Food guide

Caraway Seeds

The seed that flavours rye bread and sauerkraut, with a warm, anise-like aroma.

Plant-Based

Nutrition per 100 g

Standardised to 100 g of caraway seeds for fair comparison. Typical serving: 3 g — 10 kcal per 3 g serving.

Nutrition information for Caraway Seeds
Nutrient	Per 100 g	Per serving (3 g)	Per 100 kcal
Energy	333 kcal	10 kcal	100 kcal
Protein	20 g	0.6 g	6 g
Carbohydrate	50 g	1.5 g	15 g
Fat	13.3 g	0.4 g	4 g
Fibre	36.7 g	1.1 g	11 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of caraway seeds, with a typical serving and FDA Daily Value for adults.

Micronutrients for Caraway Seeds
Nutrient	Per 100 g	Per serving (3 g)	% DV
Vitamins
Vitamin A	18 µg	0.54 µg	2%
Vitamin C	21 mg	0.63 mg	23%
Vitamin D	0 µg	0 µg	0%
Vitamin E	2.5 mg	0.075 mg	17%
Vitamin K	0 µg	0 µg	0%
Thiamin	0.38 mg	0.011 mg	32%
Riboflavin	0.38 mg	0.011 mg	29%
Niacin	3.6 mg	0.11 mg	23%
Vitamin B6	0.36 mg	0.011 mg	21%
Folate	10 µg	0.3 µg	3%
Vitamin B12	0 µg	0 µg	0%
Choline	24.7 mg	0.74 mg	4%
Minerals
Calcium	689 mg	20.7 mg	53%
Iron	16.2 mg	0.49 mg	90%
Magnesium	258 mg	7.7 mg	61%
Phosphorus	568 mg	17 mg	45%
Potassium	1351 mg	40.5 mg	29%
Sodium	17 mg	0.51 mg	<1%
Zinc	5.5 mg	0.17 mg	50%
Selenium	12.1 µg	0.36 µg	22%
Copper	0.91 mg	0.027 mg	101%
Manganese	1.3 mg	0.039 mg	57%

Source: USDA FoodData Central — Spices, caraway seed

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat caraway seeds?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
The seed that flavours rye bread and sauerkraut, with a warm, anise-like aroma.

How to include it

Use in the usual way for this food, and keep an eye on the stated serving.
Typical pairing ideas: Cabbage, Rye bread, Pork.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.