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Caraway is the small, curved, ridged spice from Carum carvi, a plant in the carrot family, and it is the warm, faintly anise-like flavor you taste in many rye breads. USDA’s food database has an entry for caraway seed, so this guide gives USDA values with FDC IDs and percent Daily Values. It covers what caraway is, caraway seed nutrition, caraway vs cumin, how to cook with caraway seeds, what NCCIH says about peppermint oil and caraway oil products, and what a 2020 study says about caraway allergy.
Peptide Labs does not sell caraway or any caraway products. This article is general nutrition information, not medical advice.
Key Takeaways
- Caraway seeds are technically tiny fruits; EFSA notes they are often misleadingly called seeds.
- A 2019 review credits d-carvone for caraway's typical aroma.
- In USDA SR Legacy data, a teaspoon of caraway seed (2.1 g) has 7 calories and 3% of the Daily Value for fiber.
- FDA lists caraway on its spice list generally recognized as safe (21 CFR 182.10).
- NCCIH says a few studies suggest specific peppermint oil plus caraway oil products may help with indigestion; that is about concentrated oils, not seeds in bread.
- A 2020 study found new caraway allergens and notes that spice allergies are relatively rare.
What is caraway?
In the kitchen, caraway means the dried, crescent-shaped seeds of Carum carvi, a member of the carrot family along with parsley, dill, coriander and fennel. Strictly speaking they are not seeds. A 2024 EFSA scientific opinion explains that, as in most other members of the Apiaceae, the plant’s flowers give rise to small fruits, only a few millimeters long, that are often misleadingly referred to as seeds. EFSA adds that some caraway varieties flower in their first year and others, the biennial types, in their second year.
The flavor is warm, sweet and slightly peppery, with a hint of anise. A 2019 review in Natural Products and Bioprospecting explains that carvone and limonene are the two major components of caraway oil and that d-carvone is responsible for the typical caraway odor. The same review notes that caraway is used to flavor rye bread, which is the pairing most people know; our rye bread guide and our rye grain guide cover the bread and the grain.
Caraway seed nutrition (USDA)
USDA SR Legacy lists caraway as “Spices, caraway seed” (FDC 170918). The table shows its values for the USDA teaspoon (2.1 g) and tablespoon (6.7 g) portions, calculated from the per-100 g data. Percent Daily Values (%DV) use FDA reference amounts.
| Caraway seed, USDA SR Legacy (FDC 170918) | 1 tsp (2.1 g) | 1 tbsp (6.7 g) |
|---|---|---|
| Calories | 7 | 22 |
| Protein | 0.4 g (1%) | 1.3 g (3%) |
| Fat | 0.3 g (0%) | 1.0 g (1%) |
| Carbohydrate | 1.0 g (0%) | 3.3 g (1%) |
| Fiber | 0.8 g (3%) | 2.5 g (9%) |
| Calcium | 14 mg (1%) | 46 mg (4%) |
| Iron | 0.3 mg (2%) | 1.1 mg (6%) |
| Magnesium | 5 mg (1%) | 17 mg (4%) |
| Potassium | 28 mg (1%) | 91 mg (2%) |
| Copper | 0.02 mg (2%) | 0.06 mg (7%) |
| Sodium | 0.4 mg (0%) | 1 mg (0%) |
In USDA data, a teaspoon of caraway seed supplies few calories and small shares of the Daily Value for fiber and minerals. Recipes usually call for caraway by the pinch or the teaspoon for a whole loaf or pot, so its role is flavor. Plain caraway seed contains almost no sodium in USDA data; seasoning blends and caraway rye breads can be a different story, so check the Nutrition Facts label. USDA SR Legacy even has an entry for caraway cheese (FDC 173413).
Caraway vs cumin
Caraway and cumin look alike, which is why they get mixed up. They are different plants. A 2011 review in Pharmacognosy Reviews describes cumin (Cuminum cyminum) and caraway (Carum carvi) as two separate species that have both remained popular as culinary spices, and FDA’s spice regulation (21 CFR 182.10) lists them as separate entries. The same FDA list also has an entry called black caraway, which is a third plant again, the one sold as nigella or kalonji.
| Feature | Caraway | Cumin | Fennel seed |
|---|---|---|---|
| Plant | Carum carvi | Cuminum cyminum | Foeniculum vulgare |
| Look | Dark brown, curved, ridged | Paler brown, straighter, ridged | Pale green to tan, plump |
| Flavor | Warm, sweet, faintly anise-like | Earthy, savory, slightly bitter | Sweet, clearly anise-like |
| Typical uses | Rye breads, cabbage, pork, potatoes, cheese | Curries, chili, tacos, lentils | Sausages, fish, Italian and Indian dishes |
Swapping one for the other changes a dish: cumin brings an earthy, savory note, while caraway tastes sweeter and closer to anise. If a recipe calls for caraway and you only have fennel seed, the result will be milder and sweeter but still in the same direction. Our fennel guide covers that plant.
How to use caraway seeds
Caraway works whole, lightly crushed or ground. A quick toast in a dry pan brings out its aroma. Some classic uses:
- Breads: knead whole seeds into rye, pumpernickel-style or soda breads, or scatter them on top before baking.
- Cabbage dishes: caraway is a traditional partner for sauerkraut, braised red or green cabbage and coleslaw.
- Pork and goulash: rub crushed seeds on a pork roast, or add them to goulash and stews with paprika.
- Potatoes and roots: toss roasted potatoes, carrots or parsnips with a pinch of caraway and a little salt.
- Cheese and spreads: stir crushed seeds into soft cheese spreads or sprinkle them over baked cheese dishes.
- Pair with: garlic, onion, mustard, apples and woody herbs such as rosemary, or with juniper berries in sauerkraut and game dishes.
Is caraway healthy? What NCCIH says
As a seasoning, caraway adds flavor with very few calories, as the USDA table shows. Claims beyond that need a careful look. NCCIH, the federal agency that reviews herbs and supplements, has no fact sheet on caraway in its Herbs at a Glance series.
Caraway does appear in NCCIH’s peppermint oil fact sheet, last updated in May 2025. NCCIH says a few studies have indicated that specific products containing peppermint oil plus caraway oil may help with indigestion, and that there isn’t any evidence that peppermint oil alone helps. Those are concentrated oil products, not caraway seeds in bread, and NCCIH’s peppermint oil statement says nothing about seeds used in cooking. Our peppermint guide covers the peppermint side of that research. If you are thinking about a peppermint and caraway oil supplement, talk to a healthcare provider first.
On the regulatory side, FDA lists caraway (Carum carvi) among the spices and natural seasonings generally recognized as safe for their intended use (21 CFR 182.10), and caraway also appears in the companion regulation for essential oils and natural extractives (21 CFR 182.20). That status concerns caraway as a food ingredient; it is not a statement about health benefits.
Caraway allergy and the carrot family
A 2020 study in the Central European Journal of Immunology notes that allergies caused by herbs and spices are relatively rare. The 2020 study also explains that people allergic to birch and mugwort pollen, and people allergic to celery, often react to spices from the carrot family, a pattern described as mugwort-celery-spice syndrome, and it identified several new caraway allergens.
- Not a major allergen: caraway is not one of the nine major food allergens that FDA requires US labels to declare, so it may appear only as “spices” on an ingredient list.
- Ask first: if you have a celery allergy or a birch or mugwort pollen allergy and react to spices, ask your allergist about caraway, given the 2020 study.
- Blends and breads: rye breads and spice blends often contain caraway; ask the bakery or read the ingredient list if you have food allergies.
Buying and storing caraway seeds
- Whole is more flexible: whole seeds keep their aroma longer than ground caraway; crush them just before using.
- Look and smell: choose seeds that are dark, intact and clearly aromatic when rubbed between your fingers.
- Storage: keep them in an airtight jar away from light, heat and steam, and follow the package date.
- Label check: make sure the label says caraway or Carum carvi, not cumin or black caraway.
Frequently Asked Questions
What is caraway?
Caraway is a spice made from the small, curved fruits of Carum carvi, a carrot-family plant. They are usually called caraway seeds.
What does caraway taste like?
Warm, sweet and slightly peppery with a hint of anise. A 2019 review credits d-carvone for its typical aroma.
Is caraway the same as cumin?
No. They look similar, but FDA’s spice list and a 2011 review list them as separate plants with different flavors.
How many calories are in caraway seeds?
USDA SR Legacy lists 7 calories in a teaspoon (2.1 g) and 22 calories in a tablespoon (6.7 g).
What does NCCIH say about caraway?
NCCIH’s peppermint oil fact sheet says a few studies suggest specific peppermint oil plus caraway oil products may help with indigestion. NCCIH has no caraway fact sheet, and that finding concerns concentrated oil products, not seeds in food.
How do you use caraway seeds?
Toast them lightly, then add them to breads, sauerkraut, cabbage, pork, potatoes or cheese spreads.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Juniper Berries: What They Are, Which Are Edible and How to Use Them, Fennel Seeds: Benefits, Fennel Tea, Bloating Evidence and Safety, Rye: Grain and Flour Nutrition, Gluten and Ergot Facts.