Also called dill weed, the plant has slender stems with alternating soft leaves and brown, flat, oval seeds. While the leaves have a sweet, grassy flavor, dill seeds are more aromatic, with a slight citrus flavor that’s similar to caraway seeds.

As herb and spice, dill is commonly used to elevate the flavor of various dishes. It’s often paired with salmon, potatoes, and yogurt-based sauces.

In addition to culinary uses, dill is rich in several nutrients and has traditionally been used to treat various ailments, including digestive issues, colic in infants, and bad breath.

This article reviews the nutritional and health benefits of dill, as well as ways to use it in cooking.

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Nutritional profile 

One cup (9 grams) of fresh dill sprigs provides approximately

• Calories: 4

• Vitamin C: 8% of the Daily Value (DV)

• Manganese: 5% of the DV

• Vitamin A: 4% of the DV

• Folate: 3% of the DV

• Iron: 3% of the DV

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Fresh dill is very low in calories, yet a surprisingly good source of several essential vitamins and minerals, including vitamin C, manganese, and vitamin A .

Vitamin A is an essential nutrient that is important for maintaining vision and supporting a healthy immune system. It also plays a role in male and female reproduction 

Similarly, vitamin C is vital for your immune system and helps with bone formation, wound healing, and metabolism 

Additionally, it has been shown to be a potent antioxidant that helps protect your cells against damage caused by unstable molecules known as free radicals 

Dill is also a good source of manganese. While needed in very small amounts, it is an essential mineral that supports normal functioning of your brain, nervous system, and metabolism of sugar and fat 

Furthermore, fresh dill provides 1–2% of the DV for calcium, copper, magnesium, potassium, riboflavin, and zinc 

However, as fresh dill is usually consumed in smaller quantities than 1 cup (9 grams), the amount of nutrients you get from sprinkling it over your food will be considerably less.

As for dill seeds, they have many similar nutritional benefits. One tablespoon (6.6 grams) of seeds provides 8% of the DV for calcium, 6% of the DV for iron, and 1–5% of the DV for magnesium, manganese, phosphorus, and potassium 

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Potential benefits of dill 

With its name derived from the Old Norse word “dilla,” which means to soothe, dill has been used since ancient times to treat colic in infants and digestive diseases, as well as to help with breastfeeding 

While these more traditional uses have not been supported by research, dill has been shown to have other potential health benefits.

Rich in antioxidants

Antioxidants are naturally occurring compounds that help protect cells against damage caused by unstable molecules known as free radicals 

As a result, research suggests that consuming foods rich in antioxidants may help reduce chronic inflammation and prevent or even treat certain conditions, including heart disease, Alzheimer’s, rheumatoid arthritis, and certain forms of cancer 

Both the seeds and leaves of the dill plant have been found to be rich in several plant compounds with antioxidant properties, including 

• Flavonoids. These plant compounds have been associated with a reduced risk of heart disease, stroke, and some forms of cancer. They may also play an important role in brain health 

• Terpenoids. These compounds are found in essential oils and may protect against liver, heart, kidney, and brain diseases 

• Tannins. Responsible for bitterness in many plant foods, tannins have been shown to have potent antioxidant properties, as well as antimicrobial effects

Additionally, dill is a good source of vitamin C, which has also been shown to have powerful antioxidant properties .

May benefit heart health

Heart disease is the leading cause of death worldwide. However, the World Health Organization estimates that nearly 75% of heart disease cases could be prevented by reducing risk factors like poor diet, smoking, and lack of exercise 

Additional risk factors for heart disease include elevated blood pressure, triglyceride, and LDL (bad) cholesterol levels, as well as chronic inflammation 

Flavonoids, like those found in dill, have been shown to protect heart health due to their potent antioxidant and anti-inflammatory properties 

Furthermore, animal studies have suggested that dill extract may have cholesterol- and triglyceride-lowering effects. However, research in humans in more mixed 

One study in 91 people with high total cholesterol and triglyceride levels found that taking 6 dill extract tablets daily for 2 months significantly improved total cholesterol and triglyceride levels but did not change HDL (good) cholesterol levels 

Yet, another study in 150 people with high cholesterol and triglyceride levels observed no significant changes in cholesterol or triglyceride levels after 6 weeks of daily dill tablet intake 

However, it’s important to note that most studies looking at the effects of dill on heart health have used extracts. As a result, it’s unclear how fresh or dried dill in your diet could affect heart health.

Overall, while the antioxidants in dill extracts may benefit overall heart health, more studies in humans are needed to assess the effectiveness of dill on cholesterol and triglyceride levels.

May help lower blood sugar levels

Having chronically high blood sugar levels is concerning as they can increase your risk of conditions like insulin resistance, metabolic syndrome, and type 2 diabetes 

Dill has been suggested to have blood-sugar-lowering effects 

In fact, several studies in animals with diabetes have shown a significant improvement in fasting blood sugar levels with daily doses of dill extract. Still, research in humans is limited 

May have anticancer properties

Monoterpenes are a class of terpenes, which are naturally occurring plant compounds that are linked to anticancer, antiviral, antifungal, and anti-inflammatory properties .

They’re commonly found in essential oils of plants like dill and have been associated with anticancer properties 

More specifically, d-limonene is a type of monoterpene that studies have shown may help prevent and treat lung, breast, and colon cancer

As dill is high in monoterpenes, particularly d-limonene, it may have anticancer properties. However, there’s currently no research on the effectiveness of dill or dill extract on the risk or treatment of cancer.

Other potential benefits

Dill may benefit your health in the following ways as well:

• Antibacterial properties. Essential oils in dill have antibacterial effects which fight potentially harmful bacteria, such as Klebsiella pneumoniae and Staphylococcus aureus

• Bone health. Dill contains calcium, magnesium, and phosphorus — all of which are important for bone health 

• Menstrual cramps. Essential oils in dill may help relieve pain from cramps during your period. However, research is currently limited and mixed 

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