Oregano 101: Nutrition, Benefits, How To Use, Buy, Store | Oregano: A Complete Guide

What is Oregano

Oregano is a culinary herb that belongs to the mint family, Lamiaceae. It is native to warm-temperate western and southwestern Eurasia and the Mediterranean region. The scientific name of oregano is Origanum vulgare.

Oregano is widely used in cooking for its aromatic leaves, which have a strong, slightly bitter flavor. The herb is a key ingredient in many Mediterranean, Italian, and Mexican dishes, imparting a distinctive taste to sauces, soups, stews, and various meat dishes. Oregano can be used both fresh and dried, with the dried form being more common in many recipes.

Apart from its culinary uses, oregano has been traditionally recognized for its potential health benefits. It contains compounds with antimicrobial properties and antioxidants. Some people use oregano oil for its supposed medicinal properties, although it’s important to note that scientific evidence supporting such health claims is limited, and it’s always advisable to consult with a healthcare professional before using herbs or supplements for medicinal purposes

Other Names of Oregano

Oregano is known by various names, and its common name may vary depending on the region and language. Here are some other names for oregano:

1. Wild Marjoram: Oregano is sometimes referred to as wild marjoram, emphasizing its relation to the herb marjoram (Origanum majorana).
2. Origanum: This is the genus name of the oregano plant.
3. Pot Marjoram: Another name used to describe certain varieties of oregano.
4. Sweet Marjoram: While not exactly the same as oregano, sweet marjoram (Origanum majorana) is a related herb with a similar flavor profile.

In various languages, oregano also has distinct names. For example:

• Spanish: Orégano
• Italian: Origano
• French: Origan
• German: Oregano
• Portuguese: Orégão
• Greek: Rigani (Ρίγανη)

These names might have regional variations and pronunciations, but they all generally refer to the herb with a pungent and aromatic flavor commonly used in cooking.

Nutritional Value of Oregano

Here is a general overview of the nutritional value of oregano per 1 tablespoon (about 2 grams) of dried, ground oregano:

Nutrient	Amount per 1 tablespoon
Calories	5
Total Fat	0.2 grams
Sodium	1 milligram
Total Carbohydrates	1 gram
Dietary Fiber	0.9 grams
Protein	0.2 grams
Vitamin K	11.2 micrograms
Calcium	29 milligrams
Iron	0.6 milligrams
Manganese	0.1 milligrams
Vitamin E	0.1 milligrams

Keep in mind that these values are approximate and can vary based on the specific variety of oregano and growing conditions. Oregano is often used in small quantities in recipes, so the actual nutritional contribution to a dish may be minimal. Additionally, the nutrient content can be different for fresh oregano compared to dried oregano.

Benefits of Oregano

Oregano has been traditionally used not only for its culinary appeal but also for potential health benefits. While more research is needed to fully understand the extent of these benefits, some studies and anecdotal evidence suggest several positive aspects associated with oregano consumption:

1. Antioxidant Properties: Oregano is rich in antioxidants, including phenols and flavonoids. Antioxidants help neutralize free radicals in the body, which can contribute to cellular damage and aging.
2. Antimicrobial Effects: Oregano contains compounds such as carvacrol and thymol, which have been shown to have antimicrobial properties. These compounds may help fight bacteria and fungi, contributing to the herb’s traditional use as a natural antimicrobial agent.
3. Anti-Inflammatory Effects: Some studies suggest that oregano may have anti-inflammatory properties. Chronic inflammation is associated with various health conditions, so incorporating anti-inflammatory foods into the diet, like oregano, may be beneficial.
4. Digestive Health: Oregano has been used traditionally to aid digestion. It may help reduce bloating and indigestion, and some people use oregano oil for its potential anti-parasitic properties.
5. Vitamin and Mineral Content: Oregano is a source of essential nutrients such as vitamin K, iron, manganese, and calcium. While the amounts per serving are relatively small, they can contribute to overall nutrient intake.
6. Respiratory Health: Oregano has aromatic compounds that can have a positive impact on the respiratory system. It is sometimes used to help alleviate symptoms of respiratory conditions, though scientific evidence for this is limited.
7. Potential Anti-Cancer Properties: Some studies have explored the potential anticancer effects of compounds found in oregano. However, more research is needed to establish a clear link.
8. Blood Sugar Control: There is some evidence to suggest that oregano may help regulate blood sugar levels, which could be beneficial for individuals with diabetes or those at risk of developing diabetes.

It’s important to note that while these potential benefits are intriguing, more research is needed to establish definitive conclusions and recommended therapeutic doses. Oregano is generally safe when used in moderate amounts as a culinary herb, but concentrated forms such as oregano oil should be used cautiously and preferably under the guidance of a healthcare professional. As with any dietary supplement or herbal remedy, individual responses can vary, and it’s advisable to consult with a healthcare provider before making significant changes to your diet or using oregano for medicinal purposes

Varieties of Oregano

There are several varieties of oregano, each with its unique flavor profile, aroma, and appearance. Some of the most well-known varieties include:

1. Origanum vulgare (Common Oregano or Wild Marjoram): This is the most common variety used in Mediterranean and Italian cuisine. It has a robust flavor and is the type of oregano typically found in spice racks.
2. Origanum vulgare subsp. hirtum (Greek Oregano): Known for its strong, zesty flavor, Greek oregano is often considered superior for culinary use. It’s commonly used in Greek and Italian dishes.
3. Origanum majorana (Sweet Marjoram): While not precisely the same as oregano, sweet marjoram is a related herb with a milder flavor. It’s often used in similar culinary applications.
4. Origanum onites (Cretan or Turkish Oregano): This variety is native to Turkey and has a milder taste compared to Greek oregano. It is used in Turkish and Middle Eastern cuisines.
5. Origanum heracleoticum (Italian Oregano): This variety is used in Italian cuisine and has a flavor similar to common oregano but may be slightly milder.
6. Origanum syriacum (Syrian Oregano): Also known as Bible hyssop, this variety is used in Middle Eastern cooking and has a distinct, intense flavor.
7. Origanum dictamnus (Dittany of Crete): Native to the mountains of Crete, this variety has a sweet and spicy flavor. It’s often used in herbal teas and traditional medicine.
8. Origanum laevigatum (Smooth-Leafed Marjoram): This variety has smoother leaves compared to other oregano types and is used in culinary applications.

It’s important to note that the flavor and intensity of oregano can vary even within the same variety due to factors such as growing conditions, climate, and soil. When selecting oregano for culinary use, personal preference often plays a significant role, and experimenting with different varieties can help you find the one that suits your taste preferences best.

What Does Oregano Taste Like

Oregano has a robust and aromatic flavor that is both savory and slightly bitter. Its taste is often described as pungent and earthy, with notes of sweetness and a hint of mint. The intensity of the flavor can vary depending on the variety of oregano and whether it is used fresh or dried.

In general, dried oregano tends to have a more concentrated flavor than fresh oregano. The dried form is commonly used in spice blends, pasta sauces, pizza, and Mediterranean dishes. When used in moderation, oregano adds depth and complexity to a wide range of savory dishes.

The flavor profile of oregano makes it a versatile herb that complements various ingredients, especially those commonly found in Mediterranean cuisine. It pairs well with tomatoes, garlic, olive oil, basil, thyme, and rosemary. Additionally, oregano is a key component of many herb blends, such as Italian seasoning.

When using oregano in cooking, it’s important not to overpower the dish, as its flavor can be quite strong. Start with small amounts, taste as you go, and adjust according to your preferences. Whether dried or fresh, oregano adds a distinctive and aromatic character to many culinary creations.

How To Use Oregano

Oregano is a versatile herb that can be used in various forms—fresh, dried, or as oregano oil—and it adds a distinct flavor to a wide range of dishes. Here are some common ways to use oregano in cooking:

1. Fresh Oregano:
   • Salads: Add fresh oregano leaves to green salads or tomato salads for a burst of flavor.
   • Marinades: Finely chop fresh oregano and add it to marinades for meats or vegetables.
   • Grilled Meats: Sprinkle fresh oregano over grilled meats, fish, or vegetables just before serving.
2. Dried Oregano:
   • Italian Dishes: Use dried oregano in pasta sauces, pizza, and Italian dishes for its classic flavor.
   • Soups and Stews: Add dried oregano to soups, stews, and chili for an herby kick.
   • Roasted Vegetables: Sprinkle dried oregano over roasted vegetables before baking.
3. Oregano Oil:
   • Diluted in Recipes: Oregano oil is potent, so use it sparingly. Dilute a few drops in a carrier oil or mix it into salad dressings, sauces, or marinades for a concentrated flavor.
   • Tea: Some people use oregano oil in herbal teas. Add a drop or two to hot water with honey for a soothing drink.
4. Herb Blends:
   • Italian Seasoning: Combine oregano with basil, thyme, rosemary, sage, and marjoram to create an Italian seasoning blend for various dishes.
   • Mediterranean Flavors: Mix oregano with other Mediterranean herbs like basil, thyme, and rosemary for a well-rounded flavor profile.
5. Infused Oils and Vinegars:
   • Oregano Oil Infusion: Create your own oregano-infused oil by steeping dried oregano in olive oil. Use the infused oil in dressings or for dipping bread.
   • Oregano Vinegar: Similarly, infuse vinegar with oregano for a flavorful addition to salads and marinades.
6. Herb Butter:
   • Compound Butter: Mix finely chopped fresh oregano into softened butter. Use this herb-infused butter on grilled meats, vegetables, or bread.
7. Tomato-Based Dishes:
   • Tomato Sauces: Oregano pairs exceptionally well with tomato-based sauces, so add it to pasta sauces, pizzas, and homemade salsas.

Remember that the intensity of oregano can vary, so start with a small amount and adjust to taste. Whether you’re using it to enhance the flavor of a dish or as part of a spice blend, oregano can contribute a delightful and aromatic element to your culinary creations.

Substitute for Oregano

If you find yourself without oregano and need a substitute, there are several herbs that you can use to add a similar flavor profile to your dishes. The choice of substitute depends on the specific recipe and your personal preferences. Here are some common substitutes for oregano:

1. Marjoram:
   • Marjoram is a close relative of oregano and has a similar but milder flavor. It is often considered a suitable substitute, especially in dishes where a gentler herb flavor is desired.
2. Thyme:
   • Thyme has a somewhat earthy and savory flavor that can work well as a substitute for oregano, especially in Mediterranean and Italian dishes.
3. Basil:
   • Basil has a sweet and slightly peppery flavor. While it’s not a perfect match for the pungency of oregano, it can be a good substitute in certain recipes, especially those with tomatoes.
4. Italian Seasoning Blend:
   • If you have an Italian seasoning blend on hand, it likely contains a combination of herbs such as basil, thyme, rosemary, and oregano. This mix can be a convenient substitute.
5. Rosemary:
   • Rosemary has a distinct pine-like flavor, and while it is stronger than oregano, it can work well as a substitute in some savory dishes, especially those with roasted meats.
6. Savory:
   • Summer savory or winter savory can be used as a substitute for oregano, particularly in dishes like soups, stews, and bean dishes.
7. Cilantro (Coriander):
   • In certain dishes, especially those with a Mexican or Latin American influence, cilantro can provide a fresh and herbal flavor, though it is quite different from oregano.
8. Tarragon:
   • Tarragon has a unique anise-like flavor and can be used as a substitute in certain recipes, particularly those where a hint of licorice complements the other ingredients.

When substituting, keep in mind that the flavor of the substitute may not be identical to that of oregano, so it’s a good idea to adjust the quantity based on your taste preferences. Additionally, consider the overall flavor profile of the dish and choose a substitute that complements the other ingredients.

Where to Buy Oregano

You can buy oregano at various places, depending on your preferences and needs. Here are common locations where you can find oregano:

1. Grocery Stores:
   • Oregano, both fresh and dried, is readily available in the spice and herb section of most grocery stores. Look for dried oregano in the spice aisle and fresh oregano in the produce section.
2. Supermarkets:
   • Large supermarkets or superstores often carry a wide selection of herbs and spices, including oregano. You can find both dried oregano in spice jars and fresh oregano in the fresh produce section.
3. Farmers’ Markets:
   • If you prefer fresh herbs, check local farmers’ markets. Many farmers sell fresh herbs, including oregano, during the growing season. This can be a great way to get high-quality, locally sourced herbs.
4. Specialty Stores:
   • Specialty food stores, gourmet markets, or stores that focus on herbs and spices may offer a broader selection of oregano varieties, including unique or hard-to-find types.
5. Online Retailers:
   • Numerous online retailers, including grocery delivery services, offer dried oregano and sometimes even fresh oregano. Websites like Amazon, Walmart, and specialty herb shops provide convenient options for ordering oregano online.
6. Health Food Stores:
   • Health food stores often carry a variety of herbs and spices, including oregano. Some may also offer organic or specialty versions.
7. Local Herb Shops:
   • Check for local herb shops or apothecaries that focus on herbal products. They may carry different varieties of oregano, including dried herbs and oregano oil.
8. Ethnic Grocery Stores:
   • Explore ethnic grocery stores, especially those specializing in Mediterranean or Middle Eastern products. They often stock a variety of herbs and spices, including oregano.

When purchasing oregano, consider your specific needs. If you plan to use it fresh, buying from a local farmers’ market or grocery store with a good selection of fresh herbs is ideal. For dried oregano, most standard grocery stores and supermarkets will have it in their spice section. Additionally, buying from reputable sources ensures the quality and freshness of the herb.

How To Store Oregano

Proper storage helps maintain the flavor and quality of oregano, whether it’s fresh or dried. Here are guidelines for storing both forms:

Fresh Oregano:

1. Refrigeration:
   • Place fresh oregano stems in a glass of water, similar to how you would store fresh flowers. Cover the leaves loosely with a plastic bag, securing it with a rubber band, and store it in the refrigerator. Change the water every few days.
2. Damp Paper Towel Method:
   • Wrap fresh oregano in a damp paper towel and place it inside a perforated plastic bag. Store it in the vegetable crisper drawer of the refrigerator.
3. Herb Keeper:
   • Consider using an herb keeper, which is a specialized container designed to keep herbs fresh in the refrigerator. These containers often have a water reservoir to maintain humidity.

Dried Oregano:

1. Airtight Container:
   • Store dried oregano in an airtight container to protect it from moisture, which can degrade its quality. A glass jar with a tight-sealing lid or a spice jar with a good seal works well.
2. Cool, Dark Place:
   • Keep the container of dried oregano in a cool, dark place, away from direct sunlight and heat. A pantry or a kitchen cabinet is ideal.
3. Labeling:
   • Label the container with the date of purchase or the date when you dried the oregano. This helps you keep track of its freshness.
4. Whole Leaves vs. Ground:
   • If possible, store oregano in its whole leaf form until needed. Ground oregano has a larger surface area, making it more susceptible to losing its flavor and aroma.
5. Avoid Refrigeration:
   • Dried herbs, including oregano, should be stored in a dry environment. Avoid refrigerating dried herbs as the moisture can lead to clumping and degradation.

General Tips:

• Check Regularly: Periodically check stored oregano for any signs of mold, discoloration, or loss of aroma. Remove any damaged leaves or stems.
• Use Transparent Containers: If using opaque containers, label them clearly. Transparent containers make it easier to see the condition of the oregano without opening the container.
• Quality Matters: Purchase oregano from reputable sources to ensure its quality and freshness from the start.

By following these storage tips, you can extend the shelf life of both fresh and dried oregano, preserving its flavor and aroma for your culinary creations.

Frequently Asked Questions (FAQs)