scored 94/100
Also known as aniseed, pimpinella anisum
Anise seed is the aromatic, licorice-flavored fruit of Pimpinella anisum, prized as a carminative digestive aid and remarkably rich in iron, calcium, and the bioactive compound anethole.
0.7 g net carbs after fiber.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 94.
Anise seed (Pimpinella anisum) is the small, gray-brown fruit of a flowering plant in the parsley family (Apiaceae), native to the eastern Mediterranean and Southwest Asia and cultivated since antiquity. Its hallmark sweet, licorice-like aroma comes from anethole, a phenylpropanoid that comprises up to 90% of its essential oil and underlies most of its studied physiological effects. Despite being used in pinches, anise seed is strikingly nutrient-dense per 100g: roughly 37mg of iron (over 200% of the RDA), 646mg of calcium, 170mg of magnesium, and 1441mg of potassium, alongside 14.6g of fiber and 17.6g of plant protein. Traditional medicine has employed anise for millennia as a carminative to relieve bloating, gas, and colic, and modern research attributes its antispasmodic, antimicrobial, and mild estrogenic actions to anethole and supporting flavonoids and coumarins. For a longevity-oriented diet, anise functions as a low-calorie flavor amplifier that delivers concentrated minerals and antioxidant volatile oils while reducing reliance on salt and sugar. Toasting the whole seeds before grinding deepens the aroma and helps release the fat-soluble essential oils that carry its benefits.
Anethole and related volatile oils relax gastrointestinal smooth muscle, exerting a classic carminative and antispasmodic effect that reduces intestinal gas and spasm
The anethole-rich essential oil disrupts microbial cell membranes, inhibiting common bacteria and fungi in laboratory studies
Anethole exerts mild estrogen-like (phytoestrogenic) activity, the basis for traditional use in easing menstrual discomfort and supporting milk production
Exceptionally high mineral density (iron 37mg, calcium 646mg per 100g) supports oxygen transport and bone mineralization when used regularly
Anise's carminative and antispasmodic effects are most useful taken with or after meals to ease digestion and reduce bloating.
Fasting-compatible
Used in pinches it contributes negligible calories; anise tea is compatible with fasting windows.
Per 100 g of the default form. Bars show how much higher or lower anise seed is than the average across 76 peer foods in this category. Green means a favorable direction; amber means the opposite.
Anise Seed is classified as a herbs & spices. Anise seed is the aromatic, licorice-flavored fruit of Pimpinella anisum, prized as a carminative digestive aid and remarkably rich in iron, calcium, and the bioactive compound anethole.
Anise Seed scores 94/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Iron, Copper, Manganese. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 2 g serving provides about 0.4 g of protein (~1% of the 50 g daily value).
Not really. A 2 g serving provides about 0.3 g of fiber (~1% of the 28 g daily value).
Yes — it fits comfortably in most keto plans. A 2 g serving has about 0.7 g of net carbs (1 g total minus 0.3 g fiber).
Best in the after meals. Anise's carminative and antispasmodic effects are most useful taken with or after meals to ease digestion and reduce bloating.
A typical serving is around 2 g (~7 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating anise seed alongside several other herbs & spices sources.
Anise Seed pairs nicely with: Pair with a source of fat such as olive oil or butter because anise's active anethole and volatile oils are fat-soluble, improving their extraction and absorption; Combine with vitamin C-rich citrus because ascorbate enhances absorption of anise's non-heme iron; Use with fennel and cardamom because their shared and complementary volatile oils create rounded, digestion-supporting flavor synergy; Add to braised pork or fatty meats because the carminative oils aid digestion of rich, fatty dishes.
Encyclopedia entries that supply the same signature nutrients anise seed contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients anise seedcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.