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Anise Seed

Spices, anise seed

Nutrition Facts

Serving sizeper 100g
Amount per serving
Calories337
% Daily Value
  • Total Fat 15,9 g20%
  • Saturated Fat 0,59 g3%
  • Trans Fat —
  • Cholesterol 0 mg0%
  • Sodium 16 mg1%
  • Total Carbohydrate 50,02 g18%
  • Dietary Fiber 14,6 g52%
  • Total Sugars —
  • Protein 17,6 g35%
  • Vitamin D 0 µg0%
  • Calcium 646 mg50%
  • Iron 36,96 mg205%
  • Potassium 1 441 mg31%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
100g of Spices, anise seed contains 337 kcal calories, 17,6g protein, and 36,96mg iron per USDA FoodData Central.

Calorie breakdown

How calories are distributed across macronutrients

414kcal
  • Protein17%(70 kcal)
  • Carbs48%(200 kcal)
  • Fat35%(143 kcal)

Nutrient density

56/ 100

Meets ≥10% Daily Value for 19 of 27 nutrients

High nutrient density

Use Anise Seed in your next meal plan

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Category: Spices and Herbs

Top 1% for IronHigh fiberLow sodiumHigh calciumHigh ironHigh potassiumHigh vitamin CZero cholesterolVeganVegetarianGluten-free
Potassium : Sodium ratio90.1 : 1
favorable
  • Anise Seed has a potassium-to-sodium ratio of 90.1:1, which is considered favorable for blood-pressure support.
  • Anise Seed contains more iron per 100 g than raw spinach — 37 mg vs 3 mg.

Full nutrient breakdown

per 100g
Macronutrients▾
Macronutrients
NutrientAmount% DV
Calories

Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams.

Also known as: Calories, kcal

337 kcal17%
Protein

Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones.

17,6 g35%
Carbohydrates

Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source.

Also known as: Carbohydrates

50,02 g18%
Total fat

Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins.

Also known as: Total Lipid, Fat

15,9 g20%
Fiber

Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety.

Also known as: Dietary Fiber

14,6 g52%
Minerals▾
Minerals
NutrientAmount% DV
Sodium

Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure.

Also known as: Salt (as Na)

16 mg1%
Potassium

Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure.

1 441 mg31%
Calcium

Mineral essential for bone and teeth structure, muscle contraction, and blood clotting.

646 mg50%
Magnesium

Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function.

170 mg40%
Phosphorus

Mineral that works with calcium to form bones and is a component of DNA and ATP.

440 mg35%
Iron

Mineral required for oxygen transport in hemoglobin and for energy metabolism.

36,96 mg205%
Zinc

Trace mineral essential for immune function, wound healing, and protein synthesis.

5,3 mg48%
Copper

Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense.

0,91 mg101%
Manganese

Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense.

2,3 mg100%
Selenium

Trace mineral that supports thyroid function and antioxidant systems via selenoproteins.

5 µg9%
Fat detail▾
Fat detail
NutrientAmount% DV
Saturated fat

Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol.

Also known as: Saturated Fatty Acids, SFA

0,59 g3%
Monounsaturated fat

Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits.

Also known as: Monounsaturated Fatty Acids, MUFA

9,78 g—
Polyunsaturated fat

Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids.

Also known as: Polyunsaturated Fatty Acids, PUFA

3,15 g—
Cholesterol

Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people.

0 mg0%
EPA (Omega-3)

Eicosapentaenoic acid, a long-chain omega-3 fatty acid found in fatty fish; supports cardiovascular and inflammatory balance.

Also known as: Eicosapentaenoic Acid

0 g—
DHA (Omega-3)

Docosahexaenoic acid, a long-chain omega-3 fatty acid concentrated in fish; important for brain and eye health.

Also known as: Docosahexaenoic Acid

0 g—
DPA (Omega-3)

Docosapentaenoic acid, an intermediate omega-3 fatty acid found alongside EPA and DHA in marine foods.

Also known as: Docosapentaenoic Acid

0 g—
Vitamins▾
Vitamins
NutrientAmount% DV
Vitamin A

Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents.

Also known as: Retinol Activity Equivalents, RAE

16 µg2%
Retinol

Preformed vitamin A found in animal foods; the active form used directly by the body.

0 µg—
Vitamin C

Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption.

Also known as: Ascorbic Acid

21 mg23%
Vitamin D

Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight.

Also known as: Calciferol

0 µg0%
Thiamin (B1)

B-vitamin required for carbohydrate metabolism and nervous-system function.

Also known as: Vitamin B1, Thiamine

0,34 mg28%
Riboflavin (B2)

B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN.

Also known as: Vitamin B2

0,29 mg22%
Niacin (B3)

B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP.

Also known as: Vitamin B3, Nicotinic Acid

3,06 mg19%
Pantothenic acid (B5)

B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism.

Also known as: Vitamin B5

0,8 mg16%
Vitamin B6

B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation.

Also known as: Pyridoxine

0,65 mg38%
Folate (B9)

B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy.

Also known as: Vitamin B9, Folic Acid, Folacin

10 µg3%
Vitamin B12

B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods.

Also known as: Cobalamin

0 µg0%
Other▾
Other
NutrientAmount% DV
Water

Water content of the food. Foods high in water tend to be lower in energy density and support hydration.

9,54 g—
Caffeine

Naturally occurring stimulant found in coffee, tea, cocoa, and some soft drinks. Acts on the central nervous system.

0 mg—
Theobromine0 mg—
Alcohol0 g—

Fatty acid profile

Breakdown of fats per 100 grams

13,5 g
  • Saturated4%(0,59 g)
  • Monounsaturated72%(9,78 g)
  • Polyunsaturated23%(3,15 g)

Household serving sizes

g
tsp, whole
2 g
tbsp, whole
7 g

Frequently asked questions about Anise Seed

How many calories in Anise Seed?

Anise Seed contains 337 kcal per 100 grams, sourced from USDA FoodData Central.

How much sodium is in Anise Seed?

Anise Seed contains 16 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.

What are the macros in Anise Seed?

Per 100 grams, Anise Seed contains 17.6 g protein, 50.02 g carbohydrates, and 15.9 g total fat.

Is Anise Seed good for keto or low-carb?

Anise Seed has 50 g carbs per 100 g — typically not a keto or low-carb staple.

Where does Anise Seed nutrition data come from?

Nutrition data for Anise Seed is sourced from USDA FoodData Central (FDC ID 171316). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/171316/nutrients.

Diet compatibility

  • High fiberAt least 6 g of dietary fiber per 100 g — supports satiety, glycemic stability, and digestive health.
  • Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
  • High calciumDelivers at least 20% of the Daily Value for calcium per 100 g — a meaningful contribution to bone-health targets.
  • High ironDelivers at least 20% of the Daily Value for iron per 100 g, helpful for menstruating adults and endurance athletes.
  • High potassiumDelivers at least 20% of the Daily Value for potassium per 100 g — supports cardiovascular and electrolyte balance.
  • High vitamin CDelivers at least 20% of the Daily Value for vitamin C per 100 g — an antioxidant that also aids iron absorption.
  • Zero cholesterolContains no measurable cholesterol per 100 g; fits heart-health eating patterns that cap dietary cholesterol.
  • VeganContains no animal-derived ingredients per USDA categorization and is compatible with a fully plant-based diet.
  • VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.
  • Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.

Foods that pair well with Anise Seed

Complementary ingredients from related USDA categories — useful starting points when planning a meal around Anise Seed.

3 meal ideas using Anise Seed

Starter templates matched to Anise Seed's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.

  • Breakfast

    Fiber-rich breakfast bowl featuring anise Seed

    Combine anise Seed with rolled oats, Greek yogurt, and berries for a breakfast that clears 12 g of fiber and keeps you full through the morning.

  • Lunch

    Plant-based lunch with anise Seed

    A warm grain bowl with anise Seed, chickpeas, seasonal greens, and lemon-tahini dressing — filling, colourful, and entirely plant-based.

  • Dinner

    Low-sodium dinner with anise Seed

    Roast anise Seed with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.

Where does this data come from?

Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.

Data sourced from USDA FoodData Central (FDC ID: 171316), accessed 2019-04-01.

Published: 2019-04-01

More foods in Spices and Herbs

Use Anise Seed in your next meal plan

Melio can build a complete week of meals around Anise Seed (or any food in our database), tailored to your macro goals and dietary preferences.

Create a meal plan
Anise Seed — Top 1% for Iron per 100g + recipes | План харчування