Anise nutrition: one tablespoon of anise seed packs about 23 calories with fiber and minerals like iron, calcium, and manganese.
Per Teaspoon
Per Tablespoon
Per 100 g
Whole Seeds
- Toast lightly to bloom aroma
- Grind just before use
- Stores well in jars
Shelf-stable
Ground Spice
- Fast flavor in batters
- Fades quicker on shelf
- Measure with a light hand
Instant punch
Tea/Infusion
- Crack seeds to steep
- Negligible calories
- Not for infant cups
Aroma only
Nutrition Facts For Anise Seed
Sweet, licorice-like seeds bring more than aroma. Per spoonful you get plant compounds, a hit of minerals, and usable protein alongside flavorful fat. Below is a broad snapshot using USDA-based data so you can gauge portions fast.
| Nutrient | 1 Tbsp (7 g) | 100 g |
|---|---|---|
| Calories | ~23 kcal | ~337 kcal |
| Protein | ~1.2 g | ~17.6 g |
| Total Fat | ~1.1 g | ~15.9 g |
| Carbohydrate | ~3.3 g | ~50 g |
| Dietary Fiber | ~1.0 g | ~14.6 g |
| Calcium | ~43 mg | ~646 mg |
| Iron | ~2.5 mg | ~36.9 mg |
| Potassium | ~97 mg | ~1,440 mg |
| Magnesium | ~11 mg | ~170 mg |
| Manganese | ~0.15 mg | ~2.3 mg |
These numbers reflect dried seeds used in cooking. Tea made from the spice contributes aroma with minimal energy. If you cook whole, grind, or toast, the nutrient profile stays similar; only the measured weight shifts with recipe moisture.
What Stands Out In These Seeds
Concentrated Minerals In Small Servings
A tablespoon brings a strong share of iron, plus calcium and traces of manganese and copper. That mix supports oxygen transport, bone patterns, and enzyme actions. This comes bundled with fiber and zero cholesterol.
Fiber Plus Flavorful Fats
Roughly one gram of fiber per spoon helps with meal satisfaction. Most fat is monounsaturated with a smaller polyunsaturated slice. You still get a tiny portion size, so calories stay modest while taste goes a long way.
Bioactive Compounds
The seed’s signature note comes from anethole and related aromatics common in parsley-family spices. Cooking frees aroma quickly, so a light toast in a dry pan before grinding can boost punch.
Serving Sizes, Kitchen Uses, And Easy Swaps
Whole seeds shine in breads, cookies, and savory braises. Grind for rubs or steep for tea. In most recipes, one to two teaspoons flavor a full batch; a touch more suits bolder dishes. If you’re out, fennel seed gives a related note, though slightly sweeter and milder.
How Much To Measure
Use a level teaspoon for lighter background notes. For obvious licorice character in sausages or biscotti, scale toward a tablespoon per pound of meat or per standard loaf. Crush the seeds for quicker extraction in liquids.
Storage That Preserves Aroma
Keep airtight in a cool cupboard, away from the stove. Whole seeds hold flavor for a year; ground forms fade faster. Buy small jars unless you bake often. Light and heat are the main enemies, so choose opaque tins when you can.
How The Data Were Chosen
The figures above reflect “spices, anise seed” entries compiled from laboratory analyses and published as part of national datasets. For serving-level views built from those records, see USDA-based tables, and for background on the database types, refer to FoodData Central SR Legacy.
Health Context: Benefits And Boundaries
Where The Nutrition Helps
Iron density stands out for regular users of the spice in baked goods or stews. Calcium supports bone patterns, and a pinch of potassium arrives with each spoon. The spice is sodium-free, so it seasons without pushing salt higher.
What To Know About Safety
Allergies to related plants can happen, and concentrated extracts aren’t the same as culinary use. Star-shaped pods from a different plant are common in markets and often brewed. Reports describe neurological symptoms from beverages when look-alike Japanese pods contaminate the supply; the FDA has warned about such teas in the past. See the agency’s wording in the star anise advisory and a clinical series of tea-linked cases in infants echoed by pediatric sources. For kitchen use in adult recipes, the spice remains a standard ingredient.
Who Should Take Extra Care
If you have seed or pollen allergies in the parsley family, test tiny amounts first. Those using hormone-sensitive therapies should avoid concentrated supplements unless a clinician approves. For babies and toddlers, skip star-anise teas entirely and keep spice blends in food, not bottles.
Choosing Between Seeds, Ground Spice, And Tea
Pick whole seeds for shelf life, ground for instant potency, and tea for aroma without noticeable calories. If you brew, treat it as flavor, not a remedy. For supplements or medicinal claims, talk with a healthcare professional who knows your history.
| Form | Best Use | Portion Cue |
|---|---|---|
| Whole Seeds | Toasted then ground for rubs and doughs | 1–2 tsp per batch |
| Ground Spice | Quick flavor in cookies or spice blends | ½–1 tsp per 4 servings |
| Tea/Infusion | Aroma with negligible calories | Steep 1 tsp cracked seeds |
Smart Ways To Add It
Everyday Ideas
- Stir into oatmeal with orange zest and walnuts.
- Blend into a spice rub with coriander, cumin, and pepper.
- Fold into biscotti dough or semolina loaves.
- Simmer with tomato sauce for a subtle sweetness.
- Crack seeds and steep with black tea and a strip of lemon peel.
Pairings That Work
Citrus, coffee, chocolate, and fatty meats love this flavor because it slices through richness. Pair with honey in glazes, or with vinegar in pickles. It also softens the bite of strong greens in braises.
Frequently Confused: Seed Vs. Star Pods
The classic baking seed comes from Pimpinella anisum, a parsley-family herb. The star-shaped spice used in pho and five-spice blends comes from Illicium verum, an evergreen. Both smell similar, yet they aren’t interchangeable in safety guidance for infants. Use the pods for adult cooking; keep them out of baby cups. For a readable lay summary on star-pod risks, see the medical monograph at WebMD star anise.
Bottom Line For Cooks
A small spoon changes a whole pot. Use modest amounts, buy fresh, and treat the spice like a finishing accent. You’ll get steady aroma, a trickle of minerals, and very few calories. That’s a handy combination for both sweet and savory plates.