Herbs & Spices

Caraway Seed

97Health
Score

A+

Caraway seed is the warm, carvone-rich fruit of Carum carvi, a high-protein, high-fiber spice central to rye bread and sauerkraut with strong clinical evidence as a carminative for functional dyspepsia.

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Why Caraway Seed scores 97

Nutrient density35

Protein quality12

Fiber content10

Healthy fats8

Bioactive compounds14

Glycemic impact10

Top nutrients

Copper101.1Iron90.2Magnesium61.4Manganese56.5Calcium53

Nutrition

per_100g

333

Calories

19.8g

Protein

49.9g

Carbs

14.6g

Fat

38g

Fiber

Health benefits

Relieves functional dyspepsia and bloating

strong evidence

Carvone-rich caraway oil relaxes gastrointestinal smooth muscle; clinical trials of caraway-peppermint oil show reduced dyspepsia, bloating, and IBS-type discomfort

Supplies dense plant protein and fiber

moderate evidence

Nearly 20g protein and 38g fiber per 100g support satiety, gut motility, and stable post-meal glucose

Provides antioxidant and antimicrobial activity

moderate evidence

Quercetin and the volatile oils carvone and limonene scavenge free radicals and inhibit microbial growth

Contributes selenium, iron, and calcium

moderate evidence

Meaningful selenium (antioxidant and thyroid mineral) plus iron and calcium support oxygen transport, bone, and antioxidant defense

Pairs well with

·Pair with cabbage and sauerkraut because caraway's carminative oils reduce the gas-forming tendency of brassicas
·Combine with rye bread and pork because its warm aroma complements dense grains and rich meats while aiding their digestion
·Use with apples and onions because the sweet-savory contrast balances caraway's sharp, anise-like edge
·Add to a fat source such as butter or oil because the active carvone and limonene are fat-soluble

Practical tips

·Best timing: with meals
·Toast whole caraway seeds briefly to mellow their sharpness before adding to breads or braises
·Buy whole seeds; they keep their essential oils for 3-4 years while ground caraway dulls within 6 months
·Distinguish from cumin by smell, not sight: caraway is warm and anise-like, cumin earthy and smoky
·Use judiciously as the flavor is assertive; a teaspoon is plenty for a loaf or pot of cabbage
·Store in an airtight container in a cool, dark cupboard to preserve aroma

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