Nutrition Facts The Health Benefits of Cumin How this spice may improve weight loss results By Malia Frey facebook twitter linkedin Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer, and fitness nutrition specialist. Learn about our editorial process Malia Frey Medically reviewed by Medically reviewed by Richard Fogoros, MD on November 30, 2018 Richard N. Fogoros, MD, is a retired professor of medicine and board-certified internal medicine physician and cardiologist. He is Verywell's Senior Medical Advisor. Learn about our Review Board Richard Fogoros, MD Updated on May 31, 2019 Print Verywell / Alexandra Shytsman Cumin (Cuminum cyminum) is a popular spice that is native to areas in the Middle East and India. The flowering plant is a member of the parsley (Apiaceae) family and it produces seeds that are either ground into powder or used whole. Cumin has been used for centuries as both a flavoring agent and as a preservative. Some believe cumin benefits the body and can even boost weight loss, although not all of these uses are supported by science. Health Benefits While many cooks use cumin to flavor Tex-Mex style dishes and other ethnic cuisine, others use cumin to treat a broad range of medical conditions including gas, bloating, and diarrhea. The spice is sometimes taken orally and used as a stimulant or an aphrodisiac. Others use cumin to stimulate menstrual flow or to treat colic in babies. However, there is no clinical evidence to support the use of cumin for any of these uses. There is some limited information suggesting that cumin may provide weight loss benefits. In a 2014 study of overweight and obese women, researchers found that cumin powder supplementation (3 grams per day) was able to enhance the effects of a reduced calorie diet for weight loss. Another analysis of previous studies published in 2019 suggested that various levels of cumin supplementation may be able to improve body weight, body mass index (BMI) and fasting blood glucose in people who are overweight and have type 2 diabetes. Lastly, in a 2018 re-analysis of previous studies, researchers found evidence supporting the use of cumin to lower both total cholesterol and LDL cholesterol. Subjects in different studies consumed either cumin powder (3 grams), cumin extract capsules (225 to 300 mg/day), or cumin essential oil capsules (25 to 100 mg/day) to gain a positive effect on blood cholesterol levels. Study authors concluded, "This systematic review with meta‐analysis indicated that cumin supplementation can be considered as a safe therapeutic option besides statins and other routinely administered lipid‐lowering agents." It is important to note that black cumin (Nigella sativa) and black seed oil (that is extracted from black cumin seed) is also used for medicinal purposes, some of which have been supported by clinical studies. However, even though black cumin shares a similar name with cumin, it comes from a different plant and is a different substance. Nutrition There are almost no calories in ground cumin. If you add the spice to recipes in typical amounts, the spice will not add calories, carbohydrates, protein, or fat to your diet. If you use cumin seed, a single serving will add a few calories to your daily total. One tablespoon (about 6 grams) of cumin seed provides about 22 calories. According to USDA data, most of the calories come from carbohydrate (3 grams), primarily in the form of fiber. There is also a small amount of protein (1 gram) and fat (1.3 grams) in cumin seed. A tablespoon of cumin seeds will also provide some vitamins. You'll benefit from a boost in vitamin A (2% of your recommended daily intake), vitamin C (1%), riboflavin, niacin, and vitamin B6 (1% each). You'll also get 1.5 grams of choline. Minerals in cumin include calcium (56 mg), iron (4 mg), magnesium (22 mg), phosphorus (30 mg), potassium (107 mg), sodium (10 mg), and small amounts of zinc, copper, and manganese. Selection, Preparation, and Storage Ground cumin is easily found in most grocery stores. Cumin seeds, however, may be more difficult to find. The seeds (which closely resemble caraway seeds) may be found in specialty markets and gourmet shops. Store ground cumin or cumin seeds in a cool, dark, dry space such as a cupboard or cabinet that is away from the stove. Ground cumin should stay fresh for about six months. Cumin seeds stay fresh for about one year. Cumin is a common ingredient in many Mexican-style, Indian, and Middle Eastern dishes. Try any of the following recipes to enjoy the flavor of cumin. Some Recipes That Use Cumin Cumin-Lime Roasted Chickpeas RecipeCumin-Spiced Shredded Chicken and Vegetable SoupAnti-Inflammatory Chopped Quinoa Tabouli SaladKitcherie Recipe - An Easy Ayurvedic DishRecipe Vegan Peanutty African Chickpea StewMoroccan Spiced Chicken and Root Vegetable Stew Possible Side Effects Researchers who study cumin supplementation note that the spice is generally well tolerated and test subjects who consume the spice generally do not report adverse effects even when used long term. However, scientists in the 2018 study caution that chronic consumption of cumin can have some side effects including the increased risk of bleeding, respiratory complications, and dermatitis. They write, "pregnant and breastfeeding women, as well as patients with respiratory diseases or ulcer, must take caution when using it. Also, it interferes with some medications such as antibiotics, antiseizure, antidiabetic, and anti‐inflammatory agents, so it must be prescribed by a physician." Common Questions What does cumin taste like?Cumin has a warm, nutty flavor. The reddish-brown ground spice is also described as earthy and spicy.What is a suitable cumin substitute in recipes?Cumin is found in curry, so curry may be a good cumin substitute if you don't have any on hand. Also, some cooks use ground caraway seeds, ground up coriander, or even chili powder in recipes instead of cumin. Was this page helpful? Thanks for your feedback! Get nutrition tips and advice to make healthy eating easier. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Zare R, Heshmati F, Fallahzadeh H, Nadjarzadeh A. Effect of cumin powder on body composition and lipid profile in overweight and obese women. Complement Ther Clin Pract. 2014;20(4):297-301. doi:10.1016/j.ctcp.2014.10.001 Jafarnejad S, Tsang C, Taghizadeh M, Asemi Z, Keshavarz SA. A meta-analysis of cumin (Cuminum cyminim L.) consumption on metabolic and anthropometric indices in overweight and type 2 diabetics. Journal of Functional Foods. 2018;44:313-321. doi:10.1016/j.jff.2018.03.026. Hadi A, Mohammadi H, Hadi Z, Roshanravan N, Kafeshani M. Cumin (Cuminum cyminum L.) is a safe approach for management of lipid parameters: A systematic review and meta-analysis of randomized controlled trials. Phytother Res. 2018;32(11):2146-2154. doi:10.1002/ptr.6162 Forouzanfar F, Bazzaz BS, Hosseinzadeh H. Black cumin (Nigella sativa) and its constituent (thymoquinone): a review on antimicrobial effects. Iran J Basic Med Sci. 2014;17(12):929-38. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. 2019. Yimer EM, Tuem KB, Karim A, Ur-rehman N, Anwar F. Nigella sativa L. (Black Cumin): A Promising Natural Remedy for Wide Range of Illnesses. Evid Based Complement Alternat Med. 2019;2019:1528635. doi:10.1155/2019/1528635 Additional Reading Nigella Sativa. Memorial Sloan Kettering Cancer Center. About Herbs, Botanicals, and Other Products. August 29, 2014.