Cumin
Warm, earthy seeds used from Mexico to India, notably rich in iron.
Nutrition per 100 g
Standardised to 100 g of cumin for fair comparison. Typical serving: 1 tsp (2 g) — 8 kcal per 2 g serving.
| Nutrient | Per 100 g | Per serving (2 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 400 kcal | 8 kcal | 100 kcal |
| Protein | 20 g | 0.4 g | 5 g |
| Carbohydrate | 45 g | 0.9 g | 11.3 g |
| Fat | 25 g | 0.5 g | 6.3 g |
| Fibre | 10 g | 0.2 g | 2.5 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of cumin, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (2 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 64 µg | 1.3 µg | 7% |
| Vitamin C | 7.7 mg | 0.15 mg | 9% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 3.3 mg | 0.066 mg | 22% |
| Vitamin K | 5.4 µg | 0.11 µg | 5% |
| Thiamin | 0.63 mg | 0.013 mg | 53% |
| Riboflavin | 0.33 mg | 0.007 mg | 25% |
| Niacin | 4.6 mg | 0.092 mg | 29% |
| Vitamin B6 | 0.44 mg | 0.009 mg | 26% |
| Folate | 10 µg | 0.2 µg | 3% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Choline | 24.7 mg | 0.49 mg | 4% |
| Minerals | |||
| Calcium | 931 mg | 18.6 mg | 72% |
| Iron | 66.4 mg | 1.3 mg | 369% |
| Magnesium | 366 mg | 7.3 mg | 87% |
| Phosphorus | 499 mg | 10 mg | 40% |
| Potassium | 1788 mg | 35.8 mg | 38% |
| Sodium | 168 mg | 3.4 mg | 7% |
| Zinc | 4.8 mg | 0.096 mg | 44% |
| Selenium | 5.2 µg | 0.1 µg | 9% |
| Copper | 0.87 mg | 0.017 mg | 97% |
| Manganese | 3.3 mg | 0.066 mg | 143% |
Source: USDA FoodData Central — Spices, cumin seed
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat cumin?
- One of the most iron-dense spices.
- Deepens flavour in low-salt cooking.
How to include it
- Toast whole seeds in oil to start a dish.
- Sprinkle ground cumin over roasted vegetables.
Things to consider
- Burns quickly at high heat.
- Ground cumin fades fast; buy small amounts.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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