Caraway Seed
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.
Nutrition · per ~2 g serving · ≈ a pinch
- Thiamin0.01 mg<1% DV
- Riboflavin0.01 mg<1% DV
- Vitamin C0.42 mg<1% DV
- Niacin0.07 mg<1% DV
- Vitamin B60.01 mg<1% DV
- Vitamin A7.3 iu<1% DV
- Folate0.20 mcg<1% DV
- Copper0.02 mg2% DV
- Iron0.32 mg2% DV
- Magnesium5.2 mg1% DV
- Manganese0.03 mg1% DV
- Calcium13.8 mg1% DV
- Zinc0.11 mg1% DV
- Phosphorus11.4 mg<1% DV
- Potassium27.0 mg<1% DV
- Selenium0.24 mcg<1% DV
- Sodium0.34 mg<1% DV
- Quercetin~0.30 mg
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.
- Copper101% DV
- Iron90% DV
- Magnesium61% DV
- Manganese57% DV
- Calcium53% DV
Overview
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.
Health Benefits (4)
- Relieves functional dyspepsia and bloatingstrongCarvone-rich caraway oil relaxes gastrointestinal smooth muscle; clinical trials of caraway-peppermint oil show reduced dyspepsia, bloating, and IBS-type discomfort
- Supplies dense plant protein and fibermoderateNearly 20g protein and 38g fiber per 100g support satiety, gut motility, and stable post-meal glucose
- Provides antioxidant and antimicrobial activitymoderateQuercetin and the volatile oils carvone and limonene scavenge free radicals and inhibit microbial growth
- Contributes selenium, iron, and calciummoderateMeaningful selenium (antioxidant and thyroid mineral) plus iron and calcium support oxygen transport, bone, and antioxidant defense
Food Pairings
- ·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
Practical Tips
- ·Toast whole caraway seeds briefly to mellow their sharpness before adding to breads or braises
- ·Buy whole seeds; they keep their essential oils for 3-4 years while ground caraway dulls within 6 months
- ·Distinguish from cumin by smell, not sight: caraway is warm and anise-like, cumin earthy and smoky
- ·Use judiciously as the flavor is assertive; a teaspoon is plenty for a loaf or pot of cabbage
- ·Store in an airtight container in a cool, dark cupboard to preserve aroma
Optimal Timing
Caraway's clinical digestive benefits are realized when consumed with meals, supporting comfort during and after eating.
Used in cooking amounts it adds negligible calories and does not break a fast.
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 caraway 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 caraway seed
What is caraway seed?
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.
Is caraway seed healthy?
Caraway Seed scores 97/100 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.
Is caraway 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 caraway seed high in fiber?
Not really. A 2 g serving provides about 0.8 g of fiber (~3% of the 28 g daily value).
Is caraway seed keto-friendly?
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).
When is the best time to eat caraway seed?
Best in the with meals. Caraway's clinical digestive benefits are realized when consumed with meals, supporting comfort during and after eating.
How much caraway 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 caraway seed alongside several other herbs & spices sources.
What pairs well with caraway seed?
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.
Supplements that mirror Caraway Seed's nutrient profile
Encyclopedia entries that supply the same signature nutrients caraway seed contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Caraway Seed
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.