Anise nutritional information shows a fiber-rich, mineral-dense spice with about 23 calories per tablespoon of whole seeds.
1 Tsp Calories
1 Tbsp Calories
100 g Calories
Whole Seeds
- Bloom in oil for sauces
- Steep for a light infusion
- Grind just before use
Aroma first
Ground Seeds
- Even flavor in doughs
- Measure by level spoon
- Store airtight, cool
Baking ready
Tea Or Syrup
- Crack seeds then steep
- Strain to reduce grit
- Sweeten only if needed
Light sip
Anise Nutrition Facts And Everyday Uses
Anise seeds are tiny, fragrant, and packed with fiber, minerals, and protective plant compounds. A tablespoon of whole seeds lands near 23 calories, with a mix of carbs, fat, and a modest hit of protein. The draw isn’t energy; it’s the punch of aroma plus a dense set of micronutrients that ride along in small amounts of spice.
The flavor comes from anethole, a naturally sweet aromatic also found in fennel and star anise. That’s why a pinch lends a licorice-like lift to cookies, sausages, and liqueurs. You don’t need much to change a recipe. A light toast, then a quick grind, releases more oil and a warmer taste.
Macro Profile At A Glance
Per 100 g of seeds, lab references cluster around 337 calories with roughly 50 g carbohydrate, 16 g fat, and 18 g protein. That’s a reference frame. In the kitchen, you usually use teaspoons and tablespoons. One level teaspoon sits near 7 calories. One level tablespoon sits near 23 calories. Most home cooks won’t exceed one tablespoon across a loaf or a pot of soup.
Common Measures And Calorie Counts
| Measure | Calories | Notes |
|---|---|---|
| 1 teaspoon whole seeds (~2.1 g) | ~7 kcal | Light sprinkle for tea, rubs, or syrup |
| 1 tablespoon whole seeds (~6 g) | ~23 kcal | Typical for biscotti, bread, sausage |
| 1 tablespoon ground | ~23 kcal | Same weight as whole; stronger flavor |
| 1 ounce (28 g) | ~95 kcal | Bulk spice mix batches |
| 100 g (reference) | ~337 kcal | Lab baseline for label databases |
What Stands Out Micronutrient-Wise
Seeds supply minerals that show up even at teaspoon amounts. Calcium and iron lead the list, with magnesium, potassium, and zinc in steady support. Vitamins skew toward B-group and vitamin C in small amounts. A teaspoon won’t change a day’s intake by itself, but frequent use layers useful extras across meals.
If you want a single reference set for kitchen math, the MyFoodData profile compiles standard values from lab datasets; it’s handy for quick checks on anise seeds per 100 g and per spoon. Link opens in a new tab.
How Anise Seed Compares To Fennel And Star Anise
Anise (Pimpinella anisum) belongs to the parsley family. Fennel seed comes from Foeniculum vulgare, a related plant with a gentler, sweeter seed. Star anise is the star-shaped pod of Illicium verum, an evergreen. All share anethole in their aroma, yet strength and bitterness vary. A recipe that swaps anise seed for star anise usually needs less of the latter to avoid a harsh edge.
In baking, ground anise seed gives even distribution. For broths and braises, whole seeds or a tea-bag pouch work better; you can remove them before serving to limit intensity. Each form has the same nutrient profile by weight, so the choice comes down to flavor delivery and texture.
Fiber, Oils, And Plant Compounds
Two things drive nutrition here: fiber and volatile oils. Total fiber per 100 g sits in the mid-teens, which helps when spices are used across a day’s cooking. The oils carry the signature scent. Blooming seeds in a small amount of oil or butter at the start of a dish spreads that aroma through the pan. Because those oils are delicate, storage matters. Keep a small jar near the stove and refill from a cool, dark stash.
Buying, Storing, And Prepping For Best Flavor
Choose whole seeds with a uniform tan color and a strong sweet smell. If it smells flat, it will taste flat. Whole seeds hold aroma longer than powder. Grind only what you need. A blade grinder or a mortar works fine.
Storage is simple: airtight jar, cool shelf, away from light. Heat and sun pull flavor out of the seed and into the air. Label the jar with the date. Rotate through small quantities rather than keeping a large bag open for months.
Serving Ideas That Add Nutrition Without Work
- Tea: Crack 1 teaspoon of seeds, steep 5–7 minutes, then strain. Mild, low-calorie, fragrant.
- Toast toppers: Stir a pinch into honey or ricotta for a quick spread.
- Vegetable sautés: Bloom in oil with garlic, then add greens or cabbage.
- Breads and cookies: One tablespoon carries through a full batch.
- Spice blends: Pair with coriander, citrus zest, and black pepper for a balanced rub.
Safety, Allergens, And Sensible Use
Anise seed is a common culinary spice worldwide. The main aroma, anethole, has a long record of use in foods and beverages. International safety panels that review flavoring substances publish evaluations in a searchable database; current summaries state no safety concern at normal flavoring levels based on exposure estimates. If you have known allergies to Apiaceae family plants, check with your clinician before adding new spices to your routine.
Label Literacy For Spice Buyers
Spice labels use weight, not volume, for ingredients lists. If you need to estimate nutrient impact for a recipe, converting your spoon measure to grams keeps math clean. For loose seeds, a level teaspoon is about 2.1 g; a level tablespoon is about 6 g. If your brand grinds extra fine, a tablespoon can pack slightly heavier; a quick kitchen scale check once saves guesswork later.
Minerals And Vitamins Per 100 Grams
| Nutrient | Amount | Reference Frame |
|---|---|---|
| Calcium | ~646 mg | High for a spice; tiny servings contribute |
| Iron | ~37 mg | Dense source by weight; use in normal culinary amounts |
| Magnesium | ~170 mg | Backs up daily intake when used often |
| Phosphorus | ~440 mg | Appears in several seed spices |
| Potassium | ~1,440 mg | Present, though servings are small |
| Zinc | ~5 mg | Shows up across seed spices |
| Vitamin C | ~21 mg | Heat and time reduce it |
| Vitamin B6 | ~0.65 mg | Part of the spice’s B-vitamin mix |
Kitchen Math: From Spoon To Recipe
Most bread or cookie formulas with anise seed settle between 1–2 tablespoons per batch. That range delivers a clear aroma without pushing bitterness. For a pot of beans or cabbage, 1–2 teaspoons cracked and bloomed in oil set a friendly baseline. If you’re chasing a bolder liqueur-style note, grind closer to serving time and add a pinch at the finish.
Because the spice is potent, it’s easy to overshoot. If a dish leans too sweet and perfumy, add acid (lemon, vinegar) and a little salt, then cook a few minutes to mellow the top notes.
Frequently Confused: Names, Plants, And Uses
“Anise,” “aniseed,” and “anise seed” point to the same pantry item. Fennel seed looks similar, is a touch sweeter, and reads softer in the mouth. Star anise is stronger and more bitter. In blends like five-spice, star anise often leads. In biscotti and cookies, ground anise seed gives a rounder flavor and better control.
Storage Tips That Protect Aroma
- Keep it small: Buy in modest amounts to keep turnover steady.
- Shield from heat: Store away from your oven or sunny windows.
- Limit air: Fill smaller jars; big headspace invites staling.
Putting It All Together
Use anise seed for flavor first, and enjoy the nutrition as a side benefit. Each teaspoon nudges fiber up and brings trace minerals to the plate. Across a week of cooking, those nudges add up. For reference values and spoon-to-gram conversions, the MyFoodData entry linked above is a reliable one-stop source. For ingredient safety at flavoring doses, archival reviews from international panels sit in the JECFA database; those summaries help separate culinary use from supplement claims.