Anise Seed
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.
Nutrition · per ~2 g serving · ≈ a pinch
- Vitamin B60.01 mg<1% DV
- Thiamin0.01 mg<1% DV
- Vitamin C0.42 mg<1% DV
- Riboflavin0.01 mg<1% DV
- Niacin0.06 mg<1% DV
- Vitamin A6.2 iu<1% DV
- Folate0.20 mcg<1% DV
- Iron0.74 mg4% DV
- Copper0.02 mg2% DV
- Manganese0.05 mg2% DV
- Calcium12.9 mg<1% DV
- Zinc0.11 mg<1% DV
- Magnesium3.4 mg<1% DV
- Phosphorus8.8 mg<1% DV
- Potassium28.8 mg<1% DV
- Selenium0.10 mcg<1% DV
- Sodium0.32 mg<1% DV
Score · 97/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Iron205% DV
- Copper101% DV
- Manganese100% DV
- Calcium50% DV
- Zinc48% DV
Overview
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.
Health Benefits (4)
- Relieves bloating, gas, and digestive crampingmoderateAnethole and related volatile oils relax gastrointestinal smooth muscle, exerting a classic carminative and antispasmodic effect that reduces intestinal gas and spasm
- Provides antimicrobial and antifungal activitymoderateThe anethole-rich essential oil disrupts microbial cell membranes, inhibiting common bacteria and fungi in laboratory studies
- Supports menstrual and lactation healthemergingAnethole exerts mild estrogen-like (phytoestrogenic) activity, the basis for traditional use in easing menstrual discomfort and supporting milk production
- Contributes meaningful iron and calcium per gramstrongExceptionally high mineral density (iron 37mg, calcium 646mg per 100g) supports oxygen transport and bone mineralization when used regularly
Food Pairings
- ·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
Practical Tips
- ·Lightly toast whole anise seeds in a dry pan before grinding to deepen the sweet aroma and release fat-soluble essential oils
- ·Buy whole seeds rather than pre-ground; whole anise keeps its volatile oils for 3-4 years while ground anise fades within 6 months
- ·Steep a teaspoon of crushed seeds in hot water for 5-10 minutes as an after-meal digestive tea
- ·Store in an airtight container in a cool, dark pantry away from heat and light to preserve aroma
- ·Use sparingly; the licorice flavor is potent and a small pinch flavors a whole dish
Optimal Timing
Anise's carminative and antispasmodic effects are most useful taken with or after meals to ease digestion and reduce bloating.
Used in pinches it contributes negligible calories; anise tea is compatible with fasting windows.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other herbs & spices
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.
What people ask about anise seed
What is anise seed?
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.
Is anise seed healthy?
Anise Seed scores 97/100 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.
Is anise seed high in protein?
Not particularly. A 2 g serving provides about 0.4 g of protein (~1% of the 50 g daily value).
Is anise seed high in fiber?
Not really. A 2 g serving provides about 0.3 g of fiber (~1% of the 28 g daily value).
Is anise seed keto-friendly?
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).
When is the best time to eat anise seed?
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.
How much anise seed should I eat?
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.
What pairs well with anise seed?
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.
Supplements that mirror Anise Seed's nutrient profile
Encyclopedia entries that supply the same signature nutrients anise seed contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Anise Seed
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.