Spices, caraway seed
FDC 170918tsp (2 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 92 · -1 vs Spices & herbs medianCaraway seed scores 92 of 100, an Elite result, though its rank of 33rd of 60 in Spices & herbs sits just under the category's median of 93. Per its 2 gram teaspoon serving, it delivers a striking 136% of the daily value for dietary fiber and 90% for iron, figures that reflect how concentrated whole spices are rather than how much a person realistically eats.
It's used whole in rye bread, sauerkraut, and roasted vegetables, where a teaspoon flavors an entire dish rather than being eaten as food in its own right. Because it scores just below the category median, cinnamon, ground is a slightly higher-scoring alternative among spices and herbs.
See how this score is calculated, build a plate around spices, caraway 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 | 333 kcal | 17% |
| Total fat | 15 g | 19% |
| Saturated fat | 0.62 g | 3% |
| Cholesterol | 0 mg | 0% |
| Sodium | 17 mg | 1% |
| Carbohydrate | 50 g | 18% |
| Dietary fiber | 38 g | 136% |
| Sugars | 0.64 g | |
| Protein | 20 g | 40% |
| Potassium | 1350 mg | 29% |
| Calcium | 689 mg | 53% |
| Iron | 16 mg | 90% |
| Magnesium | 258 mg | 61% |
| Vitamin C | 21 mg | 23% |
| Vitamin A | 18 µg | 2% |
| Vitamin E | 2.5 mg | 17% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 7 kcal | 0% |
| Total fat | 0.29 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0.34 mg | 0% |
| Carbohydrate | 1 g | 0% |
| Dietary fiber | 0.76 g | 3% |
| Sugars | 0.01 g | |
| Protein | 0.4 g | 1% |
| Potassium | 27 mg | 1% |
| Calcium | 14 mg | 1% |
| Iron | 0.32 mg | 2% |
| Magnesium | 5.2 mg | 1% |
| Vitamin C | 0.42 mg | 0% |
| Vitamin A | 0.36 µg | 0% |
| Vitamin E | 0.05 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 170918Original 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, cinnamon, groundDensity 93 vs 92Spices, dill seedDensity 93 vs 92Rosemary, freshDensity 93 vs 92Original analysis by NutriVerdict
In the kitchen and how to use it
Caraway seed is the small, ridged seed that gives rye bread its distinctive flavor, and it also shows up in sauerkraut, cabbage dishes, goulash, roasted potatoes, and some cheeses and liqueurs like kummel and aquavit. The flavor is warm and slightly sweet with a licorice-like edge, and whole seeds are often toasted briefly in a dry pan to deepen their aroma before being added to a dish or ground for baking. Caraway pairs especially well with cabbage, pork, potatoes, and other rye-based baked goods.
Buy whole seeds rather than pre-ground for the best flavor, and store them in an airtight container away from heat and light. Because a typical serving is just a teaspoon (2 grams), the 333 calories per 100 grams translates to only a few calories in actual use, while that same small amount still delivers about 136% of the Daily Value for fiber and 90% for iron, a meaningful contribution from a seasoning used in such small quantities.
Frequently asked questions about spices, caraway seed
How many calories are in caraway seed?
It has 333 calories per 100 grams, but a typical teaspoon serving (2 grams) contributes only a few calories.
Is caraway seed a good source of iron?
Yes, a teaspoon provides around 90% of the Daily Value for iron.
What dishes use caraway seed?
It is a classic flavoring in rye bread, sauerkraut, cabbage dishes, and goulash.