Anise seed nutrition: about 23 calories per tablespoon, with fiber, iron, and aromatic oils packed into tiny, sweet-licorice seeds.
Per Teaspoon
Per Tablespoon
Per 100 g
Whole Seeds
- Toast to bloom oils
- Crush before use
- Keeps aroma longer
Long-keep
Ground Powder
- Mixes in evenly
- Fades faster in jar
- Buy small amounts
Quick flavor
Seed Tea
- Steep 5–10 minutes
- Mellow licorice note
- Sweeten to taste
Gentle cup
Anise Seeds Nutrition Facts With Practical Tips
These tiny seeds bring a warm, sweet note and a surprising nutrient mix. A tablespoon holds around 23 calories with mostly carbohydrate, a little fat, and some protein. You also get fiber, calcium, iron, and manganese in small but handy amounts. The scent comes from anethole, the same compound that flavors licorice and fennel.
Serving size makes the story. A teaspoon works when you want just a hint. A tablespoon steps up the aroma for breads, cookies, and braises. Go by taste and the recipe’s moisture and fat—ground seed disperses faster than whole.
| Nutrient | 1 tsp (≈2 g) | 1 tbsp (≈6 g) |
|---|---|---|
| Calories | ~7 | ~23 |
| Protein | 0.4 g | 1.1 g |
| Total Carbohydrate | 1.1 g | 3.3 g |
| Dietary Fiber | 0.3 g | 0.9 g |
| Total Fat | 0.3 g | 0.9 g |
| Calcium | 14 mg | 41 mg |
| Iron | 0.8 mg | 2.3 mg |
| Manganese | 0.1 mg | 0.3 mg |
The values above align with lab data for spices. See the MyFoodData profile that compiles calories and micronutrients from the USDA SR Legacy set.
What Gives Anise Its Flavor And Benefits
The oil profile skews toward anethole, with smaller amounts of estragole and other terpenes. Gentle heat opens those oils. Dry-toast seeds in a pan until fragrant, then crush. For cookies or quick breads, sift ground seed with flour so the taste spreads evenly.
Fiber is modest per spoon, yet every sprinkle helps. The mineral mix stands out for iron and calcium relative to the small serving size. People who brew seed tea in place of dessert may find it curbs a sweet tooth while adding aroma without many calories.
Serving Ideas That Work
- Butter cookies: fold ground seed into the dough.
- Tomato sauce: bloom whole seeds in oil, then add garlic and tomatoes.
- Roast carrots: toss with olive oil, crushed seed, and salt.
- Seed milk: simmer in milk, strain, and sweeten lightly.
Calories, Macros, And The Small-Spoon Advantage
Seasonings carry flavor with tiny energy cost. That’s the case here: a teaspoon brings only about 7 calories. Most of the energy comes from carbohydrate, followed by fat and protein. If you track macros, budget for the tablespoon on baking days and the teaspoon on weeknight sauces.
Plant iron in these seeds is non-heme, so the body absorbs less than from meat. Pair with a splash of citrus or a side of bell pepper to help uptake. Daily targets vary by age and sex; check your plan if you track totals closely.
How To Buy, Store, And Use Without Waste
Look for dry, plump seeds with a uniform brown tone and a strong licorice scent. Bulk bins move fast at good shops; choose a store with quick turnover. Whole seeds keep aroma longer than pre-ground styles. Buy small jars if you only bake with them during holidays.
Keep the jar sealed, away from light and heat. A cool cupboard beats a shelf by the stove. For quality, the USDA says whole spices can keep 2–4 years, while ground versions last 2–3 years at room temp. See this USDA spice guidance for the general ranges.
Simple Prep Moves
- Toast whole seeds in a dry pan until aromatic.
- Crush with a mortar or a rolling pin between two sheets of paper.
- Steep in hot water for a mellow tea; strain before serving.
Micronutrients You Actually Get
Per tablespoon, the mineral bump is real for a spice. Iron hovers around two milligrams. Calcium lands near forty milligrams. Manganese shows up in trace amounts that add up if you cook with mixed spices across the week.
Vitamins are limited in the small servings used for seasoning. That’s expected. The payoff is flavor that nudges you toward cooking more at home, where you can load the plate with whole grains, beans, vegetables, and lean proteins.
Digestive Comfort And Aroma
Cooks reach for this seed to balance rich meat, brighten tomato sauces, and bring dessert doughs to life. The scent lines up with fennel and star anise, yet the plant is different. Use less when you bake with alcohol or citrus since those can amplify the perfume.
Smart Swaps And Pairings
Ground seed partners well with cinnamon, cardamom, and coriander. For salad dressings, crush a pinch and whisk with lemon juice and honey. In savory dishes, it plays well with sausage, lentils, and roasted root veg. A little goes far; start small and taste.
| Spice | Calories | Flavor Notes |
|---|---|---|
| Anise seed | ~23 | Sweet licorice, warm |
| Fennel seed | ~20 | Milder, grassy-sweet |
| Star anise | ~22 | Bolder licorice, woodsy |
Safety Notes And Sensitivities
Allergies to this plant family are rare yet possible. Try a small amount the first time. Pregnant or nursing people, and anyone on medication that interacts with herbs, should talk with a clinician if they plan to use large amounts beyond normal cooking.
Spice oils can feel strong if you taste them straight. Mix with food or brew into tea. If you store ground powder for many months, check aroma before use. Flat scent means the jar has aged out; toast a fresh batch of whole seeds to refresh your blend.
Bottom Line On Taste And Nutrition
Use these seeds for aroma, not for massive nutrient loads. They bring traces of minerals and fiber with minimal calories. That mix makes them a handy tool for cooks who want flavor that doesn’t weigh a dish down.