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Aromatic spice, high in fiber and iron
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 tablespoon (medium) of Whole Cumin Seeds (6 g) has 23 calories. That works out to 375 calories per 100 g. It contains 2.7 g of carbs, 1.1 g of protein, 1.3 g of fat and 0.6 g of fiber. Its 4 mg of Iron covers 22% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Selected: 1 tablespoon (medium) · 6 g
23
KCAL / 6G
Carbs
2.7g
· 1% DV
Protein
1.1g
· 2% DV
Fat
1.3g
· 2% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 40% · Protein 16% · Fat 44%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 23 kcal | |
| Total fat | 1.3 g | 2% |
| Saturated fat | 0.09 g | 0% |
| Trans fat | 0 g | |
| Sodium | 10 mg | 0% |
| Total carbohydrate | 2.7 g | 1% |
| Fiber | 0.6 g | 2% |
| Protein | 1.1 g | 2% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 6 g | 23 kcal |
| 1 piece (mini) | 1 g | 4 kcal |
| 1 teaspoon (small) | 2 g | 8 kcal |
| 1 serving (medium) | 5 g | 19 kcal |
| 10 g | 10 g | 38 kcal |
| 2 tablespoon (large) | 12 g | 45 kcal |
| 1 ounce (medium) | 28 g | 105 kcal |
| 1 cup (large) | 48 g | 180 kcal |
| 100 g | 100 g | 375 kcal |
Calculated from 375 calories per 100 g.
Whole cumin seeds are often briefly toasted in oil at the start of cooking to release their aroma. Add them to lentils, rice, soups, curries, roasted vegetables, or meat dishes; they can also be toasted dry and ground.
No, whole cumin seeds and caraway seeds come from different plants and taste different. Cumin is warm, earthy, and somewhat peppery, while caraway has a sharper, often anise-like flavor. They are not reliable one-for-one substitutes.
Toasting whole cumin seeds is optional, but it makes their aroma more pronounced. Warm them briefly in a dry pan or hot oil until fragrant, then add the other ingredients; prolonged heating can make the seeds bitter.
Yes, whole cumin seeds can replace ground cumin, but they give a different texture and release flavor more slowly. Lightly toast and grind the seeds for a closer match, or add them early enough to infuse the dish.
You can make cumin water by lightly crushing whole cumin seeds, steeping them in hot water, and straining the drink. It has a warm, savory flavor; it is a traditional infusion, not a proven weight-loss or disease treatment.
Whole cumin seeds are more earthy and pungent, while coriander seeds are milder, citrusy, and slightly sweet. They are distinct spices, though they are often toasted together in spice blends and can be ground for different flavor profiles.
Yes, whole cumin seeds can be eaten without cooking, though their flavor is stronger and their texture more noticeable than when toasted or ground. Chew them well, or crush them into a dressing, dip, or spice mixture.
Use a mortar and pestle or a clean spice grinder to grind whole cumin seeds. Toasting them briefly first can make them easier to crush and more aromatic; grind only what you need because ground cumin loses fragrance faster.
Store whole cumin seeds in a tightly sealed container in a cool, dry, dark cupboard, away from heat and moisture. Keeping them whole helps preserve their aroma longer than storing the same spice already ground.
Yes, whole cumin seeds can flavor savory breads, crackers, and flatbreads. Lightly crushing or toasting them before adding them to dough brings out their aroma, while leaving them whole gives distinct bursts of flavor.
Vitamins
B1
0.04mg · 3% DV
B3
0.27mg · 2% DV
B2
0.02mg · 2% DV
B6
0.03mg · 2% DV
Minerals
Iron
3.98mg · 22% DV
Manganese
0.2mg · 9% DV
Copper
0.05mg · 6% DV
Calcium
56mg · 6% DV
Potassium ⭐
107mg · 3% DV
Sodium
10mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 23 calories in 1 tablespoon (medium) (6 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.
Whole cumin seeds are the dried seeds of the cumin plant, used intact rather than ground. Their flavour is warm, earthy and gently bitter, with a firm bite that releases more aroma when crushed. Across South Asian, Middle Eastern and Latin American cooking, cooks often toast the seeds briefly in oil to season lentils, rice, stews and vegetables; they also appear in breads and pickles. In Turkey, cumin is more often used ground, but the whole seeds can be bloomed in oil for soups and bean dishes.
They are an aromatic spice with fibre and iron, though recipes usually call for only a little. Toast them gently so they become fragrant without scorching, then pair with chickpeas, lentils or roasted vegetables. If you want the flavour without whole seeds in each bite, crush them lightly before adding.
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.
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.
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.
No known major allergens
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
SATURATED
0.09g
MONOUNSATURATED
0.84g
POLYUNSATURATED
0.21g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.