Annatto Seed
Annatto (achiote) seeds are the brick-red seeds of Bixa orellana, prized for the carotenoid pigment bixin used as a natural food colorant.
Nutrition · per ~2 g serving · ≈ a pinch
- Vitamin C0.30 mg<1% DV
- Vitamin E0.04 mg<1% DV
- Vitamin A2.4 iu<1% DV
- Manganese0.04 mg2% DV
- Copper0.01 mg1% DV
- Iron0.14 mg<1% DV
- Magnesium2.4 mg<1% DV
- Calcium7.0 mg<1% DV
- Zinc0.04 mg<1% DV
- Phosphorus3.0 mg<1% DV
- Potassium8.4 mg<1% DV
- Sodium0.24 mg<1% DV
- Saturated Fat0.02 g
- Carotenoids~0.12 mg
- Live probioticslive cultures
Score · 91/100
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.
- Manganese87% DV
- Copper67% DV
- Iron39% DV
- Magnesium29% DV
- Calcium27% DV
Overview
Annatto seeds are the vivid brick-red seeds of the achiote tree (Bixa orellana), native to tropical regions of the Americas and central to Latin American, Caribbean, and Filipino cooking. Their intense color comes from apocarotenoids in the seed coat, principally bixin (fat-soluble) and its derivative norbixin (water-soluble), which together account for over 80% of the seed's pigments and are among the most widely used natural colorants for cheese, butter, rice, and sauces. Beyond pigment, annatto seeds supply tocotrienols (a vitamin E family), fiber, and modest minerals, and carry an earthy, faintly peppery and nutty flavor. They are most often steeped in warm oil or lard to extract color and aroma, then strained, rather than eaten whole. The carotenoids provide antioxidant activity that complements their culinary dye function. Compositional figures are best-estimate, as USDA does not publish a complete profile for the raw seed.
Health Benefits (2)
- Provides antioxidant carotenoidslimitedBixin and norbixin quench singlet oxygen and scavenge free radicals, protecting lipids from peroxidation
- Supplies tocotrienol vitamin ElimitedAnnatto is a rare concentrated source of delta- and gamma-tocotrienols, which support antioxidant defense and lipid metabolism
Food Pairings
- ·Steep in warm oil or fat because bixin is fat-soluble; the infused oil carries both color and antioxidants into the dish
- ·Pair with rice and beans as in traditional Latin American cooking where it colors and lightly flavors the staple base
Practical Tips
- ·Infuse seeds in warm (not smoking) oil for a few minutes, then strain because whole seeds are hard and not eaten
- ·Store in an airtight container away from light to preserve the pigment
- ·A small amount delivers strong color; over-extraction turns dishes bitter
Optimal Timing
Annatto's pigments and tocotrienols have no circadian dependency.
Consumed as a colorant in tiny amounts; fasting-compatible.
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 annatto 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 annatto seed
What is annatto seed?
Annatto Seed is classified as a herbs & spices. Annatto (achiote) seeds are the brick-red seeds of Bixa orellana, prized for the carotenoid pigment bixin used as a natural food colorant.
Is annatto seed healthy?
Annatto Seed scores 91/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Manganese, Copper, Iron. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is annatto seed high in protein?
Not particularly. A 2 g serving provides about 0.3 g of protein (~1% of the 50 g daily value).
Is annatto seed high in fiber?
Not really. A 2 g serving provides about 0.6 g of fiber (~2% of the 28 g daily value).
Is annatto seed keto-friendly?
Yes — it fits comfortably in most keto plans. A 2 g serving has about 0.7 g of net carbs (1.4 g total minus 0.6 g fiber).
When is the best time to eat annatto seed?
Best any time of day. Annatto's pigments and tocotrienols have no circadian dependency.
How much annatto 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 annatto seed alongside several other herbs & spices sources.
What pairs well with annatto seed?
Annatto Seed pairs nicely with: Steep in warm oil or fat because bixin is fat-soluble; the infused oil carries both color and antioxidants into the dish; Pair with rice and beans as in traditional Latin American cooking where it colors and lightly flavors the staple base.
Supplements that mirror Annatto Seed's nutrient profile
Encyclopedia entries that supply the same signature nutrients annatto seed contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Annatto Seed
These are the nutrients annatto 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.