Cumin powder is a spice made from grinding dried cumin seeds, which are the fruits of the Cuminum cyminum plant. This aromatic spice has been used for centuries in many cuisines around the world to add warmth and earthiness to dishes.
Cumin powder is highly nutritious and provides many potential health benefits.
Cumin Powder Nutrition
Cumin powder is low in calories but packs a wealth of important vitamins, minerals, and antioxidants.
The key nutrients in a 1 tablespoon serving (5g) of cumin powder include:
- 21 calories - Most of the calories come from fat (9 calories) and carbs (8 calories). There are 4 calories from protein.
- 2g carbs - This is primarily fiber, with only trace amounts of sugar.
- 1g fat - Mainly unsaturated fats like oleic acid.
- 1g protein - A source of essential amino acids.
- 8mg sodium - A low-sodium food.
- 1mg iron (11% DV) - Cumin is an excellent source of iron.
- 56mg calcium (6% DV) - Provides a modest amount of bone-building calcium.
- 0.2mg manganese (10% DV) - Supplies manganese, needed for bone health and metabolism.
- 22mg magnesium (5% DV) - Provides magnesium, which aids nerve and muscle function.
- 0.1mg copper (5% DV) - Contains copper, an antioxidant mineral.
So in summary, cumin powder offers protein, healthy fats, and fiber, and is rich in iron, calcium, magnesium, manganese, and other antioxidants.
Key Nutrients Of Cumin Powder
Let's explore some of the most beneficial nutrients in cumin powder in more detail.
Rich in Iron
One of the biggest benefits of cumin powder is its exceptionally high iron content.
Iron is an essential mineral that is needed to transport oxygen around your body. It is also required to make red blood cells, DNA, hormones, and connective tissue.
Low intake of iron can lead to anemia, tiredness, headaches, and issues concentrating. Those most at risk are teenage girls, pregnant women, and vegetarians/vegans.
Just 1 tablespoon of cumin powder provides 11% of the recommended daily intake (RDI) for iron. In comparison, the same amount of ground beef supplies just 5% of the RDI.
So adding cumin powder to recipes is an easy way to increase your iron intake, especially if you don't eat much red meat.
Provides Calcium
Cumin powder also contains a decent amount of calcium - an essential mineral for building and maintaining strong bones and teeth.
A diet lacking in calcium can lead to osteoporosis and fractures later in life. Children need calcium for proper growth and development.
One tablespoon of cumin powder provides 56mg of calcium, meeting 6% of the RDI. While not an exceptionally high source, every little bit helps your daily calcium intake.
Contains Magnesium and Manganese
In addition to iron and calcium, cumin powder is a good source of magnesium and manganese.
Magnesium plays many roles in the body, including aiding muscle and nerve function, regulating blood glucose, and supporting the immune system.
Manganese helps form connective tissue, bones, and blood-clotting factors. It also assists the body to metabolize fats, carbohydrates, and amino acids.
Together, the magnesium and manganese in cumin powder support bone health, metabolism, and overall health.
Potential Health Benefits of Cumin Powder
Alongside its rich nutrient profile, a growing body of research shows cumin powder has potential therapeutic properties:
May Aid Blood Sugar Control
Several studies indicate cumin may help improve blood sugar control, especially for those with diabetes.
In one study, taking 3 grams of cumin powder per day for 8 weeks decreased fasting blood sugar levels in patients with type 2 diabetes.
Researchers believe cumin's potential anti-diabetic effects may be linked to improved insulin sensitivity and antioxidant activity. More studies are needed to confirm the effects.
May Support Weight Loss
Due to its effects on blood sugar, cumin powder may also aid weight management.
An 8-week study found women who took 3 grams of cumin powder per day lost significantly more body fat compared to a control group.
Researchers noted the spice's anti-inflammatory effects and ability to reduce food intake may contribute to weight loss.
May Improve Cholesterol Levels
Early research indicates cumin powder may help lower unhealthy LDL cholesterol and triglycerides.
In a 2-month study, taking 200 mg of cumin extract per day significantly decreased LDL cholesterol and triglycerides in patients with dyslipidemia.
The cholesterol-lowering effects are thought to be due to cumin's high antioxidants disrupting cholesterol absorption.
May Boost Immunity
Lab research shows cumin extract has potent antibacterial and antifungal properties, which may translate into immune-boosting effects.
Test-tube studies reveal cumin extract can inhibit the growth of certain bacterial strains that cause foodborne illnesses. More human research is needed.
Through providing antioxidants and improving blood sugar and cholesterol levels, cumin powder may also indirectly support immune function.
How to Select and Store Cumin Powder
When shopping for cumin powder, choose products from reputable brands. The spice should have an earthy, nutty aroma.
For maximum freshness and nutritional value, store cumin powder in an airtight container in a cool, dark place away from heat, moisture, and sunlight.
When stored properly, ground cumin will keep for approximately 6 months before losing its potent aroma and flavor.
Tips for Using Cumin Powder
Here are some tips for incorporating more cumin powder into your diet:
- Add a dash of cumin to curries, stews, chili, tacos, bean dishes, marinades, soups and sautéed vegetables. It pairs well with chicken, beef, lentils and chickpeas.
- Use as a rub on meats before grilling or roasting. The spice helps form a tasty crust while keeping meats moist.
- Include homemade taco seasoning or garam masala spice blend.
- Whisk into hummus, yogurt dips, and salad dressings.
- Add to vegetable or lentil patties for extra flavor.
- Sprinkle on oven-roasted potatoes, carrots, or cauliflower.
- Use in place of caraway seeds when making rye bread.
- Add to omelets, frittatas, and scrambled egg mixes.
Cumin powder is very versatile and complements both sweet and savory dishes. Start with 1/4 to 1/2 teaspoon per serving.
Conclusion
Cumin powder provides much of nutrition in a small serving. It supplies protein, fiber, unsaturated fats, and a range of vitamins and minerals.
In particular, cumin powder is one of the richest food sources of iron you can eat. It also contains generous amounts of calcium, magnesium, and manganese.
Early research shows cumin powder holds promise for enhancing blood sugar control, immunity, weight management, and heart health.
Add this flavorful spice to dishes ranging from curries, tacos, and stir-fries to roasted veggies, bread, and marinades.