Spices, caraway seed
Whole food · Spices and Herbs
Photo: Wikipedia
Caraway seeds are the small, crescent-shaped, ridged fruits of the caraway plant, prized for their warm, anise-like aroma with a hint of citrus and pepper. Their texture is crunchy and dry, releasing a potent, earthy flavor when chewed or lightly toasted. Nutritionally, they are a fiber powerhouse, packing an impressive 38 grams per 100 grams, which supports digestive health.
Calorie split: 19% protein · 49% carbs · 32% fat
↓ Full nutrition💚 Why it's loved
People love caraway for its distinctive, warm flavor that can transform a dish, from adding depth to hearty stews to providing a signature crunch in baked goods. Its versatility makes it a beloved staple in European, North African, and Middle Eastern cuisines, often evoking a sense of rustic, comforting tradition.
⚠️ Watch-outs & how to enjoy it better
The strong, distinctive flavor can be overpowering if used excessively, and its high fiber content may cause digestive discomfort (gas, bloating) in sensitive individuals if introduced suddenly. To counteract this, start with small amounts, grind or toast the seeds to mellow their intensity, and increase fiber intake gradually while drinking plenty of water.
Key benefits
- Exceptionally high in dietary fiber (38g per 100g)
- Good source of plant-based protein (19.77g per 100g)
- Rich in essential minerals like iron, calcium, and magnesium
- Contains antioxidants like carvone and limonene
- Traditionally used to aid digestion and reduce bloating
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Caraway seeds are not true seeds but are the dried fruits of the plant, and they are one of the oldest known spices, with evidence of use dating back to the Stone Age in Europe.
Full nutrition (USDA data · scales with serving)
| Water | 9.9 g |
| Energy | 333 kcal |
| Energy | 1393 kj |
| Protein | 19.8 g |
| Total lipid (fat) | 14.6 g |
| Ash | 5.9 g |
| Carbohydrate, by difference | 49.9 g |
| Fiber, total dietary | 38.0 g |
| Total Sugars | 0.64 g |
| Calcium, Ca | 689 mg |
| Iron, Fe | 16.2 mg |
| Magnesium, Mg | 258 mg |
| Phosphorus, P | 568 mg |
| Potassium, K | 1351 mg |
| Sodium, Na | 17.0 mg |
| Zinc, Zn | 5.5 mg |
| Copper, Cu | 0.91 mg |
| Manganese, Mn | 1.3 mg |
| Selenium, Se | 12.1 ug |
| Vitamin C, total ascorbic acid | 21.0 mg |
| Thiamin | 0.38 mg |
| Riboflavin | 0.38 mg |
| Niacin | 3.6 mg |
| Vitamin B-6 | 0.36 mg |
| Folate, total | 10.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 10.0 ug |
| Choline, total | 24.7 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 18.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 206 ug |
| Carotene, alpha | 8.0 ug |
| Cryptoxanthin, beta | 16.0 ug |
| Vitamin A, IU | 363 iu |
| Lycopene | 20.0 ug |
| Lutein + zeaxanthin | 454 ug |
| Vitamin E (alpha-tocopherol) | 2.5 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.62 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.04 g |
| SFA 16:0 | 0.40 g |
| SFA 18:0 | 0.11 g |
| Fatty acids, total monounsaturated | 7.1 g |
| MUFA 16:1 | 0.09 g |
| MUFA 18:1 | 7.0 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.3 g |
| PUFA 18:2 | 3.1 g |
| PUFA 18:3 | 0.15 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
| Phytosterols | 76.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.24 g |
| Threonine | 0.76 g |
| Isoleucine | 0.83 g |
| Leucine | 1.2 g |
| Lysine | 1.0 g |
| Methionine | 0.36 g |
| Cystine | 0.33 g |
| Phenylalanine | 0.87 g |
| Tyrosine | 0.64 g |
| Valine | 1.0 g |
| Arginine | 1.3 g |
| Histidine | 0.55 g |
| Alanine | 0.91 g |
| Aspartic acid | 2.1 g |
| Glutamic acid | 3.2 g |
| Glycine | 1.3 g |
| Proline | 0.92 g |
| Serine | 0.95 g |
FAQ
What does caraway taste like?
Caraway has a warm, slightly sweet, and peppery flavor with distinct notes of anise or licorice and a hint of citrus. It's less sharp than fennel or anise seed.
Can I substitute caraway with another spice?
Fennel seeds or anise seeds are the closest substitutes, though they are sweeter and more pungent. A mix of fennel and a pinch of black pepper can approximate the flavor.
How should I store caraway seeds?
Store whole caraway seeds in an airtight container in a cool, dark place for up to two years. Ground caraway loses its potency quickly and should be used within a few months.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.33 kcal/g · 24% calories from protein · 38.0 g fiber · 0.6 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.