Cumin Nutrition Facts and Health Benefits

Cumin (Cuminum cyminum) is a popular spice that is native to areas in the Middle East and India. The flowering plant is a member of the parsley (Apiaceae) family and it produces seeds that are either ground into powder or used whole. Cumin has been used for centuries as both a flavoring agent and as a preservative. Some believe cumin benefits the body and can even boost weight loss, although not all of these uses are supported by science.

Cumin Nutrition Facts

This nutrition information is for one serving (one tablespoon) of whole cumin seeds and is provided by the USDA.

Carbs

According to USDA data, most of the calories in cumin seeds come from carbohydrate (2.7 grams), primarily in the form of fiber.

Fats

There is a very small amount of fats — about 1.3 grams — per one-tablespoon serving of cumin seeds.

Protein

A single one-tablespoon serving of cumin seeds provides approximately 1.1 grams of protein.

Vitamins and Minerals

A tablespoon of cumin seeds will also provide some vitamins. You'll benefit from a boost in vitamin A (2% of your recommended daily intake), vitamin C (1%), riboflavin, niacin, and vitamin B6 (1% each). You'll also get 1.5 grams of choline.Minerals in cumin include calcium (56 mg), iron (4 mg), magnesium (22 mg), phosphorus (30 mg), potassium (107 mg), sodium (10 mg), and small amounts of zinc, copper, and manganese.

Calories

If you use cumin seed, a single serving will add a few calories to your daily total. One tablespoon (about 6 grams) of cumin seed provides about 22 calories.

Meanwhile, there are no calories in a serving of ground cumin. If you add the spice to recipes in typical amounts, the spice will not add calories, carbohydrates, protein, or fat to your diet.

Health Benefits

While many cooks use cumin to flavor Mexican dishes and other cuisine, others use cumin to treat a broad range of medical conditions including gas, bloating, and diarrhea. The spice is sometimes taken orally and used as a stimulant or an aphrodisiac. Others use cumin to stimulate menstrual flow or to treat colic in babies. However, there is no clinical evidence to support the use of cumin for any of these uses.

May Aid in Weight Loss

There is some limited information suggesting that cumin may provide weight loss benefits. In a 2014 study of overweight and obese women, researchers found that cumin powder supplementation (3 grams per day) was able to enhance the effects of a reduced calorie diet for weight loss.

Could Help in Fighting Diabetes

Another analysis of previous studies published in 2019 suggested that various levels of cumin supplementation may be able to improve body weight and fasting blood glucose in people who are overweight and have type 2 diabetes.

Lowers Cholesterol

Lastly, in a 2018 re-analysis of previous studies, researchers found evidence supporting the use of cumin to lower both total cholesterol and LDL cholesterol. Subjects in different studies consumed either cumin powder (3 grams), cumin extract capsules (225 to 300 mg/day), or cumin essential oil capsules (25 to 100 mg/day) to gain a positive effect on blood cholesterol levels.

Study authors concluded, "This systematic review with meta‐analysis indicated that cumin supplementation can be considered as a safe therapeutic option besides statins and other routinely administered lipid‐lowering agents."

It is important to note that black cumin (Nigella sativa) and black seed oil (that is extracted from black cumin seed) is also used for medicinal purposes, some of which have been supported by clinical studies. However, even though black cumin shares a similar name with cumin, it comes from a different plant and is a different substance.

Helps in Digestion & Gut Health

Cumin extract, in particular, has been found to be beneficial for digestion. In a 2013 study that examined patients with irritable bowel syndrome (IBS), cumin extract was used as a way to improve and aid IBS symptoms. Study authors found that 20 drops of cumin extract per day can improve all common IBS symptoms.

Has Antibacterial Properties

Previous studies have examined the antibacterial effects of cumin and found that cumin's medicinal properties may help kill off bacteria. In a 2021 study, researchers confirmed that cumin's antibacterial properties allow it to fight off certain infections, including those found in the gastrointestinal tract.

Allergies

Though uncommon, allergies to cumin are possible. The profilin proteins in cumin may cause a potential allergic reaction, and its salicylates may cause gastrointestinal discomfort.

Adverse Effects

Researchers who study cumin supplementation note that the spice is generally well tolerated. Test subjects who consume the spice generally do not report adverse effects even when used long term. However, scientists in the 2018 study caution that chronic consumption of cumin can have some side effects including the increased risk of bleeding, respiratory complications, and dermatitis.

They write, "pregnant and breastfeeding women, as well as patients with respiratory diseases or ulcer, must take caution when using it. Also, it interferes with some medications such as antibiotics, antiseizure, antidiabetic, and anti‐inflammatory agents, so it must be prescribed by a physician."

Varieties

There are three main varieties of cumin: traditional cumin, black cumin, and bitter cumin. It is available in seed form and ground.

When It's Best

Ground cumin is easily found in most grocery stores year-round. Cumin seeds, however, may be more difficult to find. The seeds (which closely resemble caraway seeds) may be found in specialty markets and gourmet shops.

Storage and Food Safety

Store ground cumin or cumin seeds in a cool, dark, dry space such as a cupboard or cabinet that is away from the stove. Ground cumin should stay fresh for about six months. Cumin seeds stay fresh for about one year.

How to Prepare

Cumin is a common ingredient in many Mexican-style, Indian, and Middle Eastern dishes. Cumin has a warm, nutty flavor. The reddish-brown ground spice is also described as earthy and spicy. You can add it to salads, meats, soups, and other savory dishes.