1 tablespoon (medium) of Nigella Seeds (8 g) has 28 calories. That works out to 345 calories per 100 g. It contains 3.5 g of carbs, 1.3 g of protein, 1.2 g of fat and 2 g of fiber. Its 0.1 mg of Copper covers 11% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Nigella Seeds?

Nigella seeds are the small, dark seeds of the Nigella sativa plant, used in Turkish, Middle Eastern and South Asian cooking. Their flavour is earthy and peppery, with a gentle bitterness; briefly toasting them brings out a warmer aroma.

They are often scattered over breads and flatbreads, or added to curries, lentils and roasted vegetables. In Turkey, they commonly top savoury pastries and rolls. Nigella seeds provide fibre, along with protein and fat, but are usually eaten in small amounts as a seasoning rather than as a main source of nutrients. Try them over dough before baking, or sprinkle a little on yoghurt or vegetables for a fragrant finish.

Nigella Seeds Nutrition Facts

Selected: 100 g

345

KCAL / 100G

Carbs

44g

· 16% DV

Protein

16g

· 32% DV

Fat

15g

· 19% DV

Fiber

25g

· 89% DV

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

Calories come from: Carbs 47% · Protein 17% · Fat 36%

Nigella Seeds Vitamins & Minerals

Vitamins

0.5mg · 42% DV

0.6mg · 35% DV

4.6mg · 29% DV

Biotin

8µg · 27% DV

Minerals

Copper

1mg · 111% DV

Manganese

2mg · 87% DV

Magnesium

265mg · 63% DV

Calcium

490mg · 49% DV

How Nutritious Is Nigella Seeds?

Nutrient density

Very high

80/ 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 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 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

2.2g

MONOUNSATURATED

3.7g

POLYUNSATURATED

9.3g

⚖️

Omega 6:3 ratio 7.5:1

Above the ideal 4:1 (7.5:1).

Compare Nigella Seeds

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Nigella Seeds vs Sumac245 kcal more per 100 g

→🌱vs🌶️

Nigella Seeds vs Black Pepper90 kcal more per 100 g

→🌱vs🧂

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

What do nigella seeds taste like?

Nigella seeds have a pungent, slightly bitter taste, often described as peppery, onion-like, or oregano-like. Their flavor is distinctive but usually used as a finishing accent, especially on flatbreads, vegetables, and savory pastries.

Are nigella seeds the same as black cumin or black sesame?

No. Nigella seeds come from Nigella sativa and are neither cumin nor sesame. The name “black cumin” is sometimes used for them, which causes confusion; black sesame seeds have a different plant source and a nuttier flavor.

How are nigella seeds used on naan?

Nigella seeds are commonly scattered over naan before baking, often alongside sesame seeds. Press them gently into the dough so they stick, and add them before the bread goes into the oven for a fragrant, lightly toasted finish.

Can you eat nigella seeds raw?

Yes, nigella seeds can be eaten raw. Sprinkle them over salads, yogurt, or cooked vegetables, or mix them into a dressing; their flavor is quite strong, so start with a small pinch and adjust to taste.

Should you toast nigella seeds before cooking with them?

Toasting nigella seeds is optional, but brief dry-toasting can bring out their aroma. Stir them in a dry pan over low-to-medium heat and remove them as soon as they smell fragrant, since overheating makes them bitter.

Can nigella seeds be ground?

Yes, nigella seeds can be ground, but they are often used whole because grinding releases their pungent flavor quickly. Grind only what you need for a recipe, and add it near the end of cooking to preserve the aroma.

Is nigella seed oil the same as nigella seeds?

No, nigella seed oil is a concentrated oil made from the seeds, not a like-for-like substitute for whole seeds. Whole seeds season food; oil has a stronger, different texture and should be used according to the specific recipe.

Do nigella seeds have proven health benefits?

Nigella seeds contain antioxidant compounds and healthy fats, but evidence does not establish them as a treatment or cure for disease. Use them as a flavorful ingredient rather than relying on them to manage a health condition.

How should you store nigella seeds?

Store nigella seeds in a tightly closed container in a cool, dry, dark cupboard. Keeping them away from moisture, sunlight, and heat helps preserve their flavor; discard them if they develop an unusual smell or show signs of dampness.

Can you eat nigella seeds during pregnancy?

Small amounts used as a food seasoning differ from concentrated supplements or oil. The safety of taking larger amounts during pregnancy is not well established, so ask your healthcare professional before using nigella products medicinally.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026