Herbs & Spices
Chinese Five Spice
97Health
Score
A+Score
Chinese five spice is a ground blend of star anise, cloves, cassia cinnamon, Sichuan peppercorn, and fennel seed, rich in manganese and iron and carrying anethole, cinnamaldehyde, and eugenol bioactives.
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Why Chinese Five Spice scores 97
Nutrient density35
Protein quality9
Fiber content10
Healthy fats9
Bioactive compounds14
Glycemic impact10
Top nutrients
Manganese608.7Iron100Copper77.8Calcium50Magnesium47.6
Nutrition
per_100g
350
Calories
11g
Protein
58g
Carbs
12g
Fat
35g
Fiber
Health benefits
Contributes antioxidant aromatic compounds
moderate evidenceAnethole, cinnamaldehyde, and eugenol scavenge free radicals and modulate inflammatory signaling pathways
Eases digestion and bloating
limited evidenceFennel and star anole carminative volatiles relax gastrointestinal smooth muscle and reduce gas
Supplies manganese for antioxidant enzymes
limited evidenceManganese is a cofactor for mitochondrial superoxide dismutase, supporting cellular antioxidant defense
Pairs well with
- ·Pair with fatty meats such as duck or pork belly where the licorice-warm spices cut richness
- ·Combine with soy sauce and ginger in braises and marinades for a classic savory-sweet profile
- ·Use in a dry rub with a little oil so the fat-soluble aromatics adhere and bloom
Practical tips
- ·Best timing: anytime
- ·A little goes a long way; start with a quarter teaspoon as star anise and cloves are assertive
- ·Toast whole spices and grind fresh for the brightest aroma
- ·Store airtight away from light; cassia and star anise fade within a year
