Food guide

Star Anise

The star-shaped spice behind pho and five-spice; USDA anise seed is the closest SR Legacy analogue.

Plant-Based

Nutrition per 100 g

Standardised to 100 g of star anise for fair comparison. Typical serving: 1 g — 3 kcal per 1 g serving.

Nutrition information for Star Anise
Nutrient	Per 100 g	Per serving (1 g)	Per 100 kcal
Energy	300 kcal	3 kcal	100 kcal
Protein	20 g	0.2 g	6.7 g
Carbohydrate	50 g	0.5 g	16.7 g
Fat	20 g	0.2 g	6.7 g
Fibre	10 g	0.1 g	3.3 g

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

Micronutrients

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

Micronutrients for Star Anise
Nutrient	Per 100 g	Per serving (1 g)	% DV
Vitamins
Vitamin A	16 µg	0.16 µg	2%
Vitamin C	21 mg	0.21 mg	23%
Vitamin D	0 µg	0 µg	0%
Thiamin	0.34 mg	0.003 mg	28%
Riboflavin	0.29 mg	0.003 mg	22%
Niacin	3.1 mg	0.031 mg	19%
Vitamin B6	0.65 mg	0.007 mg	38%
Folate	10 µg	0.1 µg	3%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.8 mg	0.008 mg	16%
Minerals
Calcium	646 mg	6.5 mg	50%
Iron	37 mg	0.37 mg	206%
Magnesium	170 mg	1.7 mg	40%
Phosphorus	440 mg	4.4 mg	35%
Potassium	1441 mg	14.4 mg	31%
Sodium	16 mg	0.16 mg	<1%
Zinc	5.3 mg	0.053 mg	48%
Selenium	5 µg	0.05 µg	9%
Copper	0.91 mg	0.009 mg	101%
Manganese	2.3 mg	0.023 mg	100%

Source: USDA FoodData Central — Spices, anise 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 star anise?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
The star-shaped spice behind pho and five-spice; USDA anise seed is the closest SR Legacy analogue.

How to include it

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

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.