Chinese Five Spice
Chinese five spice is a ground blend of star anise, cloves, cassia cinnamon, Sichuan peppercorn, and fennel seed, rich in manganese and iron and carrying anethole, cinnamaldehyde, and eugenol bioactives.
Nutrition · per ~2 g serving · ≈ a pinch
- Vitamin K0.80 mcg<1% DV
- Vitamin B60.01 mg<1% DV
- Riboflavin0.01 mg<1% DV
- Niacin0.06 mg<1% DV
- Vitamin E0.05 mg<1% DV
- Thiamin0.00 mg<1% DV
- Vitamin C0.20 mg<1% DV
- Folate0.80 mcg<1% DV
- Vitamin A5.0 iu<1% DV
- Manganese0.28 mg12% DV
- Iron0.36 mg2% DV
- Copper0.01 mg2% DV
- Calcium13.0 mg1% DV
- Magnesium4.0 mg<1% DV
- Zinc0.07 mg<1% DV
- Potassium26.0 mg<1% DV
- Phosphorus5.6 mg<1% DV
- Selenium0.16 mcg<1% DV
- Sodium0.80 mg<1% DV
- Saturated Fat0.04 g
- Polyphenols~3.0 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.
- Manganese609% DV
- Iron100% DV
- Copper78% DV
- Calcium50% DV
- Magnesium48% DV
Overview
Chinese five spice encapsulates the Chinese culinary ideal of balancing sweet, sour, bitter, pungent, and salty in a single ground blend. Star anise dominates with its licorice-sweet anethole, joined by warm cassia cinnamon, pungent cloves, the numbing citrus tingle of Sichuan peppercorn, and the gentle sweetness of fennel seed. As a bark-and-seed blend it lands near 350 kcal per 100 g and is mineral-dense, supplying roughly 18 mg iron, 14 mg manganese, 650 mg calcium, and 1,300 mg potassium per 100 g, with notable fiber. Its teaspoon-scale use makes its micronutrient contribution incidental, but its volatile bioactives are the point: anethole (shared by star anise and fennel), cinnamaldehyde from cassia, and eugenol from cloves are all studied antioxidant aromatics, while Sichuan peppercorn's hydroxy-alpha-sanshool produces its signature mouth-tingling effect. Five spice is best treated as a concentrated flavor-and-aroma agent that adds antioxidant phytochemicals to a dish almost as a side effect.
Health Benefits (3)
- Contributes antioxidant aromatic compoundsmoderateAnethole, cinnamaldehyde, and eugenol scavenge free radicals and modulate inflammatory signaling pathways
- Eases digestion and bloatinglimitedFennel and star anole carminative volatiles relax gastrointestinal smooth muscle and reduce gas
- Supplies manganese for antioxidant enzymeslimitedManganese is a cofactor for mitochondrial superoxide dismutase, supporting cellular antioxidant defense
Food Pairings
- ·Pair with fatty meats such as duck or pork belly where the licorice-warm spices cut richness
- ·Combine with soy sauce and ginger in braises and marinades for a classic savory-sweet profile
- ·Use in a dry rub with a little oil so the fat-soluble aromatics adhere and bloom
Practical Tips
- ·A little goes a long way; start with a quarter teaspoon as star anise and cloves are assertive
- ·Toast whole spices and grind fresh for the brightest aroma
- ·Store airtight away from light; cassia and star anise fade within a year
Optimal Timing
No circadian dependency; benefits from regular culinary use.
Negligible calories at culinary doses; compatible with fasting.
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 chinese five spice is than the average across 76 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about chinese five spice
What is chinese five spice?
Chinese Five Spice is classified as a herbs & spices. Chinese five spice is a ground blend of star anise, cloves, cassia cinnamon, Sichuan peppercorn, and fennel seed, rich in manganese and iron and carrying anethole, cinnamaldehyde, and eugenol bioactives.
Is chinese five spice healthy?
Chinese Five Spice scores 97/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Manganese, Iron, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is chinese five spice high in protein?
Not particularly. A 2 g serving provides about 0.2 g of protein (~0% of the 50 g daily value).
Is chinese five spice high in fiber?
Not really. A 2 g serving provides about 0.7 g of fiber (~3% of the 28 g daily value).
What vitamins and minerals are in chinese five spice?
In a 2 g serving, chinese five spice is highest in Manganese (~12% DV).
Is chinese five spice keto-friendly?
Yes — it fits comfortably in most keto plans. A 2 g serving has about 0.5 g of net carbs (1.2 g total minus 0.7 g fiber).
When is the best time to eat chinese five spice?
Best any time of day. No circadian dependency; benefits from regular culinary use.
How much chinese five spice 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 chinese five spice alongside several other herbs & spices sources.
What pairs well with chinese five spice?
Chinese Five Spice pairs nicely with: Pair with fatty meats such as duck or pork belly where the licorice-warm spices cut richness; Combine with soy sauce and ginger in braises and marinades for a classic savory-sweet profile; Use in a dry rub with a little oil so the fat-soluble aromatics adhere and bloom.
Supplements that mirror Chinese Five Spice's nutrient profile
Encyclopedia entries that supply the same signature nutrients chinese five spice contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Chinese Five Spice
These are the nutrients chinese five spicecontributes 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.