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Dill (Anethum graveolens) is a feathery, grassy-tasting herb from the celery and carrot family. The soft leaves are sold as dill weed, fresh or dried, and the small flat seeds are the spice behind dill pickles and rye breads. Per 100 grams, USDA data make fresh dill look rich in vitamin C, vitamin A, folate and manganese, but a whole cup of sprigs weighs under 9 grams, so the amount on your plate adds only a little. Below are the USDA numbers for dill weed and dill seed, what the small trials on dill benefits actually tested, why dill pickles are mostly a sodium story, and what to know about allergy.
Peptide Labs does not sell dill or dill products. This article is general nutrition information, not medical advice.
Key Takeaways
- Dill weed is the leafy herb; dill seed is the dried fruit used as a spice. Both come from Anethum graveolens.
- One cup of fresh dill sprigs weighs 8.9 grams and supplies about 8% of the Daily Value for vitamin C in USDA data.
- Dried dill looks mineral-dense per 100 grams, but a tablespoon weighs about 3 grams.
- Dill benefits trials used concentrated supplements, not kitchen amounts, and two reviews disagree on the details.
- A small dill pickle spear carries about 12% of the Daily Value for sodium.
- Dill allergy is rare but documented, including a case of anaphylaxis.
What is dill? Dill weed and dill seed
Dill is an annual herb in the Apiaceae family, the same plant family as carrots, celery, parsley and fennel. Two parts reach the kitchen:
- Dill weed: the thin, thread-like leaves, sold fresh in bunches or dried in jars. It tastes fresh and slightly sweet and is classic with fish, potatoes, eggs, cucumbers and yogurt sauces.
- Dill seed: the small, flat, oval fruits. They taste stronger and warmer, a little like caraway, and are the usual spice in pickling brine. A 2024 lab analysis of dill seed oil found carvone and limonene were the two main aroma compounds, together making up about 90% of the oil.
Fresh dill is easy to confuse with fennel fronds, which look similar but taste of anise. Fennel also grows a crunchy bulb and its own seeds; our fennel guide covers that plant separately.
Dill nutrition per kitchen portion
The first table uses the USDA FoodData Central SR Legacy entry for fresh dill weed (FDC 172233), per 100 grams and per USDA’s one-cup portion of sprigs (8.9 grams). The percent Daily Value (%DV) uses the FDA Daily Values printed on Nutrition Facts labels.
| Nutrient (fresh dill weed) | Per 100 g | % DV | 1 cup sprigs (8.9 g) | % DV |
|---|---|---|---|---|
| Calories | 43 | Not applicable | 4 | Not applicable |
| Vitamin C | 85 mg | 94% | 7.6 mg | 8% |
| Vitamin A | 386 mcg RAE | 43% | 34 mcg RAE | 4% |
| Folate | 150 mcg DFE | 38% | 13 mcg DFE | 3% |
| Manganese | 1.26 mg | 55% | 0.11 mg | 5% |
| Iron | 6.6 mg | 37% | 0.59 mg | 3% |
| Calcium | 208 mg | 16% | 18.5 mg | 1% |
| Potassium | 738 mg | 16% | 66 mg | 1% |
| Fiber | 2.1 g | 8% | 0.2 g | 1% |
Dried dill and dill seed are concentrated because the water is gone. The second table uses the SR Legacy entries for dried dill weed (FDC 171322) and dill seed (FDC 170925) at USDA’s tablespoon weights.
| Nutrient | Dried dill weed, 1 tbsp (3.1 g) | % DV | Dill seed, 1 tbsp (6.6 g) | % DV |
|---|---|---|---|---|
| Calories | 8 | Not applicable | 20 | Not applicable |
| Iron | 1.5 mg | 8% | 1.1 mg | 6% |
| Calcium | 55 mg | 4% | 100 mg | 8% |
| Manganese | 0.12 mg | 5% | 0.12 mg | 5% |
| Magnesium | 14 mg | 3% | 17 mg | 4% |
| Potassium | 103 mg | 2% | 78 mg | 2% |
| Fiber | 0.4 g | 2% | 1.4 g | 5% |
| Vitamin C | 1.6 mg | 2% | 1.4 mg | 2% |
Headlines that call dried dill an iron or calcium powerhouse are quoting per-100-gram figures: in USDA data, 100 grams of dried dill weed lists more than twice the Daily Value for iron. Nobody eats 100 grams of a dried herb, and a teaspoon weighs about 1 gram. Think of dill as a flavor that makes vegetables, fish and beans more appealing, and look to whole foods in our guides to iron-rich foods and calcium in foods for meaningful amounts.
Dill benefits: what the research shows
Most dill research is lab work on extracts and essential oil. The human trials tested dill supplements, such as capsules, powders or extracts, over weeks, not the sprinkle on a salmon fillet.
- Blood fats and insulin (2022 meta-analysis): a review in Critical Reviews in Food Science and Nutrition pooled 7 randomized trials with 330 adults. Dill supplements were linked with lower LDL cholesterol, fasting insulin and an insulin resistance score, but showed no significant effect on total cholesterol, triglycerides, HDL or fasting glucose. The authors called for more research.
- A second review (2022): a systematic review in Current Problems in Cardiology pooled 6 trials with 171 people in the dill groups and reported lower total cholesterol, LDL and triglycerides. It noted that earlier analyses were inconsistent, and the two reviews disagree on total cholesterol and triglycerides.
- Lab studies: dill seed oil shows antioxidant and antimicrobial activity in test tubes. That describes the oil, not what happens when people eat the herb.
The fair summary: dill is a flavorful, low-calorie herb, and small supplement trials hint at modest changes in some blood markers, with inconsistent results. None of this makes dill a replacement for care from your clinician. Concentrated dill seed products are also studied in pregnancy, including a 2020 review of small trials on labor; any use of concentrated dill during pregnancy is a question for the obstetric team, not a home experiment.
Dill pickles and sodium
For many Americans, dill arrives as a pickle. In USDA data, a small dill or kosher dill pickle spear (35 grams, FDC 168558) has only about 4 calories but about 12% of the Daily Value for sodium, so the brine matters far more than the dill. Reduced-sodium pickles exist; compare Nutrition Facts labels, and see our guides to low sodium foods and swapping out salt. Using fresh or dried dill to season vegetables and fish is one simple way to add flavor without extra salt.
Many shelf-stable dill pickles are made with vinegar brine, which is different from refrigerated, naturally fermented sour pickles. Our fermented foods guide explains how to tell them apart on a label.
How to use dill weed and dill seed
- Fresh dill weed: add it near the end of cooking or right before serving, because heat dulls its flavor quickly. It suits salmon, potatoes, eggs, cucumber salads, yogurt dips and lentils.
- Dried dill weed: milder and less bright than fresh; it works in dressings, soups and rubs. Many cooks use less dried than fresh and adjust by taste.
- Dill seed: whole seeds go into pickling brine, rye bread, cabbage dishes and potato salad; toasting them briefly in a dry pan deepens the flavor.
- Storage: wrap fresh dill loosely in a damp paper towel in the refrigerator, or stand the stems in a glass of water; keep dried dill and seeds in a closed jar away from heat and light.
For another herb with a strong research story and a very different flavor, see our sibling guide to rosemary.
Dill allergy and other cautions
Allergy to dill is rare but documented. A 2000 case report described a man with allergic rhinitis who developed mouth itching, tongue and throat swelling, hives, vomiting and diarrhea after eating foods cooked with dill, and later reacted just to the cooking vapors; skin testing with fresh dill was positive, confirming an IgE-mediated allergy.
- Labels: dill is not one of the nine major food allergens that US labeling law requires companies to declare, and it may be listed only as spices or natural flavor, so people who react may need to contact manufacturers.
- Symptoms: swelling of the lips or throat, or breathing trouble, needs urgent care. For milder or unclear reactions, see an allergist; our elimination diet guide explains why food testing should be supervised.
- Essential oil: dill seed oil is a concentrated flavoring and aroma product, not a kitchen herb. Poison Control warns that essential oils can be dangerous if swallowed and should be locked away from children and pets.
Frequently Asked Questions
What is the difference between dill weed and dill seed?
Dill weed is the feathery leaf, used fresh or dried. Dill seed is the dried fruit of the same plant, with a stronger, warmer flavor used in pickling and breads.
What are the main dill benefits?
Dill adds flavor with very few calories. Small trials of dill supplements reported modest changes in LDL cholesterol and insulin markers, but the results are inconsistent.
Is dill high in vitamins?
Per 100 grams, fresh dill is high in vitamin C and vitamin A in USDA data. A cup of sprigs weighs only 8.9 grams, so it supplies about 8% of the vitamin C Daily Value.
Are dill pickles healthy?
A small spear is very low in calories but carries about 12% of the Daily Value for sodium. Reduced-sodium versions exist, so compare labels.
Is dill the same as fennel?
No. They are relatives in the same plant family with similar-looking fronds, but fennel tastes of anise and grows a bulb.
Can you be allergic to dill?
Yes, though it is rare. A published case included throat swelling and hives. Get urgent care for swelling or breathing trouble and see an allergist.
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: Rosemary Benefits: Herb Nutrition, Fresh vs Dried and Research, Fennel Seeds: Benefits, Fennel Tea, Bloating Evidence and Safety, Parsley: Benefits, USDA Nutrition and Curly vs Flat Leaf.