• 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

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

Dill seeds have many similar nutritional benefits. One tablespoon 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.

“Dill” is 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.

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. Monoterpenes are a class of terpenes, which are naturally occurring plant compounds that are linked to anticancer, antiviral, antifungal, and anti-inflammatory properties. They are commonly found in essential oils of plants like dill and have been associated with anticancer properties. Dill is high in monoterpenes, particularly d-limonene, which may have anticancer properties and help prevent and treat lung, breast, and colon cancer.
  • Tannins. Responsible for bitterness in many plant foods, tannins have been shown to have potent antioxidant properties, as well as antimicrobial effects.
  • The activity of dill’s volatile oils qualify it as a “chemoprotective” food ( like parsley) that can help neutralize particular types of carcinogens, such as the benzopyrenes that are part of cigarette smoke, charcoal grill smoke, and the smoke produced by trash incinerators.
  • The total volatile oil portion of dill has also been studied for its ability to prevent bacterial overgrowth. In this respect, dill shares the stage with garlic, which has also been shown to have “bacteriostatic” or bacteria-regulating effects.

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

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.

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.

Dill also has:

  • 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.

Dill is generally safe for consumption. However, in rare cases it has been shown to cause allergic reactions, vomiting, diarrhea, an itchy mouth, swollen red bumps on the tongue, and throat swelling. People who are allergic to carrots may experience an allergic reaction to dill.

Additionally, it’s recommended to avoid dill pills or extracts during pregnancy and breastfeeding as there’s limited research of their safety. People with diabetes, who are taking lithium, and those undergoing surgery within two weeks should talk to their healthcare provider before using dill as a medicine.