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Nigella (Green) Calories
Green nigella; rich in antioxidants, fiber, and vitamins.
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Nigella (Green) (8 g) has 26 calories. That works out to 320 calories per 100 g. It contains 2.7 g of carbs, 1.3 g of protein, 1.2 g of fat and 1.4 g of fiber. Its 0.1 mg of Copper covers 10% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Nigella (Green) Nutrition Facts
Selected: 1 tablespoon (medium) · 8 g
26
KCAL / 8G
Carbs
2.7g
· 1% DV
Protein
1.3g
· 3% DV
Fat
1.2g
· 2% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 40% · Protein 19% · Fat 41%
Nigella (Green) nutrition facts table · 1 tablespoon (medium) (8 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 26 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.17 g | 1% |
| Trans fat | 0 g | |
| Sodium | 1.44 mg | 0% |
| Total carbohydrate | 2.7 g | 1% |
| Fiber | 1.4 g | 5% |
| Protein | 1.3 g | 3% |
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 Nigella (Green)?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 8 g | 26 kcal |
| 1 teaspoon (small) | 2.5 g | 8 kcal |
| 1 serving (medium) | 15 g | 48 kcal |
| 2 tablespoon (large) | 16 g | 51 kcal |
| 1 piece (small) | 25 g | 80 kcal |
| 1 serving (large) | 30 g | 96 kcal |
| 1 piece (medium) | 50 g | 160 kcal |
| 1 cup (large) | 80 g | 256 kcal |
| 100 g | 100 g | 320 kcal |
Calculated from 320 calories per 100 g.
Frequently Asked Questions About Nigella (Green)
What is green nigella, and why is it green?
Green nigella is the immature form of nigella seeds, harvested before the seeds turn their familiar dark color as they mature. It is used as a spice much like mature nigella, though its flavor may be milder and fresher.
What does green nigella taste like?
Green nigella has a herbal, peppery taste with a slight bitterness and a distinctive aroma. Its flavor can seem fresher and less intense than mature black nigella. Try a small amount first, especially when adding it to a dish for the first time.
How do you use green nigella in cooking?
Use green nigella as a seasoning: sprinkle it over salads, vegetables, yogurt, or bread, or stir it into cooked dishes. Add it near the end of cooking when you want its aroma to remain noticeable, or mix it into dough before baking.
Can green nigella replace black nigella in a recipe?
Yes, green nigella can usually stand in for black nigella in recipes that call for the seeds. The main difference is that green seeds may taste milder, so taste the dish as you cook and add more only if needed.
Can you toast green nigella seeds?
Yes, briefly toast green nigella in a dry pan over low heat, stirring constantly. Take the seeds off the heat as soon as their aroma becomes more pronounced; overheating can make them bitter. Let them cool before sprinkling them over food.
Can green nigella be ground?
Yes, you can grind green nigella just before using it. Ground seeds release their aroma quickly and can taste more pronounced than whole seeds, so add them gradually. For the best flavor, grind only what you need rather than storing a large batch.
How should you store green nigella?
Store green nigella in an airtight container in a cool, dry place away from sunlight and stove heat. Keep moisture out to protect the seeds. Ground nigella loses its aroma faster than whole seeds, so grind small amounts shortly before cooking.
Can you eat green nigella raw?
Yes, green nigella can be eaten raw, for example sprinkled over yogurt, salads, or savory dishes. The whole seeds have a distinct, slightly bitter flavor. If you are new to them, start with a light sprinkle rather than adding a large amount.
Is green nigella used on bread?
Yes, green nigella can be sprinkled over bread, rolls, and savory pastries or mixed into the dough. For a topping, press the seeds gently into the dough before baking so they stay in place. Its herbal flavor pairs well with other savory seasonings.
Can green nigella cause side effects?
Green nigella used as a normal culinary seasoning is generally tolerated, but larger amounts may upset some people’s stomachs or cause an allergic reaction. Stop eating it if you notice a reaction. Concentrated nigella products are different from the small amounts used in food.
Nigella (Green) Vitamins & Minerals
Vitamins
B1
0.04mg · 3% DV
Biotin
0.68µg · 2% DV
B6
0.04mg · 2% DV
B3
0.34mg · 2% DV
Minerals
Copper
0.09mg · 10% DV
Magnesium
21mg · 5% DV
Manganese
0.1mg · 4% DV
Calcium
39mg · 4% DV
Potassium ⭐
49mg · 1% DV
Sodium
1.44mg · 0% DV
Nigella (Green) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Nigella (Green)
To burn the 26 calories in 1 tablespoon (medium) (8 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 Nigella (Green)?
Nigella (Green) refers to the small, aromatic seeds used as a spice. Their flavour is peppery and slightly bitter, with a savoury note often compared to onion. The seeds are used whole, added during cooking or sprinkled over a dish just before serving.
Across the Middle East and Mediterranean, nigella is a familiar topping for breads and pastries; in South Asian cooking, it may also season vegetable dishes and pickles. It brings fibre along with a distinctive flavour, so a little can go a long way. Try it over flatbread, roasted vegetables or yoghurt, or mix it into dough. If you prefer a milder result, start with a small pinch.
How Nutritious Is Nigella (Green)?
Nutrient density
Very 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
High
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 Nigella (Green) Processed?
NOVA 1
Unprocessed
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 Nigella (Green) Contain Allergens?
No known major allergens
Which Diets Is Nigella (Green) 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
Nigella (Green) Fat Profile
SATURATED
0.17g
MONOUNSATURATED
0.3g
POLYUNSATURATED
0.66g
Omega 6:3 ratio 9.7:1
Above the ideal 4:1 (9.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.