Tarragon, or Artemisia dracunculus L., is a perennial herb in the sunflower family. It’s commonly employed for its flavor, scent and medicinal properties (1).
It has a delicate flavor that complements dishes such as fish, beef, chicken, asparagus, eggs and soups.
Below are 8 notable benefits and applications of tarragon.
1. Provides useful nutrients while being low in calories and carbs
Tarragon is low in both calories and carbohydrates and contains nutrients that could support health.
One tablespoon (1.8 grams) of dried tarragon leaves supplies (2, 3):
- Calories: 5
- Carbs: 1 gram
- Manganese: 6% of the Daily Value (DV)
- Iron: 3% of the DV
- Potassium: 1% of the DV
Manganese is an essential mineral involved in brain function, growth, metabolism and protection against oxidative stress (4, 5, 6, 7).
Iron is essential for cellular function and blood formation; lacking iron can cause anemia, leading to fatigue and weakness (8, 9, 10).
Potassium is vital for proper heart, muscle and nerve function, and research suggests it can help reduce blood pressure (11).
Although the quantities of these minerals in tarragon are modest, the herb may still offer health advantages.
Summary: Tarragon is low in calories and carbs and supplies manganese, iron and potassium, which may support health.
2. May lower blood sugar by enhancing insulin sensitivity
Insulin is the hormone that moves glucose into cells so it can be used for energy.
Diet and inflammation, among other factors, can cause insulin resistance, which raises blood glucose (12).
Tarragon has been shown to improve insulin sensitivity and glucose utilization.
An extract from Russian tarragon prevented insulin resistance, metabolic disturbances and fat buildup in muscle and liver tissue in mice (13).
Additionally, a 90-day randomized, double-blind trial investigated tarragon’s effect on insulin sensitivity, insulin secretion and glycemic control in 24 people with impaired glucose tolerance.
Participants taking 1,000 mg of tarragon before breakfast and dinner experienced a marked reduction in total insulin secretion, which may help stabilize blood sugar throughout the day (14).
Summary: Tarragon may help reduce blood sugar by improving insulin sensitivity and how the body processes glucose.
3. May aid sleep and help regulate sleep cycles
Insufficient sleep is linked to poorer health outcomes and increases risk for conditions like type 2 diabetes and cardiovascular disease.
Shift work, stress or hectic schedules can all contribute to poor sleep quality (15, 16).
Prescription sleeping pills are commonly used but can carry risks, including depression or substance misuse (17, 18).
The Artemisia genus, which includes tarragon, has long been used to address various ailments, including disrupted sleep.
In a mouse study, Artemisia species showed sedative properties and helped normalize sleep patterns (19).
However, because this study was small and conducted in animals, more research—especially in humans—is necessary to confirm tarragon’s sleep-related effects.
Summary: Tarragon is part of the Artemisia family, which may have calming effects and help sleep, though human studies are still needed.
4. May stimulate appetite by lowering leptin levels
Appetite loss can result from aging, depression or chemotherapy and, if untreated, may cause malnutrition and reduce quality of life (20, 21).
An imbalance between ghrelin and leptin can also diminish appetite. These hormones regulate energy balance.
Ghrelin stimulates hunger, while leptin signals fullness. Elevated ghrelin increases appetite, whereas rising leptin produces satiety (22).
A mouse study assessed tarragon extract’s impact on appetite. The extract reduced insulin and leptin secretion and led to weight gain.
These results indicate tarragon extract might boost hunger, but the effect was observed only when combined with a high-fat diet. Human trials are needed to validate these findings (23).
Summary: Ghrelin and leptin control appetite. Research suggests tarragon extract may enhance appetite by lowering leptin, though human evidence is limited.
5. May ease pain associated with conditions such as osteoarthritis
Tarragon has a long history of use in folk medicine for pain relief (24).
Animal studies also indicate Artemisia plants can help manage pain, suggesting a potential alternative or complement to conventional pain treatments (24, 25).
Summary: Tarragon has traditionally been used to treat pain. Supplements with tarragon may help reduce pain related to ailments like osteoarthritis.
6. May possess antibacterial qualities and help prevent foodborne illness
Food producers are increasingly interested in natural preservatives instead of synthetic chemicals, and plant essential oils are a favored option (26).
Additives are used to improve texture, prevent separation, extend shelf life and inhibit bacteria that cause foodborne illnesses like E. coli.
An older experiment examined the effect of tarragon essential oil on Staphylococcus aureus and E. coli using Iranian white cheese treated with 15 and 1,500 µg/mL of the oil.
All cheese samples treated with tarragon oil exhibited antibacterial activity against those two bacterial strains compared with a control. Researchers suggested tarragon might serve as an effective food preservative, for example in cheese (27).
Summary: Plant essential oils can replace synthetic food additives. Tarragon oil has been shown to inhibit Staphylococcus aureus and E. coli, bacteria that cause foodborne disease.
7. Flexible and simple to add to meals
With its subtle flavor, tarragon fits well in many recipes. Here are easy ways to include tarragon in your cooking:
- Stir into scrambled or fried eggs.
- Use as a garnish for roasted chicken.
- Blend into sauces like pesto or aioli.
- Add to fish dishes such as salmon or tuna.
- Mix with olive oil and drizzle over roasted vegetables.
Tarragon occurs in three main varieties — French, Russian and Spanish:
- French tarragon is the most prized for culinary use.
- Russian tarragon has a milder flavor than French; it loses flavor faster with age, so it’s best used fresh. It yields more foliage, making it useful in salads.
- Spanish tarragon has stronger flavor than Russian but milder than French; it’s often used medicinally and can be brewed as a tea.
Fresh tarragon is usually available in spring and summer in cooler regions. It’s less common than herbs like cilantro, so you may find it mainly at larger grocery chains or farmers’ markets.
Summary: Tarragon is available as French, Russian and Spanish varieties. It’s versatile and can be used on eggs, chicken, fish, vegetables and in sauces.
8. Other possible health effects
Other health claims about tarragon exist but have not been extensively studied.
- May support heart health: Tarragon is commonly included in Mediterranean-style cooking. The benefits of this eating pattern are tied not just to foods but also to the herbs and spices used (28, 29).
- May reduce inflammation: Cytokines are proteins that can drive inflammation. A mouse study reported a notable reduction in certain cytokines after 21 days of tarragon extract (30, 31).
Summary: Tarragon might benefit heart health and lower inflammation, although these effects require further research.
Storage tips
Fresh tarragon stores best in the refrigerator. Rinse stems and leaves with cold water, wrap them loosely in a damp paper towel and place in a plastic bag. This helps retain moisture.
Fresh tarragon usually lasts about four to five days in the fridge. Discard it once the leaves start to brown.
Dried tarragon can be kept in an airtight container in a cool, dark place for roughly four to six months.
Summary: Fresh tarragon keeps for four to five days in the refrigerator; dried tarragon can remain usable for about four to six months when stored properly.
The bottom line
Tarragon offers several notable health benefits, including potential effects on blood sugar, inflammation and pain, as well as possible improvements in sleep, appetite and heart health.
Plus, it’s adaptable in the kitchen and can be used fresh or dried across many dishes.
Adding tarragon to your meals is an easy way to enjoy the herb’s culinary appeal and potential health advantages.
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