Anise seed nutrition per tablespoon is about 23 calories with carbs, a gram of protein, a gram of fat, plus fiber and iron.
Per Teaspoon
Per Tablespoon
Per 100 g
Whole Seeds
- Toast lightly to bloom aroma.
- Crush before use for stronger flavor.
- Savory sauces or sausage blends.
Rich flavor
Ground Seeds
- Measure by level spoon.
- Mix into batters and doughs.
- Store airtight, away from heat.
Even mixing
Seed Infusion
- Steep 1 tsp in hot water.
- Strain before drinking.
- Sugar or milk is optional.
Light brew
Anise Seed Nutrition Facts: What You Really Get
These tiny seeds pack flavor first, calories second. A level tablespoon sits near 23 calories with roughly 3.3 g carbohydrate, 1.2 g protein, and 1.1 g fat. You also get close to a gram of fiber, which helps the spoonful feel a bit more filling than the number suggests. A teaspoon lands near 7 calories, handy when you only need a hint.
Minerals jump out. A single tablespoon brings about 43 mg calcium, around 2.5 mg iron, and close to 97 mg potassium. For a spice, that’s a useful nudge toward daily targets, especially iron. The seed also carries small amounts of B-vitamins and vitamin C. All of this comes from dry seeds used as a seasoning, not a meal.
Quick Macro And Mineral Snapshot
| Serving | Macro Mix (C/P/F) | Mineral Highlights |
|---|---|---|
| 1 tsp (≈2.1 g) | ~1.1 g / 0.2 g / 0.1 g | Tiny amounts; use for flavor-first dishes |
| 1 tbsp (≈6.7 g) | ~3.3 g / 1.2 g / 1.1 g | ~43 mg Ca • ~2.5 mg Fe • ~97 mg K |
| 100 g (bulk data) | 50 g / 17.6 g / 15.9 g | Dense in minerals; used for analysis, not serving |
Values above reflect dry seeds measured level and uncooked. Toasting keeps calories the same per gram; it just lifts aroma. Grinding doesn’t change the numbers either; it only changes dispersion in a recipe.
Why Cooks Reach For These Seeds
The payoff is flavor with restraint on calories. A little goes a long way in cookies, breads, sausages, pickles, and herbal infusions. The taste leans sweet-licorice with warmth. Because the aroma compounds are volatile, gentle heat and quick timing give the best punch without bitterness.
Think spoon-level tweaks, not cup-level adds. Sprinkle ground seeds into biscotti dough, fold a pinch into meat rubs, or swirl a teaspoon into syrup for fruit. The net energy change stays small, yet the dish tastes more layered.
Carbs, Protein, And Fats In Plain Terms
Carbohydrates And Fiber
Most calories come from carbohydrate. Per tablespoon, you’re looking at a little over three grams. About a third of a gram to a full gram shows up as fiber, depending on source rounding. That fiber brings texture and a touch of bulk, with no sugars added by default.
Protein
Protein sits just over a gram per tablespoon. It won’t move a day’s totals in a big way, yet it rounds out the macro mix. If you’re tracking, call it a trace contributor beside the spice’s flavor role.
Fats And Fatty Acids
Total fat also hits roughly a gram per tablespoon, skewing toward monounsaturated and polyunsaturated types in small amounts. Cholesterol is absent, as you’d expect from a plant seed. Toasting may release aroma oils faster; it doesn’t add fat.
Minerals And Vitamins Worth Calling Out
Iron stands out. That single tablespoon offers around 2.5 mg, a handy bump for people who cook with legumes or follow plant-forward menus. Calcium and potassium show up as well, with smaller but steady amounts of magnesium, zinc, and manganese across larger recipe totals.
On the vitamin side, there’s a scatter of B-group vitamins and a touch of vitamin C. These are bonus notes rather than headline features for such a small serving.
Nutrient figures trace back to long-standing federal datasets. For reference quality data by ingredient code, see the USDA SR Legacy archive, which underpins many consumer-facing charts.
Serving Size: What Counts As “A Little”
Home cooks mostly measure by spoon. A level teaspoon weighs about two grams; a level tablespoon sits near seven. That’s why your calorie tally swings between roughly 7 and 23 across those measures. When a recipe lists “a pinch,” you’re in sub-teaspoon territory, which barely touches energy intake yet still perfumes the dish. URMC’s nutrition encyclopedia lines up closely with those spoon figures.
Flavor Management: How To Use Without Overdoing It
Toast, Then Crush
Warm the seeds in a dry pan for 30–60 seconds until fragrant, then crush with a mortar or the back of a spoon. This wakes up anethole, the licorice-leaning compound, and helps flavor spread evenly.
Go Light In Sweets
In cookies or cakes, a quarter to half teaspoon per cup of flour shapes flavor without taking over. If you’re mixing with fennel or caraway, start low and adjust. These seeds stack strongly.
Steep For A Soft Brew
For a cup of seed infusion, steep a teaspoon in hot water for five to ten minutes and strain. You get aroma and a whisper of minerals with next to no calories beyond the seeds themselves.
What About Star Anise Or Fennel?
Names can tangle. Star anise is a different plant with a similar flavor note, used mostly whole in braises and spice mixes. Fennel seed also shares a licorice tone. Swapping one-for-one changes aroma and intensity. If you’re watching calories, the per-spoon numbers sit in the same neighborhood, so the choice is about flavor and texture rather than energy swing.
Data Sources And How They’re Built
Most public charts roll up from government datasets and university conversions. FoodData Central and SR Legacy provide the backbone, while hospital and university pages translate those grams to familiar spoons. If you cross-check, you’ll see small rounding gaps; that’s normal for dry spices measured in tiny amounts. The direction stays consistent across reputable sources.
Mineral Snapshot Per Tablespoon
| Mineral | Amount | Why It Matters In Cooking |
|---|---|---|
| Iron | ~2.5 mg | Adds a small boost across spice-heavy recipes |
| Calcium | ~43 mg | Trace support when used in breads and cookies |
| Potassium | ~97 mg | Part of the seed’s natural mineral mix |
Numbers reflect dry seeds measured level. Values come from hospital-curated spoon data aligned with federal sources.
Label Reading Tips For Spices
Spice jars rarely list full panels for small servings. When they do, the serving line often reads a quarter teaspoon or a half teaspoon. That keeps calories at zero by rounding rules. If you’re logging precisely, use gram-based entries from a trusted database and convert to your spoon measure for a closer match.
For packaged herbal teas that include these seeds, check the steeped nutrition line rather than the dry blend; infusion pulls aroma more than macronutrients.
Who Should Be Cautious
Allergies to Apiaceae plants are possible. If you react to celery, coriander, or fennel, take care with new dishes that use these seeds. People who take certain medicines may also prefer a quick chat with a clinician before using concentrated extracts. The NIH supplement label database is a good place to confirm ingredients listed on products.
Simple Ways To Add Flavor With Minimal Calories
Breads And Cookies
Fold a half teaspoon of ground seeds into a loaf or a batch of biscotti. Balance with citrus zest or vanilla for roundness.
Meat And Veg Rubs
Blend crushed seeds with black pepper, coriander, and salt. Dust over pork, carrots, or beets before roasting.
Syrups And Infusions
Simmer seeds in simple syrup, strain, and drizzle over poached fruit. For a gentler touch, steep in hot water and sweeten to taste.
FAQ-Free Notes You Can Use Right Now
Small spoons, big flavor. That’s the theme with these seeds. Measure level, toast lightly, and pair with warm spices or bright citrus. If you track macros, a tablespoon lands around 23 calories with a gram each of protein and fat plus a gram of fiber. The mineral nudge is the cherry on top.
Sources And Reliability
When you need a citation for calorie and nutrient lines, lean on federal datasets and hospital or university references rather than generic tables. Public entries in FoodData Central cover bulk weights and gram-by-gram values, while hospital encyclopedias convert those numbers into spoon measures you can use in a recipe card. You’ll see the same pattern across these outlets, which is why cooks and diet trackers treat them as the baseline. For deeper raw data, the SR Legacy archive lists full nutrient spreadsheets and methods.
Safety Corner
Seasoning-level use in food is widely seen as safe. High-dose extracts and oils are a different story and can interact with medicines or raise sensitivity in some people. If you’re considering capsules or concentrated drops, read labels in the NIH database first and loop in your healthcare provider if you have conditions that need steady dosing.
Wrap-Up You Can Act On
Use these seeds for aroma, not bulk. Spoon amounts keep calories low, bring a gram-ish each of protein and fat, and add a handy iron bump. Buy whole, store in a cool cupboard, toast to bloom, and grind only what you need. That’s the sweet spot for flavor and tidy nutrition.