Calories in Cumin: Nutrition Facts & Serving Sizes
Per 1 tbsp, whole (6g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One teaspoon of cumin (2g) contains 7.9 calories with 0.4g of protein, 0.9g of carbs, and 0.5g of fat. Per 100g, cumin provides 375 calories with 17.8g of protein, 44.2g of carbs, and 22.3g of fat. Iron is exceptional at 66.4mg per 100g. Calcium is 931mg per 100g. Magnesium is 366mg per 100g. Potassium is 1788mg per 100g. Fiber is 10.5g per 100g. These values are for 100g of cumin seed, which is far more than any realistic serving. Practical context: one teaspoon adds just 7.9 calories while delivering trace minerals that contribute to daily nutrient totals. Cumin is a core spice in Mexican, Indian, and Middle Eastern cuisines, used in chili, curry, tacos, and marinades.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 tsp, whole (2g) | 7.9 | 0.4g | 0.9g | 0.5g | 0.2g |
| 1 tbsp, whole (6g) | 22.5 | 1.1g | 2.7g | 1.3g | 0.6g |
| 100g | 375 | 17.8g | 44.2g | 22.3g | 10.5g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 375 | 19% |
| Protein | 17.8g | 36% |
| Total Fat | 22.3g | 29% |
| Saturated Fat | 1.5g | 8% |
| Total Carbohydrates | 44.2g | 16% |
| Dietary Fiber | 10.5g | 38% |
| Sugars | 2.3g | 5% |
| Sodium | 168mg | 7% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 1.5g | 1% |
| Calcium | 931mg | 72% |
| Iron | 66.4mg | 369% |
| Potassium | 1788mg | 38% |
| Vitamin A | 64mcg | 7% |
| Vitamin C | 7.7mg | 9% |
| Vitamin B6 | 0.4mg | 24% |
| Magnesium | 366mg | 87% |
| Phosphorus | 499mg | 40% |
| Zinc | 4.8mg | 44% |
| Selenium | 5.2mcg | 9% |
| Folate | 10mcg | 3% |
| Thiamin (B1) | 0.6mg | 50% |
| Riboflavin (B2) | 0.3mg | 23% |
| Niacin (B3) | 4.6mg | 29% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Cumin
Cumin is one of the most mineral-dense spices by weight. While a teaspoon is only 2g, regular use across multiple meals adds up to meaningful micronutrient contributions.
The iron content at 66.4mg per 100g is among the highest of any food. A tablespoon of cumin (6g) contributes about 4mg of iron, which is a significant portion of the 8-18mg daily requirement depending on age and sex. Iron is essential for red blood cell production, oxygen transport, and energy metabolism. For active people with high iron demands, cumin is a practical way to increase iron intake without additional calories.
Magnesium at 366mg per 100g supports muscle contraction, recovery, and sleep quality. A tablespoon contributes about 22mg of magnesium toward the 400mg daily value. Potassium at 1788mg per 100g is also exceptional, supporting electrolyte balance and muscle function.
Calcium at 931mg per 100g is very high, though absorption from plant sources is lower than from dairy. Still, a tablespoon of cumin adds roughly 56mg toward daily calcium needs.
Cumin is used across many cuisines because it adds depth, warmth, and complexity to food. Adding it to ground meat, rice, soups, and roasted vegetables is an easy way to layer in micronutrients while building flavor without adding sodium.
Dietary Considerations
Cumin is keto-compatible at typical serving sizes (1-2 tsp delivers just 1-2g of carbs per use). It is vegan, gluten-free, and dairy-free. The per-serving caloric impact is minimal at 7.9 calories per teaspoon. Excellent for weight loss diets as it adds significant flavor without meaningful calories. The high iron content makes it especially useful for plant-based eaters who rely on non-heme iron sources.
Daily Intake (100g)
100g of cumin provides 19% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in cumin?
One teaspoon of cumin (2g) contains about 7.9 calories. A tablespoon (6g) has about 22.5 calories. Per 100g, cumin has 375 calories, but typical cooking use is only a few grams per dish, making the caloric impact negligible.
Is cumin high in iron?
Yes, cumin is exceptionally high in iron at 66.4mg per 100g. A teaspoon delivers about 1.4mg of iron, and a tablespoon contributes roughly 4mg. For adults needing 8-18mg daily, regular use of cumin in cooking is a meaningful, low-calorie way to increase iron intake.
What does cumin taste like?
Cumin has a warm, earthy, slightly smoky flavor with hints of citrus. It is a foundational spice in Mexican, Indian, Middle Eastern, and North African cuisines. Ground cumin is milder than whole cumin seeds, which are more pungent and aromatic.
Is cumin the same as curry powder?
No, cumin is a single spice while curry powder is a blend of multiple spices including cumin, turmeric, coriander, chili, and others. Cumin is a component of most curry powder blends but has a distinct flavor on its own.
Does cumin have health benefits?
Cumin is rich in iron (66.4mg per 100g), magnesium (366mg per 100g), calcium (931mg per 100g), and potassium (1788mg per 100g). Regular use in cooking contributes meaningful amounts of these minerals. It also contains anti-inflammatory essential oils.
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