Spices, anise seed
FDC 171316tsp, whole (2 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 92 · -1 vs Spices & herbs medianAnise seed scores 92 of 100, landing in the Elite band but ranking 34th of 60 in Spices & herbs, just below the category median of 93. Its iron content is the headline figure at 206% of the daily value, backed by 52% for dietary fiber, both measured against a 2 gram whole-teaspoon serving.
Its licorice-like flavor shows up in baked goods, some sausages, and simmered teas, always in small pinches rather than by the spoonful as a food. Since it falls just under the category median, caraway seed offers a comparable but slightly higher-scoring option for the spice rack.
See how this score is calculated, build a plate around spices, anise seed, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 337 kcal | 17% |
| Total fat | 16 g | 20% |
| Saturated fat | 0.59 g | 3% |
| Cholesterol | 0 mg | 0% |
| Sodium | 16 mg | 1% |
| Carbohydrate | 50 g | 18% |
| Dietary fiber | 15 g | 52% |
| Sugars | - | |
| Protein | 18 g | 35% |
| Potassium | 1440 mg | 31% |
| Calcium | 646 mg | 50% |
| Iron | 37 mg | 206% |
| Magnesium | 170 mg | 40% |
| Vitamin C | 21 mg | 23% |
| Vitamin A | 16 µg | 2% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 7 kcal | 0% |
| Total fat | 0.32 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0.32 mg | 0% |
| Carbohydrate | 1 g | 0% |
| Dietary fiber | 0.29 g | 1% |
| Sugars | - | |
| Protein | 0.35 g | 1% |
| Potassium | 29 mg | 1% |
| Calcium | 13 mg | 1% |
| Iron | 0.74 mg | 4% |
| Magnesium | 3.4 mg | 1% |
| Vitamin C | 0.42 mg | 0% |
| Vitamin A | 0.32 µg | 0% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 171316Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the spices & herbs median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Spices, caraway seedDensity 92 vs 92Spices, cinnamon, groundDensity 93 vs 92Spices, dill seedDensity 93 vs 92Original analysis by NutriVerdict
In the kitchen and how to use it
Anise seed has a sweet, licorice-like flavor and is a common flavoring in baked goods such as biscotti and springerle cookies, in spice blends, teas, and in anise-flavored liqueurs like ouzo, sambuca, and pastis. Whole seeds are sometimes lightly toasted or crushed just before use to release their aromatic oils, since the flavor fades once ground and exposed to air. Anise pairs naturally with citrus, fennel, and warm baking spices like cinnamon and clove.
Store whole anise seed in an airtight container away from light and heat to preserve its aroma as long as possible. A typical serving is a teaspoon (2 grams), so despite the 337 calories per 100 grams, the actual calories contributed to a recipe are minimal. That same small teaspoon still supplies a notable amount of iron, around 206% of the Daily Value, along with 52% for fiber, making anise seed a concentrated seasoning even in the small amounts most recipes call for.
Frequently asked questions about spices, anise seed
How many calories are in anise seed?
It has 337 calories per 100 grams, though a typical teaspoon serving contributes only a small amount.
Is anise seed a good source of iron?
Yes, a teaspoon provides around 206% of the Daily Value for iron.
What is anise seed used for?
It flavors baked goods, spice blends, teas, and anise-based liqueurs like ouzo and sambuca.