Spices add that zing in our food and make it supremely tasty by lending beautiful flavors to it. No matter what the cuisine is or whichever part of the world you are in, spices will surely touch your taste buds.
Some spices are widely used across cuisines and continents and then there are some that are found only in certain regions and locales. However, in today’s world you can get any spice of your choice no matter where you are!
But if you think that the role of spices is just limited to their part as a flavoring agent then you could not be further from the truth. Spices are a heap of goodness with properties that are beneficial for your health. Another myth about them that we would like to bust is that they are all pungent and have loads of heat. Some spices are indeed pungent and hot, but many are gentle, subtle and have no heat at all.
Main health benefits of spices that hold true for most of them are as follows:
> They promote digestion, reduce the risk of gastrointestinal diseases.
> Lower cholesterol in the body, thereby protecting heart and the entire Cardiovascular system.
> Most of the spices have anti-fungal, anti-bacterial and anti-microbial properties that ward off numerous infections.
> Spices are anti-inflammatory and Antiseptic in nature.
> They protect from cold, flu, fever and also relieves from sore throat.
In this write up we will take you to top 25 spices around the world that can add to your health with their unique flavor and nutrition value.
The benchmark quantity for the nutritional value of each spice is different to give a realistic overview depending on the ideal usage at one go.
1. Allspice
Flavor Profile: Allspice comes from Jamaica, Honduras and Guatemala. It is a pungent spice which reminds of a combination of black pepper, Cinnamon and Nutmeg.
Culinary uses: Allspice is used in pickles, making stews, sauces, as a flavoring agent in the desserts like cakes and pies. It is the key ingredient in Jamaican Jerk seasoning.
Nutrition Profile: For 1 tsp/ 6 grams
| Fats | 28% |
| Carbohydrates | 64% |
| Protein | 8% |
| Glycemic load | 1/100 |
| Fiber | 1.3 gms |
| Vitamin C | 4% |
| Calcium | 4% |
| Manganese | 9% |
Health benefits: It fights indigestion, relieves pain naturally, is an excellent antiseptic, reduces glucose level spikes amongst diabetics, is an anti-inflammatory agent and kills germs in food.
2. Anise Seeds
Flavor Profile: Anise originates from the Middle East, where it is extensively used in the local cuisine. However, today the largest producers of this spice is Spain and Mexico.
Anise seeds have an aroma and taste like licorice which is on the sweeter side.
Nutrition Profile: 1 tbsp/ 6 grams
| Fats | 39% |
| Carbohydrates | 43% |
| Protein | 18% |
| Glycemic load | 1/100 |
| Fibre | 0.9 gms |
| Calcium | 4% |
| Iron | 13% |
| Manganese | 7% |
Health benefits: It is a great remedy for indigestion, acts as an expectorant to ease out mucous and provides relief from menstrual cramps. Its oil is known to be effective for curing Psoriasis and lice.
In Traditional medicine anise seeds have been used extensively for curing the effects of scorpion bite.
3. Bay leaf
Flavor Profile: Bay leaf is a great flavoring agent if you want subtle hues and touches to your preparation. It is not pungent, strong or even very bright; but it binds the other flavors beautifully and is very savory in its taste. It gives a nice aroma to Pilaf, soups and even gravies.
Nutrition Profile: 1 Tbsp/ 2 grams
| Fats | 22% |
| Carbohydrates | 72% |
| Protein | 6% |
| Glycemic load | 0/100 |
| Fibre | 0.5 gms |
| Vitamin A | 2% |
| Iron | 4% |
| Manganese | 7% |
Health benefits: Bay leaf promotes digestion, helps in diabetes management, maintains Cardiovascular health, is a natural painkiller, alleviates bad breath and they have been found to be very effective in discouraging and treating kidney stones.
4. Black Pepper
Flavor Profile: Black pepper is perhaps one of the most widely used spice in the world. It is extensively grown in Asia and South America and used in almost all major cuisines. Black pepper has a strong smell when crushed, in fact it can send you in a bout of non-stop sneezing. It has a strong flavor coupled with a lot of heat.
Nutrition Profile: 1 tbsp/ 6 grams
| Fats | 11% |
| Carbohydrates | 81% |
| Protein | 8% |
| Glycemic load | 1/100 |
| Fibre | 1.7 gms |
| Vitamin k | 13% |
| Iron | 10% |
| Copper | 4% |
| Manganese | 18% |
Health benefits: Black pepper cleanses blood, alleviates allergies, kills harmful bacteria, relieves the discomfort of cough and cold, boosts metabolism, improves digestion and aid weight loss regime.
5. Capers
Flavor Profile: Capers are believed to have originated in the dry regions of Central Asia, but are today found in regions along Caspian sea, black sea and Atlantic ocean.
Capers has a very salty and pungent flavor and are a popular ingredient in pasta sauces, salad dressings, as a topping on pizzas and as a flavoring agent with other non-vegetarian dishes.
Nutrition Profile: 1 Tbsp/8 Grams
| Fats | 31% |
| Carbohydrates | 50% |
| Protein | 19% |
| Glycemic load | 0/100 |
| Fibre | 0.3 gms |
| Vitamin k | 3% |
| Sodium | 10% |
Health benefits: Capers protect from Cardiovascular diseases, promote bone growth, is an excellent antioxidant, aids development of Cartilage and nervous system, boost muscle function of the body and is an effective anti-coagulant.
6. Caraway
Flavor Profile: Caraway plant is a native of Asia, Europe and Northern Africa. Caraway seeds are known for their pungent, Anise-like flavor with a slightly pleasant sweet side.
Nutrition Profile: 1 Tbsp/6 grams
| Fats | 37% |
| Carbohydrates | 43% |
| Protein | 20% |
| Glycemic load | 0/100 |
| Fibre | 2.5 gms |
| Calcium | 4% |
| Iron | 6% |
| Magnesium | 4% |
| Phosphorus | 4% |
| Manganese | 4% |
Health benefits: Caraway Seeds alleviate bloating, cleanse gastrointestinal system, promote digestion, maintains electrolyte balance and protects your heart. Caraway oil is considered beneficial in relieving knee pain and other joint pains, it promotes milk production in lactating mothers.
7. Cardamom
Flavor Profile: Cardamom is native to India and is used widely in savory as well as sweet dishes. It is a highly fragrant exotic spice with a very rich and sweet side to its aroma.
Cardamom has a very fresh smell to it and none of the pungency and heat that most of the other spices.
Nutrition Profile: 1 tbsp (ground)/ 6 grams
| Fats | 18% |
| Carbohydrates | 70% |
| Protein | 12% |
| Glycemic load | 1/100 |
| Fibre | 1.6 gms |
| Iron | 4% |
| Manganese | 80% |
Health benefits: Cardamom promotes healthy digestion, is an effective diuretic, is a natural anti-depressant, is a strong anti-oxidant with anti-cancer properties, is an anti-inflammatory agent, lowers down high blood pressure, relieves from anxiety, strengthens body against cold and flu and boosts oral health.
8. Carom Seeds (Ajwain)
Flavor Profile: Carom seeds have a slightly edgy pungency, but no heat. It is believed to have originated in Asia and Persian region.
Nutrition Profile: 1 tbsp/ 6 grams
| Fats | 36% |
| Carbohydrates | 49% |
| Protein | 15% |
| Glycemic load | 0/100 |
| Fibre | 2.3 gms |
| Calcium | 7% |
| Iron | 6% |
| Magnesium | 6% |
| Manganese | 19% |
Health benefits: Carom seeds relieve from flatulence, diarrhea, promotes digestion and are known to relieve colic in infants. They are anti-fungal, anti-bacterial and fight infections effectively. They are excellent for kidney health, relief from cold and breathing problems, helps in alleviating pimples, acne and related swelling.
9. Cayenne Pepper
Flavor Profile: Cayenne peppers are characteristically hot red peppers that grow along the Cayenne river in French Guiana. They have a very dry, hot and super pungent flavor which is best used in amalgamation with other spices.
Nutrition Profile: 1 Tbsp/ 5 grams
| Fats | 45% |
| Carbohydrates | 42% |
| Protein | 13% |
| Glycemic load | 0/100 |
| Fibre | 1.4 gms |
| Vitamin A | 44% |
| Vitamin C | 7% |
| Vitamin E | 8% |
| Vitamin K | 5% |
| Vitamin B6 | 6% |
Health benefits: Cayenne pepper has anti-oxidant properties that strengthen the immune system, calms irritated stomach, prevents migraine, helps in alleviating dry mouth syndrome, is great for detoxification, is an anti-bacterial compound, aids weight loss and boosts dental health.
10. Chili Pepper
Flavor Profile: Chili peppers have numerous varieties and hottest of them come from India and Pakistan. Depending on the species they range from bitter sour to super hot with a heady penetrating aroma which is like pepper. They also have the privilege of being used widely across the continents and cuisines.
Nutrition Profile: 1 Pepper/ 73 grams
| Fats | 4% |
| Carbohydrates | 86% |
| Protein | 10% |
| Glycemic load | 1/100 |
| Fibre | 0.9 gms |
| Vitamin A | 174% |
| Vitamin C | 83% |
| Vitamin K | 8% |
| Vitamin B6 | 6% |
| Sodium | 36% |
| Copper | 4% |
| Manganese | 5% |
Health benefits: Chili peppers are known for relieving pain amongst Arthritis patients, is good for your heart health, fights congestion during cold and flu, are anti-bacterial in nature, lower the risk of developing diabetes and in moderation they prevent ulcers and related infections.
11. Cinnamon
Flavor Profile: Cinnamon is world’s most favorite spice which is used in most of the cuisines and savory as well as dessert preparations. It has a strong woody, sweet flavor which gives out it’s best when used sparingly. In middle East and India, this spice is added to Tea to add that twist of taste.
Nutrition Profile: 1 tbsp/ 8 grams
| Fats | 4% |
| Carbohydrates | 93% |
| Protein | 3% |
| Glycemic load | 1/100 |
| Fibre | 4.1 gms |
| Calcium | 8% |
| Iron | 4% |
| Manganese | 68% |
Health benefits: Cinnamon alleviates sore throat, it is loaded with antioxidants, supports bone growth and its density, boosts blood production, is good for diabetes management, delays degenerative diseases like Alzheimer’s, promotes digestion, aids weight loss and clean the blood.
12. Cloves
Flavor Profile: Cloves have a strong woody, sweet flavor with heat trail. They are the unopened flower buds of the clove plant which are dried to be used as a spice. The oil in cloves lends the flavor to this spice.
Nutrition Profile: 1 Tbsp/ 6 Grams
| Fats | 52% |
| Carbohydrates | 45% |
| Protein | 3% |
| Glycemic load | 1/100 |
| Fibre | 2.2 gms |
| Vitamin C | 9% |
| Vitamin K | 12% |
| Calcium | 4% |
| Manganese | 98% |
Health benefits: Cloves are effective for warding off sore throat and irritation during cough and cold, it alleviates nausea, relieves from toothache, relieves from flatulence and bloating and calms anxiety and nerves.
13. Coriander Seeds
Flavor Profile: Coriander seeds have a very nutty and earthy flavor with fresh undertones. It is very subtle and gentle. It is believed to have originated in North Africa and is a popular spice for gravies and curries.
Nutrition Profile: 1 Tbsp/ 5 grams
| Fats | 50% |
| Carbohydrates | 36% |
| Protein | 14% |
| Glycemic load | 0/100 |
| Fibre | 2.1 gms |
| Calcium | 4% |
| Iron | 5% |
| Magnesium | 4% |
| Manganese | 5% |
Health benefits: Coriander seeds promote digestion, are a strong anti-oxidant, good for skin, prevent anemia, have anti-bacterial properties, help in diabetes management, support good eye health, alleviate menstrual irregularities and eradicate itchiness on the skin.
14. Cumin
Flavor Profile: Cumin does not have any heat, but has a warm, nutty and versatile flavor which can brighten up any mint drink, salad, gravies, rice and curries. It is the most consumed spice after Chilli and pepper. It originated in Asian and Eastern Mediterranean regions, but is now grown in Latin American countries as well.
Nutrition Profile: 1 tbsp/ 6 gram
| Fats | 50% |
| Carbohydrates | 34% |
| Protein | 16% |
| Glycemic load | 1/100 |
| Fibre | 0.6 gms |
| Calcium | 6% |
| Iron | 22% |
| Magnesium | 5% |
| Manganese | 10% |
Health Benefits: Cumin is helpful in alleviating numerous skin disorders including boils, pimples and eczema, has anti-aging properties, soothes burning sensation, cures sunburns, promotes healthy hair, fights asthma, aids blood production, strengthens immunity and regulates regular menstrual cycle.
15. Fennel Seeds
Flavor Profile: Fennel has a very fresh and sweet flavor suited for both savory as well as dessert preparations. It is a favorite ingredient in Middle Eastern and Italian cuisine.
The leaves and bulbs of this plant make for green vegetables and seeds as a spice.
Nutrition Profile: 1 tbsp/ 6 grams
| Fats | 36% |
| Carbohydrates | 49% |
| Protein | 15% |
| Glycemic load | 0/100 |
| Fibre | 2.3 gms |
| Calcium | 7% |
| Iron | 6% |
| Manganese | 10% |
Health benefits: It is an effective antioxidant with high dietary fibers. Fennel seeds are anti-cancer, boost red blood cell production, absorb cholesterol, aids growth, regulated heart function and blood pressure.
16. Fenugreek Seeds
Flavor Profile: Fenugreek seeds have a dry and bland taste but it releases a wonderful aroma when roasted or added to heated oil.
It is one of the important tempering ingredients in Indian cooking and India also happens to be its largest producer. However, it is believed to have been originated in Western Asia.
Nutrition Profile: 1 tbsp/ 11 grams
| Fats | 17% |
| Carbohydrates | 58% |
| Protein | 25% |
| Glycemic load | 2/100 |
| Fibre | 2.7 gms |
| Iron | 20% |
| Copper | 6% |
| Manganese | 7% |
Health benefits: Fenugreek seeds reduce cholesterol levels in the blood, are excellent for digestion, relief from flatulence, alleviate dandruff on application, reduce the risk of developing Cardiovascular diseases, known to induce and ease labor pains and provide relief from menstrual cramping.
17. Horseradish
Flavor Profile: Horseradish is known for its extremely pungent and hot flavor. Vinegar is usually added to neutralize it and also making it a little easy on the tongue.
It is generally used as an additive to dips and spreads to add a little kick in them. Since the times of Ancient Egypt, it has been much valued for its medicinal properties.
Nutrition Profile: 1 tbsp/ 15 grams (Prepared)
| Fats | 12% |
| Carbohydrates | 81% |
| Protein | 7% |
| Glycemic load | 0/100 |
| Fibre | 0.5 gms |
| Cholesterol | 0% |
| Water | 12.8 grams |
Health benefits: Horseradish is known to soothe an irritated stomach, relieves from sinusitis, effectively fights Urinary tract infections
It is also good for dental health, gives a uniform tone to your skin by reducing spots and blemishes, fights dandruff and is considered an anti-cancer compound.
18. Jalapeno Peppers
Flavor Profile: Jalapenos comes from the family of capsicum and has its origins in Mexico.
Jalapenos have the crisp aroma and flavor is very similar to Capsicums but its seeds pack quite a bit of heat. Depending on the variety a Jalapeno may be very hot and pungent to mild and subtle.
They are most commonly pickled which gives them a sour edge, but the peppers themselves are not sour.
Nutrition Profile: 1 cup/ 90 grams
| Fats | 17% |
| Carbohydrates | 72% |
| Protein | 11% |
| Glycemic load | 2/100 |
| Fibre | 2.5 gms |
| Vitamin A | 14% |
| Vitamin C | 66% |
| Vitamin K | 11% |
| Vitamin B1 | 9% |
| Vitamin B6 | 23% |
| Folate | 11% |
| Iron | 4% |
| Magnesium | 4% |
| Potassium | 6% |
| Copper | 6% |
| Manganese | 11% |
Health benefits: Jalapenos are known to alleviate the effects of seasonal allergies, reduce the risk of Cardiovascular diseases, strengthen the immune system, fight free radicals effectively, is known to promote weight loss, decrease inflammation, boosts the blood clotting function and aids blood production.
19. Mace Spice
Flavor Profile: Mace is actually the net like outer covering of nutmeg which itself is the seed of the Nutmeg tree. It is a native of Indonesia and is widely used in South East Asia as a flavoring agent. Mace has a sweet sour taste with mild heat and is ideal for savory dishes.
Nutrition Profile: 1 Tbsp/ 5 grams
| Fats | 57% |
| Carbohydrates | 38% |
| Protein | 5% |
| Glycemic load | 1/100 |
| Fibre | 1.1 gms |
| Iron | 4% |
| Copper | 6% |
| Manganese | 4% |
Health benefits: Mace is known for its anti-oxidant properties, is an anti-fungal, anti-microbial agent, has therapeutic character, is an effective anti-depressant, promotes digestion, boosts red blood cell production, is excellent for eye health and provides relief from toothache and mouth odor.
20. Mustard / Sesame Seeds
Flavor Profile: Mustard seeds when chewed on taste quite bland, but grounded mustard seeds give out a pungent, sour taste which has a lot of heat.
Mustard is usually used as a dip and with sauces because consuming it on its own is rather difficult. It is believed that the Romans used mustard seeds for culinary process for the first time.
Nutrition Profile: 1 Tbsp/ 11 grams
| Fats | 51% |
| Carbohydrates | 31% |
| Protein | 18% |
| Glycemic load | 1/100 |
| Fibre | 1.6 gms |
| Vitamin B1 | 4% |
| Vitamin B3 | 4% |
| Calcium | 6% |
| Iron | 6% |
| Magnesium | 8% |
| Phosphorus | 9% |
| Manganese | 10% |
Health benefits: Mustard seeds protect from gastrointestinal disorders, lowers bad cholesterol in the body, stimulates hair growth, relieves from Arthritis pain, slows down the process of aging, is anti-fungal in nature and fastens the healing process.
21. Nutmeg
Flavor Profile: Nutmeg is the seed of its tree and is highly pungent and sweet at the same time. It is usually grated into a fine dust for use. It is a very popular spice in Middle East and the traders from this region brought it to Europe. It is a versatile spice which can be used in savory as well as sweet dishes just like Cinnamon.
Nutrition Profile: 1 tbsp/ 7 grams
| Fats | 58% |
| Carbohydrates | 38% |
| Protein | 4% |
| Glycemic load | 1/100 |
| Fibre | 1.5 gms |
| Copper | 4% |
| Manganese | 10% |
Health benefits: Nutmeg arrests the pace of degenerative diseases, induces better sleep, protects teeth from bacterial attack, boosts blood circulation, keep your kidneys healthy, maintains electrolyte balance in the body and its oil relieves from joint pains.
22. Saffron
Flavor Profile: Saffron is the costliest spice in the world and is derived from the flower of Saffron Crocus. Saffron is the stigmas of the flower which is dried and is used as a coloring and flavoring agent.
It is believed to be native of Greece and Asia. Iran is the largest producer of this precious spice. It has a dry hay like aroma with a slightly bitter but luxurious flavor.
Nutrition Profile: 1 tbsp/ 2 grams
| Fats | 16% |
| Carbohydrates | 75% |
| Protein | 9% |
| Glycemic load | 1/100 |
| Fibre | 0.1 gms |
| Manganese | 28% |
Health benefits: Saffron is an antioxidant which fights free radicals and result in an overall healthy body, has an aroma which calms anxiety and nerves, aids digestion, protects from heart diseases and supports optimum bone health.
23. Tamarind
Flavor Profile: Tamarind has an extremely sour flavor with slightly sweet fruity trail. Tamarind is indigenous to tropical Africa and is extensively used in cuisines around the world.
India is the largest producer of tamarind and it actually belongs to the category of fruit. But because of its super sour taste, it is used as an additive and flavoring agent.
Nutrition Profile: 1 Cup/ 251 grams
| Fats | 97% |
| Carbohydrates | 2% |
| Protein | 1% |
| Glycemic load | 9/100 |
| Fibre | 1.3 grams |
| Vitamin C | 30% |
| Iron | 10% |
Health benefits: Due to high levels of vitamin C, Tamarind have very strong antioxidant.
It protects the body from free radical damage and is anti-cancer in nature. It is a natural bleach, a great exfoliating agent, fights cellulite, has anti-aging properties, prevents hair loss and is an excellent antiseptic compound.
24. Vanilla Beans
Flavor Profile: Vanilla is the most loved flavor in the world and no baking is complete without adding 
this flavor.
Vanilla has a sweet flavor with woodsy and smoky nuances. It originated in Mexico and is grown in Madagascar, Indonesia, Papua New Guinea and Uganda today.
Nutrition Profile: 100 grams
| Fats | 0% |
| Carbohydrates | 17% |
| Alcohol | 83% |
| Glycemic load | 3/100 |
| Fibre | 0 grams |
| Vitamin B2 | 6% |
| Copper | 4% |
| Manganese | 11% |
Health benefits: Vanilla’s aroma is known to have an instant soothing effect on anxiety which also helps in inducing quality sleep. It is good for the skin, has anti-aging benefits, lends a healthy and dense mane. Vanilla aids weight loss, alleviates nausea and helps in treating sore throat.
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