Star Anise
Star anise is the star-shaped dried fruit of Illicium verum, sharing anise's licorice flavor through high anethole content and serving as the primary industrial source of shikimic acid, the precursor to the antiviral drug oseltamivir.
Nutrition · per ~2 g serving · ≈ a pinch
- Vitamin B60.01 mg<1% DV
- Thiamin0.01 mg<1% DV
- Vitamin C0.42 mg<1% DV
- Riboflavin0.01 mg<1% DV
- Niacin0.06 mg<1% DV
- Vitamin A6.2 iu<1% DV
- Folate0.20 mcg<1% DV
- Iron0.74 mg4% DV
- Copper0.02 mg2% DV
- Manganese0.05 mg2% DV
- Calcium12.9 mg<1% DV
- Zinc0.11 mg<1% DV
- Magnesium3.4 mg<1% DV
- Phosphorus8.8 mg<1% DV
- Potassium28.8 mg<1% DV
- Selenium0.10 mcg<1% DV
- Sodium0.32 mg<1% DV
- 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.
- Iron205% DV
- Copper101% DV
- Manganese100% DV
- Calcium50% DV
- Zinc48% DV
Overview
Star anise (Illicium verum) is the dried, eight-pointed fruit of an evergreen tree native to southern China and northern Vietnam. Though botanically unrelated to anise seed, it tastes nearly identical because both are dominated by anethole, which makes up the bulk of star anise's essential oil and gives it its warm, sweet, licorice character. It is a cornerstone of Chinese five-spice powder and Vietnamese pho, used whole in small amounts to perfume long-simmered braises and broths. Beyond cooking, star anise is the principal commercial source of shikimic acid, the chemical starting material used to manufacture the influenza drug oseltamivir (Tamiflu), though the spice itself is not a medicine. The fruit also supplies linalool and antioxidant flavonoids, and contributes iron, calcium, and magnesium when consumed. A critical safety note distinguishes it from the toxic look-alike Japanese star anise (Illicium anisatum), which is unsafe to ingest; only culinary-grade Chinese star anise from reputable sources should be used. Because it is used by the single star, its calorie density is rarely a dietary factor, and its value lies in aromatic intensity and bioactive volatile oils.
Health Benefits (4)
- Eases bloating and digestive spasmmoderateAnethole relaxes gastrointestinal smooth muscle, producing the same carminative and antispasmodic effect as anise seed
- Provides antibacterial and antifungal activitymoderateAnethole and linalool in the essential oil inhibit microbial growth in laboratory and food-preservation studies
- Supplies shikimic acidemergingStar anise is the richest natural source of shikimic acid, the synthetic precursor for the antiviral oseltamivir, though the spice is not itself antiviral therapy
- Delivers antioxidant flavonoids and mineralsmoderatePolyphenolic flavonoids scavenge free radicals while iron and calcium support oxygen transport and bone health
Food Pairings
- ·Pair with fatty braises and pork because the fat-soluble anethole disperses through the dish and the carminative oils aid digestion of rich food
- ·Combine with cinnamon, cloves, and ginger because their warming volatile oils create the classic five-spice and mulling synergy
- ·Use with soy and citrus because the salty-umami and acidic notes balance and lift star anise's sweet licorice aroma
- ·Add to bone broths and stocks because long simmering extracts its fat- and water-soluble aromatics fully
Practical Tips
- ·Use one whole star to flavor an entire pot of braise or broth, then remove it before serving
- ·Buy whole intact stars rather than ground; the woody fruit holds its oils for 3-4 years while ground star anise fades within months
- ·Always buy from a reputable culinary source to avoid the toxic look-alike Japanese star anise (Illicium anisatum)
- ·Toast briefly or add early in long-cooked dishes so the aromatics have time to infuse
- ·Store in an airtight container in a cool, dark place to protect the essential oils from heat and light
Optimal Timing
Star anise is a cooking aromatic with no circadian dependency; its digestive benefits apply whenever it flavors a meal.
Used by the single star it adds negligible calories to a dish and does not meaningfully affect 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 star anise is than the average across 76 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about star anise
What is star anise?
Star Anise is classified as a herbs & spices. Star anise is the star-shaped dried fruit of Illicium verum, sharing anise's licorice flavor through high anethole content and serving as the primary industrial source of shikimic acid, the precursor to the antiviral drug oseltamivir.
Is star anise healthy?
Star Anise scores 97/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Iron, Copper, Manganese. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is star anise high in protein?
Not particularly. A 2 g serving provides about 0.4 g of protein (~1% of the 50 g daily value).
Is star anise high in fiber?
Not really. A 2 g serving provides about 0.3 g of fiber (~1% of the 28 g daily value).
Is star anise keto-friendly?
Yes — it fits comfortably in most keto plans. A 2 g serving has about 0.7 g of net carbs (1 g total minus 0.3 g fiber).
When is the best time to eat star anise?
Best any time of day. Star anise is a cooking aromatic with no circadian dependency; its digestive benefits apply whenever it flavors a meal.
How much star anise 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 star anise alongside several other herbs & spices sources.
What pairs well with star anise?
Star Anise pairs nicely with: Pair with fatty braises and pork because the fat-soluble anethole disperses through the dish and the carminative oils aid digestion of rich food; Combine with cinnamon, cloves, and ginger because their warming volatile oils create the classic five-spice and mulling synergy; Use with soy and citrus because the salty-umami and acidic notes balance and lift star anise's sweet licorice aroma; Add to bone broths and stocks because long simmering extracts its fat- and water-soluble aromatics fully.
Supplements that mirror Star Anise's nutrient profile
Encyclopedia entries that supply the same signature nutrients star anise contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Star Anise
These are the nutrients star anisecontributes 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.