Nigella Seed (Black Cumin)
Nigella seeds (black cumin) are aromatic black seeds and the principal dietary source of thymoquinone, studied for anti-inflammatory and immune-modulating effects.
Nutrition · per ~2 g serving · ≈ a pinch
- Thiamin0.01 mg<1% DV
- Folate1.2 mcg<1% DV
- Riboflavin0.00 mg<1% DV
- Niacin0.03 mg<1% DV
- Vitamin C0.06 mg<1% DV
- Vitamin A0.30 iu<1% DV
- Copper0.02 mg2% DV
- Iron0.32 mg2% DV
- Manganese0.04 mg2% DV
- Magnesium5.3 mg1% DV
- Zinc0.10 mg<1% DV
- Calcium11.4 mg<1% DV
- Phosphorus10.0 mg<1% DV
- Potassium15.2 mg<1% DV
- Sodium1.8 mg<1% DV
- Saturated Fat0.04 g
- Glutathione~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.
- Copper111% DV
- Iron90% DV
- Manganese87% DV
- Magnesium63% DV
- Zinc46% DV
Overview
Nigella seeds (Nigella sativa), known as black cumin or kalonji, are small angular jet-black seeds with a bitter, peppery aroma reminiscent of oregano and onion. Used medicinally and culinarily for over two millennia, they are nutritionally dense, roughly 345 to 400 kcal per 100g, with about 22g fat, 16 to 18g protein, and a high fiber content. They supply meaningful iron (~16 mg/100g), calcium (~570 mg), potassium (~760 mg), and magnesium (~265 mg). Their defining bioactive is thymoquinone, a quinone concentrated in the seed's volatile oil that drives much of black cumin's researched anti-inflammatory, antioxidant, and immune-modulating activity, accompanied by thymohydroquinone and thymol. Sprinkled over naan and flatbreads, tempered into Indian dals and pickles, and used across South Asian, Middle Eastern, and North African cooking, nigella adds a savory, faintly bitter complexity. Because thymoquinone resides in the oil, gentle warming in fat releases both aroma and bioactives.
Health Benefits (3)
- Reduces systemic inflammationmoderateThymoquinone inhibits NF-kappaB signaling and cyclooxygenase/lipoxygenase pathways, lowering pro-inflammatory cytokine production
- Supports metabolic and cardiometabolic markersmoderateThymoquinone has been associated in trials with improvements in fasting glucose, lipid profile, and blood pressure
- Modulates immune and antioxidant defensesmoderateThymoquinone scavenges free radicals and upregulates endogenous antioxidant enzymes such as superoxide dismutase and glutathione
Food Pairings
- ·Bloom in warm oil or ghee before adding to dishes because thymoquinone is oil-soluble and releases on gentle heating
- ·Pair with legumes and whole grains where its iron and savory aroma complement plant-based meals
Practical Tips
- ·Toast briefly to release aroma but avoid high heat that degrades thymoquinone
- ·Store whole in an airtight container away from light to preserve the volatile oil
- ·Use sparingly because the flavor is potent and bitter in excess
Optimal Timing
Nigella's bioactives have no circadian dependency; consistent modest daily intake is the studied pattern.
Used in tiny culinary amounts; effectively 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 nigella seed (black cumin) is than the average across 76 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about nigella seed (black cumin)
What is nigella seed (black cumin)?
Nigella Seed (Black Cumin) is classified as a herbs & spices. Nigella seeds (black cumin) are aromatic black seeds and the principal dietary source of thymoquinone, studied for anti-inflammatory and immune-modulating effects.
Is nigella seed (black cumin) healthy?
Nigella Seed (Black Cumin) scores 97/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Copper, Iron, Manganese. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is nigella seed (black cumin) high in protein?
Not particularly. A 2 g serving provides about 0.3 g of protein (~1% of the 50 g daily value).
Is nigella seed (black cumin) high in fiber?
Not really. A 2 g serving provides about 0.5 g of fiber (~2% of the 28 g daily value).
Is nigella seed (black cumin) keto-friendly?
Yes — it fits comfortably in most keto plans. A 2 g serving has about 0.6 g of net carbs (1 g total minus 0.5 g fiber).
When is the best time to eat nigella seed (black cumin)?
Best any time of day. Nigella's bioactives have no circadian dependency; consistent modest daily intake is the studied pattern.
How much nigella seed (black cumin) should I eat?
A typical serving is around 2 g (~8 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 nigella seed (black cumin) alongside several other herbs & spices sources.
What pairs well with nigella seed (black cumin)?
Nigella Seed (Black Cumin) pairs nicely with: Bloom in warm oil or ghee before adding to dishes because thymoquinone is oil-soluble and releases on gentle heating; Pair with legumes and whole grains where its iron and savory aroma complement plant-based meals.
Supplements that mirror Nigella Seed (Black Cumin)'s nutrient profile
Encyclopedia entries that supply the same signature nutrients nigella seed (black cumin) contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Nigella Seed (Black Cumin)
These are the nutrients nigella seed (black cumin)contributes 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.