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.
