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Black seeds Calories
Rich in fiber and healthy fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (whole) of Black seeds (10 g) has 52 calories. That works out to 515 calories per 100 g. It contains 4.4 g of carbs, 1.8 g of protein, 3.1 g of fat and 1.1 g of fiber. Its 0.2 mg of Copper covers 21% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Black seeds Nutrition Facts
Selected: 1 tablespoon (whole) · 10 g
52
KCAL / 10G
Carbs
4.4g
· 2% DV
Protein
1.8g
· 4% DV
Fat
3.1g
· 4% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 33% · Protein 14% · Fat 53%
Black seeds nutrition facts table · 1 tablespoon (whole) (10 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 52 kcal | |
| Total fat | 3.1 g | 4% |
| Saturated fat | 0.37 g | 2% |
| Trans fat | 0 g | |
| Sodium | 8.8 mg | 0% |
| Total carbohydrate | 4.4 g | 2% |
| Fiber | 1.1 g | 4% |
| Protein | 1.8 g | 4% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Tablespoon of Black seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (whole) | 10 g | 52 kcal |
| 1 teaspoon (whole) | 3 g | 15 kcal |
| 1 serving (small) | 15 g | 77 kcal |
| 2 tablespoon (double) | 20 g | 103 kcal |
| 1 ounce (whole) | 28 g | 144 kcal |
| 1 serving (medium) | 30 g | 155 kcal |
| 0.25 cup (quarter) | 36 g | 185 kcal |
| 1 serving (large) | 50 g | 258 kcal |
| ½ cup (half) | 72 g | 371 kcal |
| 100 g | 100 g | 515 kcal |
| 1 cup (whole) | 145 g | 747 kcal |
Calculated from 515 calories per 100 g.
Frequently Asked Questions About Black seeds
What are black seeds used for?
Black seeds, commonly known as Nigella sativa or black cumin seeds, are used as a spice in breads, curries, vegetables, and salads. They add a peppery, slightly bitter flavor; they are not the same plant as ordinary cumin.
How do you eat black seeds?
You can sprinkle black seeds over cooked vegetables, yogurt, soups, or salads, or mix them into bread dough. Lightly crushing the seeds just before use releases more aroma, while whole seeds provide a more noticeable crunch.
Are black seeds and black cumin the same thing?
Usually, yes: “black seeds” and “black cumin” refer to Nigella sativa seeds. Despite the name, they are not ordinary cumin (Cuminum cyminum), and they have a different appearance and flavor.
Can you eat black seeds raw?
Yes, black seeds can be eaten raw and do not need cooking to be safe as a food ingredient. Their flavor is strong and their outer coating is firm, so try them crushed or sprinkled in a dish rather than eating a large spoonful plain.
Are black seeds better whole or ground?
Whole black seeds keep their aroma longer in storage, while freshly ground seeds release a stronger flavor in food. Grind only what you need shortly before cooking, since ground seeds lose their aroma more quickly.
How much black seed should you eat per day?
A typical serving is about one tablespoon, but black seeds are usually used in smaller amounts as a seasoning. There is no established daily amount that provides a special health benefit, so use a quantity that suits your meals.
Can you roast black seeds?
Yes, briefly toasting black seeds in a dry pan can bring out their aroma. Keep the heat moderate and stir constantly; remove them as soon as they smell fragrant, because they can burn quickly and turn unpleasantly bitter.
How should you store black seeds?
Keep black seeds in an airtight container in a cool, dry place away from sunlight. Whole seeds retain their flavor longer than ground seeds; discard them if they develop a rancid smell or taste.
Can black seeds cause side effects?
Yes, large amounts of black seeds may cause stomach discomfort or nausea in some people, and allergic reactions are possible. Use them as a food seasoning rather than assuming more is better, and stop eating them if you develop allergy symptoms.
Can you take black seeds during pregnancy?
Small amounts used as a culinary spice are different from concentrated supplements, whose safety during pregnancy is not established. If you are pregnant, ask your clinician before taking black seeds in supplement form or using them in large amounts.
Black seeds Vitamins & Minerals
Vitamins
Biotin
1.8µg · 6% DV
B1
0.05mg · 4% DV
B3
0.46mg · 3% DV
B2
0.04mg · 3% DV
Minerals
Copper
0.19mg · 21% DV
Manganese
0.24mg · 10% DV
Phosphorus
57mg · 8% DV
Magnesium
27mg · 6% DV
Potassium ⭐
59mg · 2% DV
Sodium
8.8mg · 0% DV
Black seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Black seeds
To burn the 52 calories in 1 tablespoon (whole) (10 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Black seeds?
Black seeds is a broad name for edible seeds with dark-coloured coats, rather than one specific plant. Their flavour and uses vary by variety; in Turkey, for example, nigella seeds are commonly scattered over breads and pastries. Depending on the seed, they may taste nutty, earthy or peppery, and can add a little crunch to salads, yoghurt, soups and baked goods. They bring fibre and fats in a compact serving, with 10.5 g of fibre per 100 g. Use a small spoonful to add texture and flavour to a meal, and choose plain, unsalted seeds when you want to keep the addition simple.
How Nutritious Is Black seeds?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Black seeds Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Black seeds Contain Allergens?
No known major allergens
Which Diets Is Black seeds Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Black seeds Fat Profile
SATURATED
0.37g
MONOUNSATURATED
1.18g
POLYUNSATURATED
1.09g
Omega 6:3 ratio 52:1
Above the ideal 4:1 (52:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.