Indian spice blends
Panch phoron is a classic whole spice blend from Eastern India, particularly Bengal, used as a foundational tempering (tadka) for dals, vegetable curries, and pickles. It consists of equal parts of five whole seeds: fenugreek, nigella, cumin, black mustard, and fennel. The blend is typically added to hot oil or ghee at the start of cooking to release its aromatic oils.
🍽️ Nutrition at a glance
As a spice blend used in small quantities (typically 1-2 teaspoons per dish), panch phoron is very low in calories, carbs, fat, and protein. Its primary nutritional contribution comes from trace minerals and dietary fiber from the seeds, along with antioxidant compounds.
Nutrition breakdown
| Calories | 10 kcal |
| Protein | 0.3 g |
| Carbs | 0.8 g |
| Fat | 0.5 g |
| Fiber | 0.4 g |
| Sugar | 0.1 g |
| Sodium | 1 mg |
| Iron | 0.3 mg |
| Magnesium | 5 mg |
| Manganese | 0.1 mg |
| Phosphorus | 8 mg |
| Zinc | 0.1 mg |
| Copper | 0.02 mg |
| Thiamin (B1) | 0.01 mg |
| Riboflavin (B2) | 0.005 mg |
Per 1 teaspoon (approx. 3 g) · estimated, varies by recipe
💡 What's interesting
Panch phoron is unique because it's always used whole and never ground, creating a distinctive textural crunch and a complex, layered aroma as the seeds pop and bloom in hot oil. The blend is a hallmark of Bengali cuisine and is so integral that the term 'panch phoron' literally means 'five spices' in Bengali.
