What is Sage? Taste, uses, Nutrition

Sage is an aromatic herb with a strong, earthy flavor. It’s commonly used in cooking and traditional medicine, and is rich in antioxidants.

Wha is sage

Sage, the aromatic herb with its earthy flavor and potent healing properties, has captured the attention of humans for centuries. With its origins in the Mediterranean region, it has been used for culinary and medicinal purposes for thousands of years.

From its use in ancient Greece as a remedy for digestive issues to its modern-day application as a natural remedy for sore throat and inflammation, it has stood the test of time as a powerful herb with many uses. Join me as we explore the fascinating world of sage and all the benefits this incredible herb offers.

What is Sage

Sage herb, also known as Salvia officinalis, is a perennial herb that belongs to the Lamiaceae family. It is native to the Mediterranean region and has been used for culinary and medicinal purposes for centuries.

Sage has a distinct aroma and flavor and is commonly used in cooking to add flavor to meat dishes, stuffing, soups, and stews. It is also used in traditional medicine to treat various ailments, including digestive issues, sore throat, and inflammation.

In addition, it is rich in antioxidants and other beneficial compounds, making it a popular ingredient in natural health products and supplements.

Taste of Sage


Fresh sage has a more vibrant and subtle flavor compared to dried sage. Its taste is earthy and slightly bitter with hints of mint and citrus. The leaves are softer and more delicate, making them perfect for garnishing and adding a finishing touch to dishes.

When used in cooking, fresh sage is best added towards the end of the cooking process to preserve its flavor and prevent it from becoming too overpowering. It is commonly used in salads, sauces, and dressings to add a fresh and fragrant flavor.


When dried it has a more concentrated and intense flavor than fresh sage. Its taste is more robust, pungent, and slightly bitter than when fresh.

Dried is often used in dishes requiring longer cooking, such as stews, soups, and casseroles. It is also commonly used in spice blends and rubs for meat dishes.

When using dried sage, it is essential to use it sparingly, as its flavor can quickly become overpowering.

nutritional value

NutrientAmount per 100g
Vitamin K43.9 mcg
Vitamin C32.4 mg
Vitamin B60.8 mg
Iron28.1 mg
Calcium1652 mg

Note: Nutrient values are based on a 100-gram serving of fresh sage. Nutrient values may vary depending on the form of sage and how it is prepared.

Kitchen uses

Here are some common uses:

  • Flavoring meat dishes: It is a popular herb for flavoring meat, especially poultry, pork, and beef. It can be used in rubs, marinades, and seasoning blends.
  • Stuffing: It is a traditional ingredient in stuffing or dressing for poultry, adding a savory, earthy flavor.
  • Soups and stews: It can add depth of flavor to soups and stews, especially those with hearty ingredients like beans, potatoes, or root vegetables.
  • Sauces and gravies: It can be used to flavor sauces and gravies for meats and vegetables.
  • Infused oil or vinegar: It can be infused into oil or vinegar to flavor salads or marinades.
  • Baked goods: Sage can be used in small amounts in baked goods such as bread, biscuits, and savory muffins.
  • Herbal tea: It can be brewed as a tea, either on its own or combined with other herbs, and enjoyed as a refreshing and aromatic beverage.

Where to buy

Growing sage

This herb is widely available at many grocery stores, supermarkets, health food stores, and online retailers. You can find fresh in the produce section of your local grocery store or farmers’ Market.

Dried can typically be found in the spice aisle of most grocery stores. Some health food stores may also carry fresh or dried sage, supplements and essential oil.

Online retailers like Amazon, Thrive Market, and iHerb also offer various sage products, including fresh and dried sage, supplements, and essential oil.

When purchasing this herb be sure to choose high-quality products that are free from pesticides and other harmful chemicals.

How to store

Proper storage of sage can preserve its flavor and nutritional value. Here are some tips:

  • To store fresh, wrap the leaves in a damp paper towel and place them in a plastic bag or airtight container. Store the container in the refrigerator for up to 1 week.
  • Dried: Place dried herbs in an airtight container and keep it in a cool, dark place such as a pantry or cupboard. When dried it can last up to 6 months when stored properly.
  • Freezing: Fresh can also be frozen for long-term storage. Wash and dry the leaves, place them in a single layer on a baking sheet, and freeze until solid. Transfer the frozen leaves to a plastic bag or airtight container and store them in the freezer for up to 6 months.

It is important to note that it is best used within a reasonable time to ensure maximum flavor and nutritional value. When using in cooking, measure it carefully and avoid using too much, as its strong flavor can easily overpower a dish.

Substitutions of sage

If you do not have sage on hand or want to try a different flavor profile, there are a few substitutions you can try:

  • Rosemary: Rosemary has a similar earthy and piney flavor to sage, making it a good substitute.
  • Thyme: Thyme has a slightly sweeter and more delicate flavor than sage, but it can be a substitute in certain dishes
  • Poultry seasoning: Poultry seasoning is a blend of herbs, including sage, thyme, and rosemary, and can be used as a substitute for sage in recipes.
  • Marjoram: Marjoram has a sweeter and milder flavor than sage, but it can be used as a substitute in certain dishes. 

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