food allergens that US labeling law requires companies to declare. See an allergist if you suspect a reaction.
For another pantry spice with a long history, see our sibling guide to paprika, including smoked paprika and how it compares with chili powder.
Frequently Asked Questions
What do bay leaves do?
They add a subtle herbal aroma to dishes that simmer, such as soups, stews and beans. They are removed before serving.
Do you have to remove bay leaves before eating?
Yes. Case reports describe whole bay leaves stuck in the esophagus and intestine. Count them in and count them out.
Are bay leaves poisonous?
Culinary bay laurel leaves are used as a food flavoring. The main risk is choking or impaction from a whole leaf, not poisoning.
What are the main bay leaf benefits?
Bay leaves add flavor. One small 2009 trial of bay leaf capsules found lower glucose and cholesterol markers, but larger trials have not confirmed it.
Is bay leaf tea safe?
Evidence is limited, and a 2026 case report linked regular bay leaf infusions to liver injury. Ask your clinician if you drink it daily.
Are Indian bay leaves the same as bay leaves?
No. Indian bay leaf comes from Cinnamomum tamala, while common bay leaves come from Laurus nobilis.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Paprika: Smoked vs Sweet, Nutrition and Paprika vs Chili Powder, Rosemary Benefits: Herb Nutrition, Fresh vs Dried and Research, Sage: Benefits, Sage Tea, Nutrition and Thujone Safety.