Caraway seeds are the dried fruit of Carum carvi, with a distinctive warm, anise-adjacent flavour from carvone and limonene essential oils. Used as a spice in small quantities, they provide meaningful iron, calcium, magnesium, and fibre per tablespoon. They are traditional in rye bread, sauerkraut, and Northern European cooking.
Toast briefly in a dry pan to release their essential oils before adding to bread dough, sauerkraut, or cheese. A little goes a long way — start with half a teaspoon per recipe.
Where Caraway seeds Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 1,350 mg | 68% | |
| Calcium | 950 mg | 119% | |
| Phosphorus | 510 mg | 73% | |
| Magnesium | 260 mg | 69% | |
| Vitamin A (RE) | 36.0 µg | 5% | |
| Iron | 32.3 mg | 231% | |
| Zinc | 5.20 mg | 52% | |
| Niacin (B3) | 3.60 mg | 23% | |
| Manganese | 2.50 mg | 125% | |
| Copper | 1.06 mg | 106% | |
| Riboflavin (B2) | 0.380 mg | 27% | |
| Thiamin (B1) | 0.380 mg | 35% | |
| Folate | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin C | 0.000 mg | 0% | |
| Iodine | 0.000 µg | 0% | |
| Polyunsaturated fat (PUFA) | 10.3 g | — | |
| Monounsaturated fat | 3.00 g | — | |
| Sucrose | 0.600 g | — | |
| Maltose | 0.000 g | — | |
| Fructose | 0.000 g | — | |
| Glucose (dextrose) | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Glutamic acid | 3.76 g | — | |
| Arginine | 2.38 g | — | |
| Aspartic acid | 1.78 g | — | |
| Leucine | 1.62 g | — | |
| Valine | 1.13 g | — | |
| Phenylalanine | 1.01 g | — | |
| Serine | 0.990 g | — | |
| Proline | 0.990 g | — | |
| Alanine | 0.990 g | — | |
| Isoleucine | 0.911 g | — | |
| Glycine | 0.891 g | — | |
| Threonine | 0.713 g | — | |
| Lysine | 0.693 g | — | |
| Tyrosine | 0.693 g | — | |
| Histidine | 0.515 g | — | |
| Methionine | 0.436 g | — | |
| Cysteine | 0.356 g | — | |
| Tryptophan | 0.297 g | — | |
| Plant sterols (total) | 80.0 mg | — | |
| β-Sitosterol | 56.0 mg | — | |
| Stigmasterol | 12.0 mg | — | |
| Campesterol | 12.0 mg | — | |
| Beta-carotene | 215 µg | — | |
| Retinol (vitamin A) | 0.000 µg | 0% | |
| Omega-6 (Linoleic acid) | 10.0 g | — | |
| Omega-3 (Alpha-linolenic acid) | 0.300 g | — |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →