Spices, herbs and condiments · IFCT 2017
Ajwain (carom seeds): nutrition per 100 g
Per 100 g, ajwain gives 357 kcal, 15.9 g protein, 20.6 g fibre, 1034 mg calcium and 5.67 mg zinc, according to the Indian Food Composition Tables 2017. The calcium ranks 3rd of 242 foods and the zinc 6th of 243. Ajwain is used half a teaspoon at a time in parathas and pakoras, though, so it seasons a dish rather than supplying a day's minerals.
About ajwain (carom seeds)
Ajwain, or carom, is a tiny, ridged, grey-brown seed with a sharp, thyme-like bite. It is ajwain in Hindi, Punjabi and Urdu, joan in Bengali, ajmo in Gujarati, onva in Marathi, oma in Kannada, vamu in Telugu and ayamodakam in Malayalam, while IFCT 2017 files it under its Tamil name, omum; the tables record names in 15 languages. Rajasthan and Gujarat grow most of India's crop.
Ajwain is the seed of heavy, fried and gram-flour dishes, where cooks believe it eases digestion: rubbed into the dough of ajwain paratha, mathri and namak para, mixed into pakora and bhajia batter, sprinkled over Amritsari kulcha and fish, and added to the marinade of chicken tikka. Bihar's litti, Gujarat's methi thepla and Punjab's missi roti all use it. Many homes boil a spoonful in water as ajwain water after a rich meal.
What ajwain (carom seeds) brings to a meal
- 01
Very high calcium
Ajwain carries 1034 mg of calcium per 100 g, ranking 3rd of 242 foods and 2nd of 21 spices and herbs in IFCT 2017. A pinch, however, adds only a few milligrams to a paratha.
- 02
Zinc and iron
It lists 5.67 mg of zinc per 100 g, 6th of 243 foods, and 13.65 mg of iron, 9th of 242. These are striking figures for comparison, but small in real use.
- 03
Potassium and riboflavin
Ajwain has 1692 mg of potassium per 100 g, 4th of 243 foods, and 0.23 mg of riboflavin, 14th of 241.
- 04
Protein and a fragrant fat
With 15.9 g of protein per 100 g, ajwain ranks 3rd in its group. Its 21.1 g of fat is mostly monounsaturated, 13.88 g, and carries the thymol that gives the seed its bite.
Ajwain (carom seeds) nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 357 kcal | 17% | 22% |
| Protein | 15.9 g | 29% | 35% |
| Carbohydrate (available) | 24.5 g | ||
| Dietary fibre | 20.6 g | ||
| Free sugars | 2.8 g | ||
| Total fat | 21.1 g | ||
| Water | 9.7 g | ||
| Fats | |||
| Saturated fat | 1.11 g | ||
| Monounsaturated fat | 13.88 g | ||
| Polyunsaturated fat | 5.19 g | ||
| Omega-3 (alpha-linolenic acid) | 77 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 1,034 mg | 103% | 103% |
| Iron | 13.65 mg | 72% | 47% |
| Zinc | 5.67 mg | 33% | 44% |
| Magnesium | 273 mg | 62% | 74% |
| Phosphorus | 329 mg | ||
| Potassium | 1,692 mg | ||
| Sodium | 29 mg | ||
| Copper | 1.24 mg | ||
| Selenium | 87 µg | ||
| Vitamins | |||
| Beta-carotene | 746 µg | ||
| Thiamine (B1) | 0.3 mg | 17% | 18% |
| Riboflavin (B2) | 0.23 mg | 9% | 10% |
| Niacin (B3) | 1.23 mg | 7% | 9% |
| Vitamin B6 | 0.24 mg | 10% | 13% |
| Folate (B9) | 52 µg | 17% | 24% |
| Vitamin E (alpha-tocopherol) | 0.01 mg | ||
| Vitamin K1 | 30.4 µg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Ajwain (carom seeds): nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/spices-and-herbs/ajwain/
Where ajwain (carom seeds) sits among Indian foods
Ranked per 100 g against the other 20 spices, herbs and condiments and every food in the tables.
| Nutrient | Per 100 g | In spices, herbs and condiments | Among all foods |
|---|---|---|---|
| Protein | 15.9 g | 3rd of 21 | 76th of 243 |
| Dietary fibre | 20.6 g | 10th of 21 | 14th of 182 |
| Iron | 13.65 mg | 6th of 21 | 9th of 242 |
| Calcium | 1,034 mg | 2nd of 21 | 3rd of 242 |
| Zinc | 5.67 mg | 2nd of 21 | 6th of 243 |
| Magnesium | 273 mg | 6th of 21 | 15th of 242 |
| Potassium | 1,692 mg | 4th of 21 | 4th of 243 |
| Beta-carotene | 746 µg | 6th of 20 | 33rd of 160 |
How ajwain (carom seeds) is eaten
- Ajwain paratha: the seeds kneaded into atta with salt and ghee, rolled and cooked crisp on the tawa.
- Pakora and bhajia batter: a pinch of crushed ajwain in the besan for flavour and lighter digestion.
- Mathri and namak para: flaky fried snacks seasoned with ajwain and black pepper.
- Chicken tikka and Amritsari fish: ajwain in the curd and spice marinade.
- Rub the seeds between the palms before adding them to release more aroma.
Recipes in the NNWA database that use it
Before you plan around it
Every figure here is per 100 g of a spice used by the pinch, so the high calcium, zinc and iron do not translate into a meal. Ajwain water is a common home drink after heavy food and for babies with colic; for infants, ask a paediatrician first, as concentrated ajwain extracts and oils can irritate. Pregnant women should keep to cooking amounts. Store the seeds airtight to keep their oil from fading.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about ajwain (carom seeds)
Is ajwain good for digestion?
Ajwain is widely used in Indian kitchens to make fried and besan dishes easier on the stomach, and ajwain water is a common after-meal drink. It is gentle in food amounts, but ongoing acidity, pain or bloating needs a doctor.
Is ajwain high in calcium?
Per 100 g, very: 1034 mg, 3rd of 242 foods in IFCT 2017. A teaspoon in a paratha or pakora batter adds only a little, so milk, curd, ragi and greens remain the main calcium foods.
Is ajwain water safe for babies?
Many Indian families give a few drops of ajwain water to babies for gas. Infants are sensitive to concentrated herbs, so it is best to ask a paediatrician before giving any home remedy to a baby.
Related foods and tables
Cumin seeds
Nutrition per 100 g, from IFCT 2017.
Fenugreek seeds (methi dana)
Nutrition per 100 g, from IFCT 2017.
Coriander seeds
Nutrition per 100 g, from IFCT 2017.
Black pepper
Nutrition per 100 g, from IFCT 2017.
Asafoetida (hing)
Nutrition per 100 g, from IFCT 2017.
Protein content of Indian foods
Every food in the tables, ranked by protein per 100 g.
Dietary fibre content of Indian foods
Every food in the tables, ranked by dietary fibre per 100 g.
Iron content of Indian foods
Every food in the tables, ranked by iron per 100 g.
All spices, herbs and condiments
21 foods in this group, compared.
Learn to use this data
Certification in Nutrition
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