Cumin

No E-numberSpices & herbsOrigin: Plant

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Every diet

VeganYes

It is a dried seed.

Gluten-freeYes

HalalYes

KosherYes

KetoYes

No carbohydrate.

Low-FODMAPYes

The short answer

Cumin is a dried seed and about as harmless as an ingredient gets. It is vegan, gluten-free and keto, and it is one of the few spices whose flavor gets stronger, not weaker, when it is toasted before it is ground.

94/100

Generally safe

Fine for most people at normal amounts.

E-numberNone

Comes fromPlant

What it doesSpices & herbs

Glycemic index—

Daily limitNot set

Also calledCumin, Ground cumin

Rules by country

🇺🇸 US FDANot evaluated as an additive

🇪🇺 European UnionNot evaluated as an additive

🇨🇦 Health CanadaNot evaluated as an additive

CaliforniaNo extra rules

Cumin is a food ingredient with no E-number, and no regulator has assessed it as an additive. It is governed by the general rules for spices and condiments, including the requirement to list it on the ingredient list and the hygiene controls for the mold, yeasts and bacteria that dried seeds can carry.

Daily limit: Experts haven’t set a number because normal food amounts are far below any level of concern.

What is it?

Cumin seed is small, ridged and brown, with a warm, slightly sweet scent that becomes stronger when it is ground. Most of the aroma lives in volatile oils, mainly cuminaldehyde, and heat does two things at once: it makes those oils easier to release and, with a minute or two in a dry pan, it builds the deeper roasted note that ground cumin has and raw seed does not.

Where it comes from: The dried seed of Cuminum cyminum, a small umbellifer plant whose relatives are caraway, fennel and parsley. It is native to the Middle East and South Asia and is grown widely now, and whole seeds hold their aroma far longer than the ground powder.

Why it’s in food

Ground into curry powder
Taco and chili seasoning
Rice and lentil dishes
Roasts and kebabs
Pickles and chutneys

Often found in

Curry powderTaco seasoningChili con carneRice dishesPickles and chutneysRoasted vegetablesFalafel

Also listed as: Cumin, Ground cumin, Cumin powder, Cumin seed, Cumin seeds

Health & gut impact

An unusually iron-rich spiceBenefit

Cumin carries more iron than most other spices, at roughly 66 milligrams per 100 grams of seed, which is many times what a dried herb usually holds. A teaspoon of the ground powder is about 2 grams, so it brings around 1.4 milligrams with it.

USDA FoodData Central, cumin seed

Iron from plant foodsBenefit

Cumin is often recommended alongside lentils, beans and other plant sources of iron, on the reasoning that it helps the body take up iron that is not as readily absorbed. The evidence for a meaningful effect in people is thin, but adding it to the dish costs nothing.

EFSA, dietary reference values for iron

Mycotoxins in stored spicesUnder study

Dried spices can carry mycotoxins such as ochratoxin A, which molds produce while the crop dries, and the level depends on how the seed was dried and how the spice is stored afterwards. Buying from a supplier that tests batches and keeping the jar sealed and cool is the sensible precaution.

WHO, mycotoxins in food

What can I use instead?

Turmeric

Ratio: Use about half the amount

Best for: The golden color and warmth of a curry powder

Cinnamon

Ratio: Use a small pinch

Best for: The sweet side of cumin in a rice dish

Caraway seed

Ratio: Use the same amount

Best for: A close, slightly sweeter cousin in rye bread and cabbage

More spices & herbs:

BasilBasil is a dried herb leaf: vegan, gluten-free, keto, and one of the safest ingredients in the cupboard. Drying concentrates estragole, a compound EFSA has assessed closely, so a daily spoonful is not the same as a sprig in a sauce.Generally safe Bay leafBay leaf is a dried herb that is safe at cooking amounts and fits every diet, including gluten-free and keto. The one thing to know is that the leaf itself is not edible, so pull the whole leaf out before serving the dish.Generally safe Black pepperBlack pepper is a dried fruit and a genuinely powerful ingredient, because piperine blocks several of the enzymes that metabolize drugs. It is safe in ordinary amounts, and the interaction with medication is the thing worth knowing about.Generally safe CardamomCardamom is a seed pod used as a spice, and at cooking amounts it suits everyone, including gluten-free and keto eaters. Buy green cardamom for baking and chai, and black cardamom for the smoky note of South Asian curries.Generally safe

Common questions

Should I toast cumin before grinding it?

Yes, and it makes a real difference. Thirty seconds to a minute in a dry pan before grinding releases the volatile oils and gives the deeper roasted flavor that a jar of pre-ground cumin rarely has.

Is cumin the same as caraway?

No. They are different plants with a similar anise-like smell, and caraway is the one used in rye bread, sauerkraut and alpine cheeses. Cumin is warmer and more resinous, and it is the one that belongs in a curry.

Is cumin spicy?

Not hot. It has a warm, earthy pungency rather than any heat, so it is easy to use generously, but too much of it will overpower a dish rather than make it spicy.

Does ground cumin go stale?

Yes, and quickly. The aroma starts leaving the jar as soon as the seed is ground, which is why a bottle that has been open a year tastes dusty. Whole seed keeps much longer, especially in the freezer.

Is Cumin safe?

Generally safe (94/100). Cumin is a food ingredient with no E-number, and no regulator has assessed it as an additive. It is governed by the general rules for spices and condiments, including the requirement to list it on the ingredient list and the hygiene controls for the mold, yeasts and bacteria that dried seeds can carry.

Is Cumin vegan?

Yes. It is a dried seed.

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Scientific sources & regulatory citations

USDA FoodData Central, cumin seed
EFSA, dietary reference values for iron
WHO, mycotoxins in food