Cumin

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By Nikola · Precision Nutrition L1 · Updated 5 November 2026

Cumin is the dried seed of Cuminum cyminum, an earthy, warm spice used whole or ground in Indian, Middle Eastern, North African, Mexican and Balkan cooking. A teaspoon of seeds weighs about 2 g, so it adds few calories, but it carries a surprising 1.4 mg of iron. Small trials of cumin supplements suggest possible effects on blood sugar and blood fats, but the evidence is low in certainty, and in everyday life cumin is above all a flavour that makes beans, lentils and vegetables taste good.

Cumin nutrition per 100 g and per teaspoon

Nutritivo	Per 100 g (seed)	Per teaspoon, whole (2.1 g)
Energía	375 kcal	8 kcal
Proteína	17.8 g	0.4 g
Fat	22.3 g	0.5 g
Carbohydrate	44.2 g	0.9 g
of which fibre	10.5 g	0.2 g
of which sugars	2.3 g	0.05 g
Hierro	66.4 mg	1.4 mg
Calcio	931 mg	20 mg
Magnesio	366 mg	7.7 mg
Potasio	1790 mg	38 mg
Manganese	3.3 mg	0.07 mg
Sodio	168 mg	3.5 mg

Source: USDA FoodData Central, SR Legacy, “Spices, cumin seed” (FDC 170923), checked 5 November 2026. Portions from the same record: 1 teaspoon whole seeds = 2.1 g, 1 tablespoon = 6 g. USDA gives no separate portion for ground cumin; per gram the values are the same. Values rounded.

Most recipes call for half a teaspoon to a teaspoon of cumin for a pot that serves four, so one portion gets a fraction of the teaspoon values. Iron is the one nutrient worth noticing. For comparison, NIH recommends 8 mg of iron a day for men and 18 mg for women aged 19-50. A teaspoon of cumin in a family-size pot of lentils will not cover that, but it adds to the iron from the lentils themselves.

Glycemic index

Cumin is not listed in the international GI tables (Atkinson 2008). A teaspoon contains less than 1 g of carbohydrate, so it has no meaningful effect on blood sugar.

Health benefits: what the evidence says

• Iron from plant food. The iron in cumin is non-heme iron, the type found in plant foods. NIH notes that the body absorbs it less well than iron from meat and fish, and better when the meal also contains vitamin C. Cumin is usually cooked with Tomates, pimientos or finished with lemon, which helps.
• Metabolic syndrome: early, low-certainty evidence. A 2026 meta-analysis pooled nine randomised trials with 531 adults with metabolic disorders. Participants took cumin powder or essential oil, from 0.025 g to 2 g a day, for 8 to 24 weeks. Cumin was associated with lower fasting blood sugar, lower triglycerides, a smaller waist and higher HDL cholesterol. However, all trials were done in one country, results varied widely between studies, and the certainty of the evidence was rated low for most outcomes and moderate only for waist size. The authors themselves call the results exploratory (Liu et al., 2026).
• Flavour for plant-based meals. The most reliable everyday benefit is that cumin makes beans, lentils, chickpeas and vegetables taste rich and savoury, which makes it easier to eat more of them. See plant-based meals for weight loss for ideas.
• Digestion. Cumin has a long history as a “digestive” spice in many cuisines, but the sources reviewed for this entry do not provide solid human evidence for that use. For practical tips see natural remedies for better digestion.

How to eat it

• Toast the seeds. Heat whole seeds in a dry pan for 30-60 seconds until fragrant, or fry them briefly in oil or ghee and pour this over cooked lentils o mung beans. Watch them closely: burnt cumin turns bitter.
• Ground in dips and stews. Ground cumin goes into hummus made from chickpeas, bean chili with kidney beans, falafel, tagines and tomato sauces.
• With meat. In the Balkans cumin is the defining spice of grilled minced-meat kebabs and meatballs; it also suits lamb and chicken marinades.
• Vegetables. Toss zanahorias, coliflor, calabaza o potatoes with oil, cumin and salt before roasting.
• Yogurt. A pinch of toasted ground cumin lifts a yogurt and pepino dip or a savoury yogurt drink.
• Good partners: coriander, cúrcuma, black pepper, ajo, chilli and lemon.
• Storage. Whole seeds keep their aroma much longer than ground cumin. Grind small amounts as needed and store everything closed, dark and dry.

Who should be careful

• Do not confuse it with other “cumins”. Caraway (Carum carvi) and black seed or nigella (Nigella sativa) are sometimes sold under names that sound like cumin but are different plants with different flavours and research.
• Supplements and diabetes medicines. The trials above tested cumin supplements for blood sugar. If you take medication for diabetes, talk to your doctor before adding concentrated cumin products, so your treatment can be adjusted safely.
• Essential oil. Cumin essential oil is concentrated and is not a substitute for the spice. Use it only as directed on the label and keep it away from children.
• Food safety. Dried spices can carry bacteria. Cumin was among the spices tested in a large US FDA retail survey; FDA does not advise people to change how they use spices, and cooking reduces contamination. Buy from reliable sources and keep containers closed.

Traditional view (Ayurveda)

In Usha and Vasant Lad’s food guidelines cumin is suitable for all three doshas and is one of the spices specifically favoured for Pitta. This is a traditional view, not a clinical finding.

Related entries and articles

• lentejas y chickpeas – the classic base for cumin
• Cúrcuma y black pepper – the everyday spice trio
• Fenugreek y cardamom
• Kidney beans – for bean chili
• Plant-based meals for weight loss
• Natural remedies for better digestion

FAQ

What is the difference between cumin and caraway?

They are related plants with similar-looking seeds, but cumin (Cuminum cyminum) is earthy and warm, while caraway (Carum carvi) tastes sweeter, closer to anise. Cumin is used in curries, chili and kebabs; caraway goes into rye bread, sauerkraut y cabbage dishes. They are not interchangeable in most recipes.

Does cumin help with weight loss?

Not in any proven way. A meta-analysis of small trials found cumin supplements were linked to a slightly smaller waist, but the evidence is limited and all studies came from one country. Cumin can help indirectly by making filling, fibre-rich bean and vegetable dishes more enjoyable.

Is cumin a good source of iron?

Per gram, cumin is very rich in iron: a teaspoon has about 1.4 mg. Because you use small amounts, it is a helpful extra rather than a main source. Pair it with lentils, beans and vitamin C rich foods like tomatoes, peppers or lemon for better absorption.

Sources

1. USDA FoodData Central, SR Legacy: Spices, cumin seed (FDC 170923). fdc.nal.usda.gov
2. Liu M, Wu S, Falahatzadeh M. Potential benefits of Cuminum cyminum L supplementation on components of metabolic syndrome in adults with metabolic disorders: a GRADE-assessed systematic review and meta-analysis of randomized controlled trials. Frontiers in Nutrition. 2026;12. frontiersin.org
3. NIH Office of Dietary Supplements: Iron, Fact Sheet for Consumers. ods.od.nih.gov
4. US Food and Drug Administration: Questions and Answers on Improving the Safety of Spices. fda.gov
5. Atkinson FS, Foster-Powell K, Brand-Miller JC. International tables of glycemic index and glycemic load values: 2008. Diabetes Care. 2008;31(12):2281-2283. pmc.ncbi.nlm.nih.gov
6. Lad U, Lad V. Food Guidelines for Basic Constitutional Types, from Ayurvedic Cooking for Self-Healing, 2nd ed. The Ayurvedic Institute. ayurveda.com

This page is for information only and is not medical or dietary advice.