Caraway Seed Nutritional Facts
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Caraway Seed Nutritional Facts

Caraway seeds are a powerhouse of nutrition, packed with essential vitamins, minerals, and antioxidants. Known for their distinctive flavor, these seeds are not just culinary delights but also a beacon of health benefits. This blog post delves into the nutritional composition of caraway seeds, highlighting their health benefits and versatile uses in cooking.

Health Benefits

Caraway seeds are renowned for their numerous health benefits. They are an excellent source of dietary fiber, contributing to digestive health and aiding in weight management. Rich in antioxidants, caraway seeds help combat free radicals, reducing the risk of chronic diseases. Their impressive mineral content, including calcium and magnesium, supports bone health, while iron and zinc promote blood health. Furthermore, caraway seeds have been traditionally used to alleviate digestive issues, like bloating and indigestion.

Full Nutrient Table

NameamountUnit
Proximates
Water9.87g
Energy333kcal
Energy1390kJ
Protein19.8g
Total lipid (fat)14.6g
Ash5.87g
Carbohydrates
Carbohydrate, by difference49.9g
Fiber, total dietary38g
Sugars, total including NLEA0.64g
Minerals
Calcium, Ca689mg
Iron, Fe16.2mg
Magnesium, Mg258mg
Phosphorus, P568mg
Potassium, K1350mg
Sodium, Na17mg
Zinc, Zn5.5mg
Copper, Cu0.91mg
Manganese, Mn1.3mg
Selenium, Se12.1µg
Vitamins and Other Components
Vitamin C, total ascorbic acid21mg
Thiamin0.383mg
Riboflavin0.379mg
Niacin3.61mg
Vitamin B-60.36mg
Folate, total10µg
Folic acid0µg
Folate, food10µg
Folate, DFE10µg
Choline, total24.7mg
Vitamin B-120µg
Vitamin B-12, added0µg
Vitamin A, RAE18µg
Retinol0µg
Carotene, beta206µg
Carotene, alpha8µg
Cryptoxanthin, beta16µg
Vitamin A, IU363IU
Lycopene20µg
Lutein + zeaxanthin454µg
Vitamin E (alpha-tocopherol)2.5mg
Vitamin E, added0mg
Vitamin D (D2 + D3), International Units0IU
Vitamin D (D2 + D3)0µg
Vitamin K (phylloquinone)0µg
Lipids
Fatty acids, total saturated0.62g
SFA 4:00g
SFA 6:00g
SFA 8:00g
SFA 10:00.01g
SFA 12:00.01g
SFA 14:00.04g
SFA 16:00.4g
SFA 18:00.11g
Fatty acids, total monounsaturated7.12g
MUFA 16:10.09g
MUFA 18:17.04g
MUFA 20:10g
MUFA 22:10g
Fatty acids, total polyunsaturated3.27g
PUFA 18:23.12g
PUFA 18:30.15g
PUFA 18:40g
PUFA 20:40g
PUFA 2:5 n-3 (EPA)0g
PUFA 22:5 n-3 (DPA)0g
PUFA 22:6 n-3 (DHA)0g
Cholesterol0mg
Phytosterols76mg
Amino acids
Tryptophan0.244g
Threonine0.756g
Isoleucine0.826g
Leucine1.22g
Lysine1.03g
Methionine0.361g
Cystine0.329g
Phenylalanine0.867g
Tyrosine0.642g
Valine1.04g
Arginine1.25g
Histidine0.55g
Alanine0.914g
Aspartic acid2.08g
Glutamic acid3.17g
Glycine1.32g
Proline0.917g
Serine0.946g
Alcohol, ethyl0g
Caffeine0mg
Theobromine0mg
NameamountUnit
Caraway Seed Nutrition

Nutritional Charts for caraway seed

Nutrient Composition Pie Chart

This chart shows the proportion of different macronutrients (protein, fat, carbohydrate) and micronutrients (vitamins and minerals) in the food.

Macronutrient Distribution Bar Chart

This chart displays the distribution of macronutrients (protein, fat, carbohydrate) in the food.

Mineral and Vitamin Bar Chart

This chart illustrates the distribution of essential minerals and vitamins in the food.

Amino Acid Composition Bar Chart

This chart represents the composition of essential amino acids in the food.

Nutrient Density Chart

This chart assesses the nutrient density of the food by comparing the amount of essential nutrients (such as vitamins and minerals) per calorie.

Uses in Cooking

Caraway seeds boast a unique, slightly peppery flavor, making them a favorite in various culinary traditions. They are commonly used in baking, especially in rye bread and crackers. Beyond baking, caraway seeds enhance the taste of soups, stews, and sauerkraut, adding a depth of flavor to meats and vegetable dishes. Their versatility in cooking allows for creative culinary explorations.

How to Incorporate in Diet

Incorporating caraway seeds into your diet is simple and beneficial. Start by adding them to your baked goods for an aromatic twist. Sprinkle caraway seeds over salads or roasted vegetables for added flavor and nutrition. They can also be used to season meat dishes or incorporated into homemade spice blends. For a soothing tea, steep caraway seeds in boiling water, which can aid digestion.

Recipes

Here are a few recipes to get you started with caraway seeds: 1) Caraway Rye Bread – a classic that’s perfect for sandwiches. 2) Roasted Carrots with Caraway Seeds – a simple, flavorful side dish. 3) Caraway Seed Chicken Rub – for an aromatic and savory chicken dish. 4) Caraway Sauerkraut – a fermented delight that’s great for gut health. These recipes showcase the versatility and unique flavor of caraway seeds.

Potential Side Effects

While caraway seeds are generally safe for most people, some may experience allergic reactions or gastrointestinal discomfort if consumed in large quantities. As with any dietary addition, moderation is key. Individuals with a specific allergy to plants in the Apiaceae family should exercise caution. Consulting with a healthcare provider is recommended for those with underlying health conditions or concerns.

Conclusion

Caraway seeds are not just a culinary ingredient but a nutritional gem. With their high fiber content, essential minerals, and antioxidants, they offer various health benefits, from digestive support to chronic disease prevention. Incorporating caraway seeds into your diet is an easy and tasty way to enhance both your meals and your health. Embrace the versatility of caraway seeds and make them a staple in your balanced diet. Source

References

Nutritional information and health benefits referenced from the USDA FoodData Central.

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