This question has intrigued scientists as well.
However, when it comes to day-to-day cooking, this is not something you should be overly concerned about, says Burgess, because in the grand scheme of things, the difference in the nutritional value of fresh vs. dry herbs is negligible. And, if you want to make sure you are getting the same amount of vitamins and polyphenols with dry herbs than with fresh herbs, she adds, all you have to do is use more dry herbs in your cooking to make up for the difference.
Because the water content has been removed, dry herbs tend to have a more potent flavor than fresh herbs. Therefore, when it comes to substituting dry herbs for fresh ones in a recipe, a standard ratio is one tablespoon of fresh herbs to a teaspoon of dried herbs. However, you can confidently add a little more than a teaspoon of dried herbs per tablespoon of fresh herb without ruining your dish, Burgess explains.
“Depending on the herb, you could most likely get away with adding a slightly high amount of the dried herb to reap more nutrients without over-seasoning,” Burgess says, adding that the long game is what matters. “Ultimately, though, it's all about a balanced diet over the course of weeks and months. If you regularly incorporate both fresh and dried herbs into a variety of colorful dishes, you'll likely end up consuming an adequate amount of these beneficial nutrients.
And while drying your own herbs is a good way to salvage fresh herbs that you know you won’t use up quickly enough, there’s certainly no shame in picking up a few jars next time you are at the grocery store. “If you have extra fresh herbs, drying them yourself can be a great way to reduce food waste,” says Burgess. “Otherwise, store-bought dried herbs are very convenient and are a great pantry staple.
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