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Cumin (Ground)
Herbs & Spices

Cumin (Ground)

94
Health
ScoreA+

Ground cumin is a warm, earthy seed powder exceptionally high in iron and rich in calcium, manganese, and aldehyde antioxidants supporting digestion and metabolism.

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Why Cumin (Ground) scores 94

Nutrient density30
Protein quality11
Fiber content10
Healthy fats9
Bioactive compounds14
Glycemic impact10
Top nutrients

% Daily Value per a pinch (2 g)

Iron 7.4%Manganese 2.9%Copper 1.9%Magnesium 1.7%Calcium 1.4%

Nutrition

per_100g

375
Calories
17.8g
Protein
44.2g
Carbs
22.3g
Fat
10.5g
Fiber

Health benefits

Supports digestion and reduces bloating

moderate evidence

Cuminaldehyde stimulates secretion of pancreatic enzymes and bile, accelerating digestion and easing gas and indigestion

Provides highly bioavailable plant iron

strong evidence

Exceptional iron density (66mg/100g) contributes meaningful non-heme iron, supporting oxygen transport especially when paired with vitamin C

Delivers antioxidant and anti-inflammatory protection

moderate evidence

Cuminaldehyde, thymol, and flavonoids scavenge free radicals and dampen inflammatory signaling

May improve lipid profile and support weight management

emerging evidence

Trials show cumin powder modestly lowers total cholesterol, triglycerides, and body weight, possibly via enhanced fat metabolism

Pairs well with

  • ·Pair with lentils and beans because cumin's iron complements legume meals and its compounds reduce digestive gas
  • ·Combine with citrus or tomatoes because vitamin C sharply increases absorption of cumin's non-heme iron
  • ·Bloom in hot oil with onions because cuminaldehyde and fat-soluble terpenes release fully into the cooking fat

Practical tips

  • ·Best timing: with meals
  • ·Toast whole or ground cumin briefly in a dry pan to intensify cuminaldehyde aroma before adding to dishes
  • ·Bloom in oil at the start of cooking to extract its fat-soluble flavor and aid mineral release
  • ·Pair with a vitamin-C source to maximize uptake of its abundant iron
  • ·Store airtight and dark; ground cumin loses its volatile punch within 6 months faster than whole seeds

Related foods

Celery Seed
97
Cilantro (Dried)
97
Cinnamon (Ground)
97
Turmeric (Ground)
97
Cayenne Pepper
96
Crushed Red Pepper Flakes
96

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