Per tablespoon, anise seed packs about 23 calories with fiber, minerals, and aromatic oils that shape its nutrition profile.
Per Teaspoon
Per Tablespoon
Per 100 g
Whole Seeds
- Best for blooming in oil
- Stays aromatic longer
- Use mortar or mill
Slow Release
Ground Seeds
- Bigger flavor hit
- Great for baking
- Store airtight, dark
Fast Flavor
Tea Infusion
- 1–2 tsp cracked
- Steep 5–10 minutes
- Zero caffeine
Gentle Brew
Here’s a clear, no-fluff look at the nutrition profile of this licorice-leaning spice. You’ll see the calorie picture, macro balance, and the minerals that stand out the most. The data below uses standardized values pulled from the USDA system, presented per tablespoon and per 100 grams for easy kitchen math.
Nutrition Profile: Calories, Macros, And Fiber
A tablespoon carries roughly 23 calories with a balanced split of carbs, fats, and a modest bit of protein. The same spoonful provides about a third of a gram of fat from mostly monounsaturates, around a gram of carbohydrate with close to a gram of fiber, and a pinch of protein. When scaled to 100 grams, this spice becomes a dense pantry item: about 337 calories with around 50 grams of carbohydrate, nearly 16 grams of fat, and roughly 18 grams of protein, backed by double-digit grams of fiber from its tiny hulls and seed matrix (MyFoodData).
Macro And Mineral Snapshot
| Item | Per Tbsp (≈7 g) | Per 100 g |
|---|---|---|
| Calories | ≈23 kcal | ≈337 kcal |
| Carbohydrate | ≈1.1 g | ≈50.0 g |
| Dietary Fiber | ≈1.0 g | ≈14.6 g |
| Protein | ≈0.9 g | ≈17.6 g |
| Total Fat | ≈0.6 g | ≈15.9 g |
| Calcium | ≈45–50 mg | ≈646 mg |
| Iron | ≈2.6 mg | ≈37 mg |
| Magnesium | ≈12 mg | ≈170 mg |
| Manganese | ≈0.16 mg | ≈2.3 mg |
| Potassium | ≈100 mg | ≈1441 mg |
Numbers scale with portion size, so a teaspoon lands at about a third of the tablespoon values, while recipe amounts measured by ounces or grams match the 100-gram column more closely. Percent Daily Values shift with your calorie target and needs, yet the mineral density stands out even in small shakes on baked goods or spice rubs (FoodData Central search).
How Serving Size Changes The Picture
The same bottle can serve three very different roles. A sprinkle adds top-note aroma and just a handful of calories. A full tablespoon starts to move fiber and minerals into meaningful territory. Bulk use in breads or spice blends gives you the deeper carb and fat totals that come with seed-based ingredients. That’s why bakers and spice lovers treat it like a seasoning first, not a staple food.
Close Variant: Anise Seed Nutrition Numbers For Home Cooks
When you cook by feel, it helps to translate label math to kitchen habits. Blooming a teaspoon in oil before adding aromatics adds flavor without moving calories much. Folding a tablespoon into batter pushes up fiber close to a gram and raises minerals in a visible way. Grinding just before use won’t change macros, but it does release volatile oils that carry the sweet-licorice fragrance.
Mineral Standouts And What They Mean
Iron: Per 100 grams, content sits in the thirties milligram range, a high figure for a spice. A tablespoon still offers a small but tangible bump. This matters more in recipes where seeds show up in larger amounts, such as spiced breads.
Calcium: The 100-gram figure lives above six hundred milligrams. A spoon doesn’t replace dairy or fortified staples, yet it contributes a supporting nudge across a week of baking and brewing.
Manganese: Trace amounts per spoon, and a couple of milligrams per 100 grams. This trace element supports enzyme systems that handle energy metabolism and antioxidant defense; federal fact sheets place typical adequate intake near 2.3 mg for men and 1.8 mg for women, with an adult upper level of 11 mg (NIH ODS manganese).
Fat Quality And Aromatic Oils
The fat line is modest by the spoon, and mainly monounsaturated with smaller amounts of polyunsaturates. Saturated fat stays low. What you notice most aren’t the grams of fat but the aromatic compounds—like anethole—that give the trademark licorice tone. Those volatiles fade with air, heat, and light, which is why whole seeds keep their character longer than a jar that’s been pre-ground for months.
Fiber, Carbs, And Kitchen Uses
Carbohydrates skew toward starches locked in the seed, while fiber supplies much of the “bulk.” That explains why tiny amounts still bring texture in biscotti, rye loaves, and savory rubs. A tablespoon in batter nudges total fiber toward a gram, which won’t overhaul a day’s target, but it helps when stacked with other whole-food ingredients.
Serving Ideas That Fit Different Goals
For Flavor-First Cooking
Bloom whole seeds in a teaspoon of neutral oil until fragrant, then build your base with onion and garlic. Add to tomato sauces, lentil stews, or roasted carrots. The heat releases aroma fast, so keep the pan gentle and move to the next step once you smell the licorice note.
For Baking And Sweets
Crack seeds with a mortar to guard against bitter over-extraction, then fold into biscotti dough, shortbread, or a citrus-zest sugar. The sweet spice pairs with orange, fennel, almond, and vanilla. A quarter-to-half teaspoon per cup of flour is a good starting band.
For A Gentle Brew
Crush 1–2 teaspoons, pour over hot water, and steep 5–10 minutes. Strain and sip as an evening cup. Since this is an herbal infusion, you’re not adding caffeine, and the macro contribution is negligible compared with culinary portions.
Label Literacy: How To Read A Spice Entry
Spice bottles seldom list full micronutrient panels because typical uses are tiny. Database entries offer the detail you need when portions climb. In those datasets you’ll see the high values tied to a 100-gram basis, along with household measures like teaspoons and tablespoons that mirror real cooking. When a recipe calls for a bold hit—like in anise cookies—the tablespoon column in the table gives the most practical picture.
Storage And Freshness
Keep the jar airtight, cool, and dark. Whole seeds last longer—often a year or more—without turning flat. Ground seed loses punch faster, so buy in small amounts and rotate. If aroma drops off, toast a pinch lightly to revive it, then grind just what you need.
Vitamins And Minerals Per Tablespoon (Approximate)
| Nutrient | Amount | %DV* |
|---|---|---|
| Calcium | ≈45–50 mg | 4% |
| Iron | ≈2.6 mg | 14% |
| Magnesium | ≈12 mg | 3% |
| Manganese | ≈0.16 mg | 7% |
| Phosphorus | ≈31 mg | 2% |
| Potassium | ≈100 mg | 2% |
| Vitamin B6 | trace | <2% |
| Vitamin C | trace | <2% |
*%DV estimates use a 2,000-calorie reference and standard adult targets. Exact needs vary.
Frequently Asked Cook’s Questions
Does Grinding Change The Nutrition?
Grinding doesn’t change the totals; it only affects surface area and aroma release. You’ll still get the same calories, macros, and minerals for a given weight or spoon measure.
Is The Brew Calorie-Free?
Close enough. A simple infusion of cracked seeds contributes negligible calories, and it’s naturally caffeine-free. If you add honey, milk, or sugar, count those add-ins.
What About Allergies Or Sensitivities?
Spices can trigger reactions for a small subset of people. If you suspect sensitivity, scale back or swap. Store away from dust and moisture to prevent clumping and cross-contact with other intense spices.
Smart Ways To Work It Into Meals
Build A Balanced Breakfast
Stir a pinch into oatmeal with orange zest and almonds. You’ll add aroma plus a small fiber and mineral lift, especially when paired with nuts and whole grains.
Boost Savory Dishes
Toast lightly with cumin and coriander for roasted fennel, carrot, or pork. The trio leans sweet-savory and turns basic sheet-pan meals into something memorable.
Satisfy A Sweet Tooth
Blend into biscotti, shortbread, or citrus-honey syrups. A little goes a long way, so start low and adjust to taste.
Method Notes And Sources
All numbers come from standardized datasets that compile laboratory analysis and historical SR Legacy releases. For a deep dive into the raw tables that underpin the spoon and 100-gram values used here, see the MyFoodData profile and the USDA’s SR Legacy search hub. For context on trace elements highlighted above, the NIH fact sheet provides intake ranges and reference values in one place (NIH ODS manganese).
Bottom Line For Your Kitchen
A spoonful brings aroma first and a small stack of fiber and minerals second. Use whole seeds when you want longer-lasting pantry performance, grind fresh for bigger flavor, and brew a simple herbal cup when you’d like the licorice note without caffeine. Pair with citrus, fennel, almond, and vanilla, and let the numbers guide you only when your recipe moves from a sprinkle to a measured spoon.