Annatto seeds add bold color with minimal calories, while supplying carotenoids like bixin and norbixin.
Calories (Pinch)
Calories (Teaspoon)
Calories (Tablespoon)
Whole Seeds
- Bloom 60–90 sec in oil
- Strain for smooth texture
- Great for rice and stews
Color first
Ground Powder
- Whisks into sauces
- Pairs with garlic, citrus
- Store away from light
Even tint
Infused Oil
- Low heat, deep orange
- Bottle and cool
- Use within weeks
Ready to pour
Annatto Seed Nutrition: Facts For Everyday Cooking
These tiny red seeds come from Bixa orellana, a tropical shrub. Cooks prize them for their bright hue and gentle peppery, nutty notes. You’ll see them in Latin American, Filipino, and Caribbean dishes, in rice oils, and in many cheeses. The pigment lives on the waxy seed coat, so a little goes a long way.
From a calorie lens, the story is simple: kitchen pinches don’t move the needle. You’re usually adding a pinch to oil or a teaspoon to a pot of rice. That brings color and just a sliver of energy. Database figures vary by brand, with listings at 400–500 kcal per 100 g. Since home cooks use grams, not handfuls, that translates to 1–15 kcal across common measures.
Quick Numbers For Common Measures
The table below keeps things practical. It pairs amounts you’ll actually use with energy estimates and quick notes on flavor and handling.
| Measure | Energy (kcal) | Kitchen Note |
|---|---|---|
| Pinch (0.5 g) | ~1 | Tints oil; strain seeds |
| 1 tsp seeds (3 g) | 10–15 | Good for 1 cup rice |
| 1 tbsp seeds (9 g) | 35–45 | Batch oil infusion |
| 1 tsp powder (2–3 g) | 8–15 | Whisks into stews |
| Infused oil (1 tbsp) | From oil used | Color comes free |
Why the range? One brand may report 400 kcal per 100 g while another reads 500. Seeds carry pigment on the outside, so a quick bloom sheds color into the cooking fat with hardly any solids. That’s why your plate looks bright, yet macros barely budge.
Where The Color And Benefits Come From
Annatto’s standout pigments are bixin and norbixin, two carotenoids that sit in the waxy coating. Research tracks high pigment density in that layer and a minor share in the inner seed. Carotenoids disperse well in fat and can look more vivid when warmed. A peer-reviewed overview details how bixin dominates the carotenoid mix and how the water-dispersible norbixin forms from it during processing.
Food makers lean on these pigments because they are classed as certification-exempt color additives in the United States. That means the extract comes from a natural source and doesn’t need batch certification to be used at good-practice levels. You’ll spot it on labels for cheddar, snacks, and ice creams. The regulatory listing sits in the U.S. Code of Federal Regulations, and the legal text names uses and limits.
How Serving Size Shapes The Numbers
Most seasonings are used in teaspoons, not cups, and the same holds here. Move from a pinch to a tablespoon and you add more seeds, not more fat or sugar. The pigment level climbs, the energy nudges up a bit, and the flavor stays mild unless you chew whole seeds.
Blooming Seeds In Oil
Heat a neutral oil over low heat. Add whole seeds and watch for a deep amber tint. Stir for 60–90 seconds, then take off the heat and strain. The color sits in the oil, so the energy you consume comes from the oil itself, not the seeds you discard. That’s why this technique delivers a bright result without changing your macros.
Using Ground Annatto
Powder folds into rubs, achiote pastes, and stews. Start with a half teaspoon, taste, and adjust. Since the powder includes the same pigments, the energy impact mirrors the seed amounts above. Keep the jar sealed and away from light so the tint stays strong.
Label Literacy: What To Look For
Packages may say “achiote,” “annatto,” or “bixa.” Ground products can include salt, garlic, and other spices. If you track macros, check the serving size and calories per gram. Some labels round small values to zero. That’s fine for a pinch; it isn’t a sign of hidden fats.
Allergy And Sensitivity Notes
Reactions are uncommon, yet they do exist. Papers describe hives, itching, and swelling linked to foods colored with these extracts. People with plant allergies in the Bixaceae family should be cautious. Stop using the product if you notice symptoms and see a clinician for tailored advice.
Who Might Limit Annatto-Colored Foods
People on elimination protocols sometimes pause all added colors during testing phases. Parents of kids with broad color sensitivities may trial swaps to plain versions. The pigments here are plant-derived, yet the approach is the same: test changes one variable at a time so you can tell what helped.
What Research Says About Pigments
Scientists study bixin and its relatives for two reasons: strong color and bio-active potential. Papers describe antioxidant behavior in test systems and interest in tocotrienols found in some seed extracts. These points sit on the science side; they don’t turn annatto into a supplement. Use it as a spice and enjoy the color it brings to rice, stews, and marinades.
Practical Notes For Home Cooks
- Use low heat when blooming; high heat can darken the oil.
- Strain whole seeds to keep texture smooth.
- Store powder in a cool, dark place to protect color.
- For bright rice, tint the oil first, then add grains.
Nutrients Beyond Calories
Whole seeds contain trace minerals and polyphenols in research settings, yet culinary servings are tiny. The big contribution is carotenoids. These pigments sit at the edge of the seed and move easily into warm fat. That’s why you see vivid orange in oil but not much change on a nutrition label.
Pigment And Phytonutrient Snapshot
The table below sums up the compounds most often cited in the literature and where they concentrate. Values vary by region, harvest, and processing method.
| Compound | What It Is | Where It Concentrates |
|---|---|---|
| Bixin | Oil-soluble carotenoid | Waxy seed coat |
| Norbixin | Water-dispersible carotenoid | Formed from bixin |
| Tocotrienols | Vitamin E family | Some seed extracts |
Safe Use In Packaged Foods
Annatto extracts appear on many labels because U.S. rules permit their use at good-practice levels across foods. The listing names the extract and spells out broad use with standard-of-identity caveats. That’s why you’ll see it in cheese, snacks, and baked goods. If you’re auditing labels, look for “annatto,” “annatto extract,” or “color added.” For the legal text, see 21 CFR 73.30, and for a plain guide to the category read the FDA page on certification-exempt color additives.
Storage And Kitchen Handling
Keep whole seeds and powder sealed. Light and warm air fade pigments. A glass jar stashed in a cupboard near the stove works, just not right over the burner. For infused oil, store in a sealed bottle and use within a few weeks for best color.
Make A Small Batch Of Annatto Oil
What You’ll Need
- 1 cup neutral oil
- 2 tablespoons whole seeds
- Small saucepan, fine strainer, heat-safe bottle
Steps
- Warm the oil over low heat for 2 minutes.
- Stir in the seeds and keep the heat gentle for 90 seconds.
- When the oil turns deep orange, remove from heat.
- Strain into a bottle and cool.
- Use the tinted oil for rice, stews, and marinades.
Sources And Method Notes
Values here draw on branded and generic listings that show 400–500 kcal per 100 g, scaled to kitchen measures. Peer-reviewed articles describe pigment composition and processing. For regulations, see the U.S. listing for annatto extract, and for consumer context read the page on certification-exempt colors.