Vanilla extract
Vanilla extract is a herb/spice at 288 calories per 100g. This herb/spice is virtually fat-free. Herbs and spices contain concentrated bioactive compounds and micronutrients. While consumed in small quantities, many provide meaningful amounts of antioxidants and phytochemicals. Our database tracks 68 nutrients for this food, plus insulin index, environmental footprint data.
Top Nutrients
Data for 68 of 150 tracked nutrients
Nutrient Fingerprint
How this food scores across key nutrient categories, as a percentage of the daily recommended value per 100 g. Based on USDA DRIs for adults.
Complete Nutrient Profile
Macronutrients 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Water AFCD | 52.6 | g | — | 1% |
| Calories AFCD | 288 | kcal | — | — |
| Energy (kJ) SR | 1,205 | kj | — | — |
| Protein SR | 0.06 | g | — | 0% |
| Total Fat SR | 0.06 | g | — | — |
| Carbohydrate AFCD | 12.6 | g | — | 10% |
| Fiber AFCD | 0 | g | — | — |
| Total Sugars AFCD | 12.6 | g | — | — |
| Starch AFCD | 0 | g | — | — |
| Ash AFCD | 0.30 | g | — | — |
Minerals 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Calcium AFCD | 11.0 | mg | — | 1% |
| Iron AFCD | 0.12 | mg | — | 2% |
| Magnesium AFCD | 12.0 | mg | — | 3% |
| Phosphorus AFCD | 6.0 | mg | — | 1% |
| Potassium AFCD | 148 | mg | — | 4% |
| Sodium AFCD | 9.0 | mg | — | 1% |
| Zinc AFCD | 0.11 | mg | — | 1% |
| Copper SR | 0.07 | mg | — | 8% |
| Manganese SR | 0.23 | mg | — | 10% |
| Selenium AFCD | 0 | µg | — | — |
Vitamins 25
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Vitamin A (RAE) AFCD | 0 | µg | — | — |
| Vitamin A (IU) SR | 0 | IU | — | — |
| Retinol AFCD | 0 | µg | — | — |
| Beta-Carotene AFCD | 0 | µg | — | — |
| Alpha-Carotene SR | 0 | µg | — | — |
| Beta-Cryptoxanthin SR | 0 | µg | — | — |
| Lycopene SR | 0 | µg | — | — |
| Lutein + Zeaxanthin SR | 0 | µg | — | — |
| Vitamin C AFCD | 0 | mg | — | — |
| Vitamin D SR | 0 | µg | — | — |
| Vitamin D (IU) AFCD | 0 | IU | — | — |
| Vitamin D2 AFCD | 0 | µg | — | — |
| Vitamin D3 AFCD | 0 | µg | — | — |
| Vitamin E AFCD | 0 | mg | — | — |
| Vitamin K1 SR | 0 | µg | — | — |
| Thiamin (B1) AFCD | 0.01 | mg | — | 1% |
| Riboflavin (B2) AFCD | 0.10 | mg | — | 7% |
| Niacin (B3) AFCD | 0.42 | mg | — | 3% |
| Pantothenic Acid (B5) SR | 0.04 | mg | — | 1% |
| Vitamin B6 AFCD | 0.03 | mg | — | 2% |
| Folate AFCD | 0 | µg | — | — |
| Folic Acid SR | 0 | µg | — | — |
| Folate (food) AFCD | 0 | µg | — | — |
| Folate (DFE) AFCD | 0 | µg | — | — |
| Vitamin B12 AFCD | 0 | µg | — | — |
Fatty Acids 9
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Saturated Fat AFCD | 0.02 | g | — | — |
| Monounsaturated Fat AFCD | 0.02 | g | — | — |
| Polyunsaturated Fat AFCD | 0.01 | g | — | — |
| Trans Fat AFCD | 0 | g | — | — |
| Cholesterol AFCD | 0 | mg | — | — |
| Omega-3 ALA AFCD | 0 | g | — | — |
| Omega-3 EPA AFCD | 0 | g | — | — |
| Omega-3 DPA AFCD | 0 | g | — | — |
| Omega-3 DHA AFCD | 0 | g | — | — |
Individual Fatty Acids 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Butyric Acid (4:0) SR | 0 | g | — | — |
| Caproic Acid (6:0) SR | 0 | g | — | — |
| Caprylic Acid (8:0) SR | 0 | g | — | — |
| Capric Acid (10:0) SR | 0 | g | — | — |
| Lauric Acid (12:0) SR | 0 | g | — | — |
| Myristic Acid (14:0) SR | 0 | g | — | — |
| Palmitic Acid (16:0) SR | 0.005 | g | — | — |
| Stearic Acid (18:0) SR | 0.001 | g | — | — |
| Linoleic Acid (18:2) AFCD | 0.01 | g | — | 0% |
| Linolenic Acid (18:3) SR | 0.001 | g | — | — |
Amino Acids 1
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Tryptophan AFCD | 0 | g | — | — |
Nutrient Density Score
The NRF9.3 score measures overall nutritional quality per 100 kcal. It rewards 9 nutrients to encourage (protein, fiber, vitamins A, C, E, calcium, iron, magnesium, potassium) and penalizes 3 to limit (saturated fat, added sugars, sodium). Higher is better; negative scores indicate the food is high in limit nutrients relative to its beneficial content.
NRF9.3 index: Fulgoni et al. (2009), J Nutr 139(8). DVs based on FDA 2020 reference values.
Insulin Response
The Insulin Index (II) measures the actual insulin response to food on a scale where white bread = 100. Unlike the Glycemic Index (which only measures blood sugar), the II captures the full hormonal response — including the effect of protein and fat on insulin secretion. This is why high-protein foods like meat and dairy can have significant insulin scores despite having low or zero GI values.
Source: Holt et al. 1997; Bao et al. 2016; Bell 2014
Environmental Impact
Environmental footprint per kilogram of food produced. Data represents the global average for the “Other Vegetables” category.
- Global averages: These figures are production-weighted averages from a meta-analysis of ~38,700 farms across 119 countries (Poore & Nemecek, 2018). Actual impact varies enormously by farming method, geography, and supply chain.
- System boundary: Cradle-to-retail only — does not include consumer transport, home cooking energy, or food waste.
- Soil carbon not included: This data does not account for soil carbon sequestration. Some argue that well-managed regenerative grazing partially offsets ruminant emissions; however, full lifecycle accounting — including methane, land-use change, and the opportunity cost of using land for grazing vs. reforestation — typically makes the net footprint of ruminant meat higher, not lower. This is especially relevant in temperate grassland regions like Ireland.
- Not gospel: This data is informational and illustrative. It is useful for understanding relative magnitudes, but should not be treated as precise measurements for any individual product or farm.
Source: Poore & Nemecek (2018), Science 360(6392). Meta-analysis of ~38,700 farms, 119 countries, 46 product categories.
Global Supply: Spices
Top 10 countries by per capita supply of the “Spices” food group (kcal/capita/day, 2023). This is food group–level data from FAO Food Balance Sheets, not specific to this individual food.
Global Supply Trend (1961–2023)
+117%Source: FAO Food Balance Sheets (2023). Supply = production + imports − exports − waste, converted to kcal/capita/day.
Related Foods in Spices and Herbs
Frequently Asked Questions
How many calories are in Vanilla extract?
Vanilla extract contains 288 kcal per 100 grams, making it a calorie-dense food. The energy comes from 0.06g of protein (0% of calories), 0.06g of fat (0%), and 12.6g of carbohydrates (18%). Carbohydrates are the primary energy source.
What is Vanilla extract most nutritious for?
The standout nutrient in Vanilla extract is Manganese, providing 0.23 mg per 100g (10% of the Daily Value). It is also a notable source of Carbohydrate (10% DV). Our database tracks 68 individual nutrients for this food, allowing detailed comparison across vitamins, minerals, amino acids, and fatty acids.
Is Vanilla extract high in protein?
At 0.06g per 100 grams, Vanilla extract is not a significant source of protein. Pair with protein-rich foods like legumes, meat, fish, or dairy to meet daily protein needs.
How much fiber is in Vanilla extract?
Vanilla extract contains no dietary fiber. This is typical for this type of food. Pair with plant-based foods to ensure adequate fiber intake.
What is the insulin index of Vanilla extract?
Vanilla extract has a low insulin response (II: 21) (estimated from macronutrient composition) on the insulin index scale (white bread = 100). This means it triggers relatively little insulin secretion, which may be relevant for those managing insulin sensitivity or following low-insulin dietary strategies. Note that the insulin index can differ substantially from the glycemic index — dairy products and high-protein foods often have higher insulin responses than their GI would suggest.