The Vitamins and Minerals in Your Spice Rack
Did you know that the spices you add to your food not only give a nice flavor boost, they also add nutrition? It was a surprise to me too. Here’s a cool list! The spices listed first, and shown in red, indicate there are large amounts of that nutrient in that particular spice. Interestingly, Black pepper, Cayenne, Ginger, and Turmeric are high on almost every list!
Vitamin A
- Black pepper, Cayenne, Chili, Cloves, Ginger, Mustard seed, Turmeric
- Allspice, Anise, Basil, Caraway Seed, Chervil, Chives, Cumin, Curry, Dill, Fennel, Fenugreek, Marjoram, Nutmeg, Oregano, Paprika, Parsley, Peppermint, Rosemary, Sage, Savory, Saffron, Tarragon, Thyme
B1 – Thiamine
- Mustard seed
B2 – Riboflavin
- Chili
- Paprika
B3 – Niacin
- Black pepper, Cayenne, Cinnamon, Chili, Ginger, Mustard seed, Turmeric
- Allspice, Anise, Caraway Seed, Chervil, Coriander, Cumin, Curry, Dill, Fennel, Fenugreek, Garlic, Marjoram, Nutmeg, Oregano, Paprika, Parsley, Peppermint, Sage, Savory
B5 – Pantothenic Acid
- Anise, Paprika
B6 – Pyridoxine
- Cayenne, Chili, Turmeric
- Curry, Dill, Fenugreek, Garlic, Paprika, Rosemary, Sage, Savory
B9 – Folic acid
- Black pepper, Cayenne, Cinnamon, Chili, Ginger, Mustard seed, Turmeric
- Allspice, Anise, Basil, Caraway Seed, Chervil, Chives, Cumin, Curry, Fenugreek, Garlic, Marjoram, Nutmeg, Oregano, Paprika, Parsley, Peppermint, Rosemary, Saffron, Sage, Tarragon, Thyme
Betaine
- Black pepper, Cinnamon, Chili, Ginger, Mustard seed, Turmeric
- Basil, Curry, Garlic, Oregano, Paprika
Vitamin C
- Black pepper, Cayenne, Cinnamon, Chili, Cloves, Ginger, Mustard seed, Turmeric
- Allspice, Anise, Basil, Caraway Seed, Chervil, Chives, Coriander, Curry, Cumin, Dill, Fennel, Fenugreek, Garlic, Marjoram, Nutmeg, Oregano, Paprika, Parsley, Peppermint, Rosemary, Saffron, Sage, Savory, Tarragon, Thyme
Calcium
- Black pepper, Cayenne, Cinnamon, Chili, Cloves, Ginger, Mustard seed, Turmeric
- Allspice, Anise, Basil, Cardamom, Chervil, Chives, Coriander, Cumin, Curry, Dill, Fennel, Garlic, Marjoram, Nutmeg, Oregano, Paprika, Parsley, Peppermint, Rosemary, Saffron, Sage, Salt, Savory, Tarragon, Thyme
Choline
- Black pepper, Cayenne, Cinnamon, Chili, Ginger, Mustard seed, Turmeric
- Basil, Caraway Seed, Chives, Cumin, Curry, Garlic, Marjoram, Nutmeg, Oregano, Paprika, Parsley, Sage, Thyme,
Copper
- Black pepper, Ginger
- Anise, Cardamom, Cumin, Curry, Fennel, Fenugreek, Nutmeg, Salt
Vitamin E
- Cayenne, Cinnamon, Chili, Ginger, Mustard seed, Turmeric
- Caraway Seed, Cumin, Curry, Garlic, Oregano, Paprika, Parsley, Sage, Thyme
Dietary Fiber
- Black pepper, Cayenne, Chili, Turmeric
- Allspice, Anise, Basil, Caraway Seed, Chervil, Chives, Coriander, Cumin, Curry, Dill, Fennel, Fenugreek, Garlic, Marjoram, Nutmeg, Oregano, Paprika, Parsley, Peppermint, Rosemary, Saffron, Sage, Savory, Tarragon, Thyme
Fluoride
- Black pepper
- Salt
Iron
- Black pepper, Cayenne, Cinnamon, Chili, Ginger, Mustard seed, Turmeric
- Allspice, Anise, Basil, Cardamom, Chervil, Coriander, Cumin, Curry, Dill, Fennel, Fenugreek, Garlic, Marjoram, Nutmeg, Oregano, Peppermint, Paprika, Parsley, Rosemary, Saffron, Sage, Salt, Savory, Tarragon, Thyme
Vitamin K
- Black pepper, Cayenne, Cinnamon, Chili, Mustard seed, Turmeric
- Basil, Chives, Cumin, Curry, Marjoram, Oregano, Paprika, Parsley, Sage, Thyme
Magnesium
- Black pepper, Cayenne, Cinnamon, Chili, Cloves, Ginger, Mustard seed, Turmeric
- Allspice, Anise, Basil, Caraway Seeds, Chervil, Chives, Coriander, Cumin, Curry, Dill, Fennel, Fenugreek, Garlic, Marjoram, Nutmeg, Oregano, Paprika, Parsley, Peppermint, Rosemary, Saffron, Sage, Salt, Savory, Tarragon, Thyme
Manganese
- Black pepper, Cayenne, Cinnamon, Chili, Ginger, Mustard seed, Turmeric
- Allspice, Anise, Caraway Seed, Coriander, Cumin, Curry, Dill, Fennel, Fenugreek, Marjoram, Nutmeg, Paprika, Parsley, Rosemary, Saffron, Sage, Salt, Savory, Thyme
Omega 3 – Fatty Acids
- Black pepper, Cayenne, Chili, Cinnamon, Ginger, Mustard seed, Turmeric
- Allspice, Basil, Caraway Seed, Chives, Cumin, Curry, Garlic, Marjoram, Oregano, Paprika, Peppermint, Rosemary, Saffron, Sage, Tarragon, Thyme
Omega 6 – Fatty Acids
- Black pepper, Cayenne, Chili, Cinnamon, Ginger, Turmeric
- Allspice, Anise, Basil, Caraway Seed, Chervil, Chives, Coriander, Cumin, Curry, Fennel, Garlic, Marjoram, Nutmeg, Oregano, Paprika, Parsley, Peppermint, Rosemary, Saffron, Sage, Tarragon, Thyme
Phosphorus
- Black pepper, Cayenne, Chili, Cinnamon, Ginger, Mustard seed, Turmeric
- Allspice, Anise, Basil, Caraway Seed, Chervil, Chives, Coriander, Cumin, Curry, Dill, Fennel, Fenugreek, Garlic, Marjoram, Nutmeg, Oregano, Paprika, Parsley, Peppermint, Rosemary, Saffron, Sage, Savory, Tarragon, Thyme
Phytosterols
- Black pepper, Cayenne, Chili, Cinnamon, Ginger, Mustard seed, Turmeric
- Allspice, Basil, Caraway Seed, Chives, Coriander, Cumin, Curry, Fennel, Fenugreek, Garlic, Marjoram, Nutmeg, Oregano, Paprika, Peppermint, Rosemary, Sage, Savory, Tarragon, Thyme
Potassium
- Black pepper, Cayenne, Cinnamon, Chili, Cloves, Ginger, Turmeric
- Allspice, Anise, Basil, Caraway Seed, Chervil, Chives, Coriander, Cumin, Curry, Dill, Fennel, Fenugreek, Garlic, Marjoram, Nutmeg, Oregano, Paprika, Parsley, Peppermint, Rosemary, Saffron, Sage, Savory, Tarragon, Thyme
Protein
- Black pepper, Cayenne, Chili, Ginger, Mustard seed, Turmeric
- Allspice, Anise, Basil, Caraway Seed, Chervil, Chives, Coriander, Cumin, Curry, Dill, Fennel, Fenugreek, Garlic, Marjoram, Nutmeg, Oregano, Paprika, Parsley, Peppermint, Rosemary, Saffron, Sage, Savory, Tarragon, Thyme
Selenium
- Black pepper, Cayenne, Chili, Cinnamon, Ginger, Mustard seed, Turmeric
- Allspice, Anise, Caraway Seed, Chervil, Coriander, Cumin, Curry, Fenugreek, Garlic, Marjoram, Nutmeg, Oregano, Paprika, Parsley, Rosemary, Saffron, Salt, Sage, Savory, Thyme
Sodium
- Black pepper, Cayenne, Chili, Cinnamon, Ginger, Turmeric
- Allspice, Anise, Basil, Caraway Seed, Chervil, Chives, Coriander, Cumin, Curry, Dill, Fennel, Fenugreek, Garlic, Marjoram, Nutmeg, Oregano, Paprika, Parsley, Peppermint, Rosemary, Saffron, Sage, Salt, Savory, Tarragon, Thyme
Zinc
- Black pepper, Cayenne, Chili, Cinnamon, Ginger, Turmeric
- Allspice, Anise, Caraway Seed, Chervil, Coriander, Cumin, Curry, Dill, Fennel, Fenugreek, Garlic, Marjoram, Nutmeg, Paprika, Parsley, Rosemary, Sage, Salt, Savory, Thyme
Source: Nutrition Data
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