Cumin Nutritional Facts: The Surprisingly Strong Nutrients
Cumin Nutritional Facts: The Surprisingly Strong Nutrients
One teaspoon (about 2 grams) of ground cumin seeds provides approximately 8 calories, 0.37 grams of protein, 0.47 grams of fat, 0.93 grams of carbohydrates, and significant amounts of iron (1.39 mg), calcium (19.6 mg), and magnesium (7.69 mg), according to USDA FoodData Central data analyzed as of May 2026. These values make cumin a nutrient-dense spice, packing over 22% of the daily value for iron in a minimal serving. This breakdown addresses the core nutritional profile sought in queries about cumin's value beyond flavoring.
Macronutrient Profile
Per 100 grams of cumin seeds, the macronutrient composition includes 375 calories, 44.2 grams of carbohydrates, 17.8 grams of protein, and 22.3 grams of fat, with 10.5 grams of dietary fiber contributing to its satiating effects. This high-fiber content supports digestive health, as fiber aids in regular bowel movements and gut microbiome balance. A single teaspoon scales this down to just 18.75 calories, making it an easy addition to meals without excess energy intake.
Cumin's protein content, at 17.8 grams per 100 grams, exceeds many spices and provides essential amino acids for tissue repair. Fats are primarily healthy unsaturated types, including antioxidants like cuminaldehyde. Carbohydrates are mostly complex, offering steady energy release rather than spikes.
- Calories: 375 per 100g (18.75 per tsp)
- Carbohydrates: 44.2g per 100g (2.21g per tsp)
- Protein: 17.8g per 100g (0.89g per tsp)
- Fat: 22.3g per 100g (1.11g per tsp)
- Fiber: 10.5g per 100g (0.52g per tsp)
Vitamins in Cumin
Cumin delivers a spectrum of B vitamins crucial for energy metabolism, including 0.628 mg of vitamin B1 (thiamine), 0.327 mg of B2 (riboflavin), 4.58 mg of B3 (niacin), and 0.435 mg of B6 per 100 grams. These support nerve function and red blood cell production, with B6 aiding neurotransmitter synthesis. Vitamin C at 7.7 mg adds immune-boosting antioxidant power, while vitamin E (3.35 mg) protects cell membranes from oxidative stress.
| Vitamin | Amount per 100g | % Daily Value |
|---|---|---|
| Vitamin B1 (Thiamine) | 0.628 mg | 48% |
| Vitamin B2 (Riboflavin) | 0.327 mg | 22% |
| Vitamin B3 (Niacin) | 4.58 mg | 31% |
| Vitamin B6 | 0.435 mg | 35% |
| Vitamin C | 7.7 mg | 13% |
| Vitamin E | 3.35 mg | 22% |
Historical records from ancient Egypt, dating to 2000 BCE, reference cumin in medical papyri for vitality, underscoring its longstanding recognition as a vitamin-rich herb. Modern analysis confirms these benefits persist in today's culinary use.
Minerals Breakdown
The mineral density of cumin seeds stands out, with 931 mg of calcium (93% DV), 66.4 mg of iron (530%+ DV), and 366 mg of magnesium (87% DV) per 100 grams. Iron combats anemia, vital for 25% of the global population per WHO 2025 reports, while calcium bolsters bone health amid rising osteoporosis cases. Potassium at 1790 mg regulates blood pressure, addressing hypertension affecting 1.28 billion adults worldwide as of 2024 data.
- Acquire 100g cumin seeds for baseline testing.
- Grind and portion into 2g servings (1 tsp). 3. Analyze via spectrometry for precise mineral yields.
- Compare against USDA standards updated January 2026.
- Document %DV for dietary planning.
Phosphorus (499 mg) and zinc (4.8 mg) further enhance cumin's profile, supporting energy production and immunity. Dr. Eric Berg noted in a 2021 analysis, "Cumin is high in iron, magnesium, and manganese," echoing empirical findings.
Health Benefits Overview
Cumin's antioxidants, including flavonoids, reduce inflammation by 22% in studies on obese subjects from 2014, per Medical News Today reviews. It promotes digestion, alleviating IBS symptoms like bloating and gas through carminative compounds. Antidiabetic effects stem from improved insulin sensitivity, lowering blood sugar by up to 15% in trials.
"Cumin is the #1 spice in the world... high in B vitamins, iron, magnesium, and manganese," states Dr. Eric Berg in his 2021 video overview.
Antimicrobial properties combat parasites and fungi, traced to Ayurvedic use since 1200 BCE. Cardiovascular support includes cholesterol reduction, with 2023 meta-analyses showing 10% LDL drops.
How to Incorporate Cumin
Start with one teaspoon daily in curries or teas to harness nutritional benefits, scaling to 5 grams for therapeutic effects without side effects. Toast seeds for enhanced flavor release, boosting bioavailability of iron by 18%. Blend into soups, rice, or yogurt for versatile nutrient delivery.
- Add to marinades for meat tenderization.
- Brew cumin tea post-meals for digestion.
- Sprinkle on roasted vegetables for mineral infusion.
- Mix in hummus for B-vitamin enrichment.
- Use in spice rubs for antioxidant protection.
A 2024 study in the Journal of Ethnopharmacology dated March 15 confirmed cumin's safety up to 3 grams daily for adults.
Historical Context
Cumin's cultivation traces to the Nile Valley around 4000 BCE, cited in the Ebers Papyrus for digestive remedies. By 1550 BCE, it flavored mummification rites, valued for preservative antioxidants. Roman naturalist Pliny the Elder in 77 CE praised its medicinal potency in "Natural History."
Medieval Islamic physicians like Avicenna (980-1037 CE) prescribed cumin for vitality in "The Canon of Medicine," influencing global trade routes. Today, India produces 70% of global supply, per 2025 FAO stats, sustaining its status.
Scientific Backing
A 2023 meta-analysis in Phytotherapy Research, published February 10, aggregated 15 RCTs showing cumin's anti-inflammatory effects rival ibuprofen at low doses. Iron absorption studies from 2024 confirm cumin enhances non-heme iron uptake by 20% when paired with vitamin C sources. Memory benefits emerged in 2021 rodent models, boosting recall by 18%.
| Benefit | Study Date | Key Finding |
|---|---|---|
| Digestion | 2019 | Reduced IBS symptoms 30% |
| Antioxidant | 2021 | 22% inflammation drop |
| Diabetes | 2022 | 15% blood sugar reduction |
| Weight Loss | 2014 | 1.5kg loss in 8 weeks |
Potential Risks
Excess intake over 6 grams daily may cause heartburn or allergies in sensitive individuals, per WebMD alerts from December 2024. Those on blood thinners should consult physicians due to vitamin K content. No major toxicities reported in 50+ years of research.
In summary, cumin's nutritional facts reveal a powerhouse spice, backed by millennia of use and modern science, fitting seamlessly into health-focused diets as of May 2026.
Key concerns and solutions for Cumin Nutritional Facts The Surprisingly Strong Nutrients
Is cumin high in iron?
Yes, cumin provides 66.4 mg of iron per 100 grams, exceeding 500% of the daily value, making it one of the richest plant-based sources for vegetarians.
Does cumin aid weight loss?
Cumin supports weight management by curbing appetite and boosting metabolism; a 2014 Iranian study showed 3g daily led to 1.5 kg loss over 8 weeks.
Can cumin lower blood sugar?
Yes, cumin's compounds enhance insulin sensitivity, reducing fasting glucose by 12-23% in type 2 diabetes patients per 2022 clinical trials.
Is cumin safe for daily use?
Up to 5 grams daily is safe for most adults, per Cleveland Clinic guidelines updated 2025, though pregnant individuals should limit to 1 tsp.
How much cumin equals one serving?
A standard serving is 1 teaspoon (2-5 grams), delivering key nutrients without caloric overload, ideal for dietary integration.