1 teaspoon (whole) of Nigella seeds (3 g) has 10 calories. That works out to 345 calories per 100 g. It contains 1.3 g of carbs, 0.5 g of protein, 0.5 g of fat and 0.3 g of fiber. Its 2 mg of Iron covers 11% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.

Nigella seeds Nutrition Facts

Selected: 100 g

345

KCAL / 100G

Carbs

44.2g

· 16% DV

Protein

16.5g

· 33% DV

Fat

15.9g

· 20% DV

Fiber

10.5g

· 38% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 46% · Protein 17% · Fat 37%

Nigella seeds Vitamins & Minerals

Vitamins

0.48mg · 40% DV

Biotin

10µg · 33% DV

4.6mg · 29% DV

0.36mg · 28% DV

Minerals

Iron

66mg · 367% DV

Copper

1mg · 111% DV

Calcium

931mg · 93% DV

Magnesium

366mg · 87% DV

How Nutritious Is Nigella seeds?

Nutrient density

High

78/ 100

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

60/ 100

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.

Nigella seeds Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Nigella seeds

To burn the 345 calories in 100 g:

🚶

85min

Walking (5 km/h)

🏃

35min

Running (8 km/h)

🚴

47min

Cycling

🏊

40min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Nigella 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 Nigella seeds Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Nigella 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

Nigella seeds Fat Profile

SATURATED

2.5g

MONOUNSATURATED

3.1g

POLYUNSATURATED

7.2g

⚖️

Omega 6:3 ratio 34.5:1

Above the ideal 4:1 (34.5:1).

Compare Nigella seeds

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Nigella seeds vs Cinnamon98 kcal more per 100 g

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Nigella seeds vs Sumac245 kcal more per 100 g

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Nigella seeds vs Black Pepper90 kcal more per 100 g

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Nigella seeds vs Spice Mix25 kcal more per 100 g

→

Foods Similar to Nigella seeds

🌰

Cinnamon

247 kcal

🌿

Sumac

100 kcal

🌶️

Black Pepper

255 kcal

🧂

Spice Mix

320 kcal

🌱

Vanilla Extract

288 kcal

🌱

Mustard

66 kcal

🌿

Oregano

265 kcal

🌶️

Red pepper flakes

282 kcal

Frequently Asked Questions About Nigella seeds

How many calories are in nigella seeds?

Nigella seeds provide 345 calories per 100 g. A 100 g serving also contains 16.5 g of protein, 15.9 g of fat, and 10.5 g of fiber.

Are nigella seeds suitable for a keto diet?

Yes, nigella seeds are compatible with keto diets. They have a glycemic index of 5 and are also suitable for vegan, vegetarian, paleo, and gluten-free eating patterns.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026