scored 95/100
Also known as meridian fennel, persian cumin, carum carvi
Caraway seed is the warm, carvone-rich fruit of Carum carvi, a high-protein, high-fiber spice central to rye bread and sauerkraut with strong clinical evidence as a carminative for functional dyspepsia.
0.2 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
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 95.
Caraway seed (Carum carvi) is the dried, curved, dark-brown fruit of a biennial herb in the carrot family (Apiaceae), native to Europe and western Asia. Its warm, sharp, slightly anise-and-citrus flavor is driven by carvone and limonene, the dominant compounds in its essential oil. Often confused by appearance with cumin, caraway tastes quite different and is the signature spice of rye and pumpernickel bread, sauerkraut, and the Scandinavian spirit aquavit. Nutritionally it ranks among the most protein-dense culinary seeds at nearly 20g per 100g, with 38g of fiber, 689mg of calcium, 258mg of magnesium, 568mg of phosphorus, and notable selenium. Long used across European folk medicine as a carminative, caraway has some of the best clinical support of any culinary spice for digestion: caraway-oil combinations, often with peppermint, relieve functional dyspepsia, bloating, and IBS-type discomfort by relaxing gastrointestinal smooth muscle. The seeds also supply antioxidant flavonoids such as quercetin. For longevity-minded cooking, caraway adds bold flavor and concentrated minerals and protein while supporting digestive comfort.
Carvone-rich caraway oil relaxes gastrointestinal smooth muscle; clinical trials of caraway-peppermint oil show reduced dyspepsia, bloating, and IBS-type discomfort
Nearly 20g protein and 38g fiber per 100g support satiety, gut motility, and stable post-meal glucose
Quercetin and the volatile oils carvone and limonene scavenge free radicals and inhibit microbial growth
Meaningful selenium (antioxidant and thyroid mineral) plus iron and calcium support oxygen transport, bone, and antioxidant defense
Caraway's clinical digestive benefits are realized when consumed with meals, supporting comfort during and after eating.
Fasting-compatible
Used in cooking amounts it adds negligible calories and does not break a fast.
Per 100 g of the default form. Bars show how much higher or lower caraway seed is than the average across 76 peer foods in this category. Green means a favorable direction; amber means the opposite.
Caraway Seed is classified as a herbs & spices. Caraway seed is the warm, carvone-rich fruit of Carum carvi, a high-protein, high-fiber spice central to rye bread and sauerkraut with strong clinical evidence as a carminative for functional dyspepsia.
Caraway Seed scores 95/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Copper, Iron, Magnesium. 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 0.8 g of fiber (~3% of the 28 g daily value).
Yes — it fits comfortably in most keto plans. A 2 g serving has about 0.2 g of net carbs (1 g total minus 0.8 g fiber).
Best in the with meals. Caraway's clinical digestive benefits are realized when consumed with meals, supporting comfort during and after eating.
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 caraway seed alongside several other herbs & spices sources.
Caraway Seed pairs nicely with: Pair with cabbage and sauerkraut because caraway's carminative oils reduce the gas-forming tendency of brassicas; Combine with rye bread and pork because its warm aroma complements dense grains and rich meats while aiding their digestion; Use with apples and onions because the sweet-savory contrast balances caraway's sharp, anise-like edge; Add to a fat source such as butter or oil because the active carvone and limonene are fat-soluble.
Encyclopedia entries that supply the same signature nutrients caraway seed contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients caraway 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.