๐ Full nutrition facts โ per 100g
| Nutrient | Amount | % Daily value | Level |
|---|---|---|---|
| Calories | 385 kcal | 19% | |
| Carbohydrates | 44.2g | 15% | |
| Dietary fibre | 10.5g | 38% | |
| Protein | 17.8g | 36% | |
| Total fat | 22.3g | โ | |
| GI | ~15 โ Low | โ | |
| Iron | 66mg | 366% | |
| Calcium | 1182mg | 118% | |
| Magnesium | 366mg | 92% | |
| Zinc | 5.5mg | 46% | |
| Thymoquinone | 0.5โ1.6% (volatile oil) | โ | |
| Phosphorus | 499mg | 50% |
Based on Australian NRV. Source: FSANZ and USDA Food Composition Databases.
๐ Glycaemic index (GI)
๐ Key vitamins & minerals
โ Health benefits
Thymoquinone (TQ), the primary bioactive compound in nigella seed oil (0.5โ1.6% of the volatile oil), is one of the most researched natural compounds in current pharmacological science. Over 1,000 peer-reviewed papers have investigated its activity against cancer cell lines (breast, lung, colon, prostate, leukaemia), bacterial and viral pathogens (including some antibiotic-resistant strains), inflammation (via NF-ฮบB pathway inhibition), autoimmune conditions and diabetes. Multiple randomised clinical trials have now tested nigella seed oil supplements in humans and found significant effects on blood pressure, blood lipids, blood glucose and inflammatory markers. This evidence base is substantially more developed than for most botanical supplements.
Nigella seed oil has been tested in randomised trials for asthma and found to significantly improve lung function (FEV1, FVC), reduce bronchial reactivity and decrease asthma medication requirements compared to placebo. A meta-analysis of 7 randomised controlled trials found nigella seed supplementation significantly improved asthma control scores and lung function. The mechanism involves thymoquinone's inhibition of leukotriene synthesis (the same pathway targeted by the asthma medication montelukast/Singulair) and its bronchodilatory properties. This is among the strongest evidence bases for a dietary supplement in respiratory health.
Multiple randomised controlled trials have found nigella seed oil supplementation (1โ3g daily) significantly reduces fasting blood glucose (by 10โ15%), HbA1c (by 0.5โ1.0%) and insulin resistance in people with type 2 diabetes. The mechanisms include thymoquinone's stimulation of pancreatic beta-cell insulin secretion, improvement in insulin receptor sensitivity and inhibition of alpha-glucosidase (slowing carbohydrate absorption). A 2015 systematic review of 7 clinical trials concluded that Nigella sativa supplementation significantly improves glycaemic control.
Nigella seeds contain extraordinary mineral concentrations per 100g: 66mg of iron (366% RDI โ higher than virtually any other food including red meat), 1182mg of calcium (118% RDI โ more than milk), and 366mg of magnesium (92% RDI). However, like many seeds, they contain phytic acid that reduces mineral bioavailability. The practical contribution at culinary doses (5โ15g used in cooking) is meaningful for iron and calcium supplementation, particularly when seeds are lightly toasted (which reduces phytic acid).
โ ๏ธ Who should limit or avoid
Nigella seeds and particularly concentrated nigella seed oil have demonstrated uterotonic (uterine muscle-stimulating) properties in animal studies. Traditional Islamic and South Asian medicine has historically cautioned against large amounts of nigella during pregnancy for this reason. While culinary use (small amounts as a spice in bread, curries and salads) is generally considered safe, nigella seed oil supplements should be avoided during pregnancy. Discuss with your obstetrician or midwife before using nigella seeds medicinally during pregnancy.
Thymoquinone inhibits CYP2D6 and CYP3A4 liver enzymes involved in metabolising many medications. Nigella seed oil supplements (not culinary seed use) may interact with: warfarin (increased anticoagulation), certain antiepileptics, cyclosporin (immunosuppressant), and blood glucose medications (additive hypoglycaemic effect). If taking regular prescription medications, discuss nigella seed supplementation with your pharmacist. Culinary use of small amounts of nigella seeds (as a spice) is unlikely to cause clinically significant drug interactions.
Nigella seed allergy has been documented, including contact dermatitis from topical use of nigella oil. People with known sesame seed allergy have an increased risk of cross-reactivity with nigella. Introduce cautiously if you have sesame allergy. The allergy is uncommon but more likely in Middle Eastern populations where nigella use is culturally embedded.
๐ How to source & use nigella seeds
Whole nigella seeds: used in cooking as a spice โ sprinkled on naan bread, added to curries, used in Turkish cheese, scattered on salads and vegetables. The flavour is a complex mix of onion, black pepper, oregano and slight bitterness. Toasting in a dry pan enhances flavour and reduces bitterness. Nigella seed oil (cold-pressed): more concentrated thymoquinone, used therapeutically โ typically 1โ3g (1/4 to 3/4 teaspoon) daily as a supplement. Not ideal for cooking due to strong flavour and low smoke point. Available at Middle Eastern stores and health food shops.
Naan and flatbread: scatter seeds on the surface before baking โ essential to authentic peshwari naan. Bengali panch phoron (5-spice blend): nigella is one of the five seeds (with fenugreek, fennel, cumin and mustard). Turkish beyaz peynir (white cheese): sold embedded with nigella seeds. Indian curries: added to tempering oil at the start of cooking. Roasted vegetables: toss cauliflower, carrots or potatoes with olive oil and nigella seeds before roasting โ adds complex spice note. Salad dressings: grind with olive oil, lemon and garlic. Tumeric-nigella seed tea: traditional Islamic medicine preparation.
Fresh nigella seeds should be completely black, matte (not shiny), uniform in size and free of white or grey seeds (which are unripe). Crush a few between fingers โ fresh seeds release a sharp, slightly spicy-oregano aroma. Stale seeds have little aroma. Do not confuse with black sesame seeds (which are shiny and larger), black onion seeds (an inaccurate common name for the same thing) or black mustard seeds (which have different flavour). Buy from Middle Eastern or Indian grocery stores for freshness and affordability rather than supermarket spice racks.
๐ง Storage tips & shelf life
Whole nigella seeds are very shelf-stable โ the intact seed hull protects the volatile oils (including thymoquinone) from oxidation. Store in a sealed glass or hard plastic container in a cool, dark pantry. Check freshness by crushing a few seeds between fingers โ fresh seeds should release a sharp, complex aroma immediately. Seeds that have lost aroma have lost most of their thymoquinone.
Nigella seed oil is most commonly sold in dark glass bottles to protect the thymoquinone and other volatile compounds from UV degradation. Store sealed in a cool, dark cupboard. Once opened, refrigerate and use within 6 months. Rancid nigella oil smells sharp and unpleasant โ unlike the complex, pungent fresh oil. Buy smaller bottles to ensure freshness.
Nigella seeds freeze excellently with no quality loss โ the thymoquinone content is preserved in cold storage. Ideal for buying in bulk from Indian or Middle Eastern grocery stores at the lowest prices and freezing. Use a portion at a time and keep the rest frozen. Ground nigella or nigella oil is more perishable and benefits from freezer storage after opening.
๐ About nigella seeds โ complete guide
Nigella sativa has been used medicinally for at least 3,000 years โ seeds were found in the tomb of Tutankhamun (circa 1323 BCE) and are mentioned in the Hebrew Bible (Isaiah 28:25โ27, as 'fitches' or 'black cumin'). In Islamic tradition, the Prophet Muhammad's hadith that black seed is 'a cure for every disease except death' (recorded in Sahih al-Bukhari) has driven millennia of use in Islamic and Unani medicine. The plant is native to southwestern Asia and the Mediterranean and has been cultivated across the Islamic world from Morocco to Indonesia for both culinary and medicinal purposes. The seeds are known by dozens of names reflecting their multicultural history: kalonji (Hindi/Urdu), habbatus sauda (Arabic โ literally 'black grain'), nigelle (French), schwarzkรผmmel (German โ black cumin), kezah (Hebrew), charnushka (Russian) and colonji (Turkish). In Western food culture, nigella seeds are best known as the small black seeds on naan bread, Turkish bread (ekmek) and some Middle Eastern cheeses.
The modern scientific investigation of Nigella sativa began in earnest in the 1980s with the isolation of thymoquinone and the characterisation of the volatile oil fraction. The volume of research has increased dramatically since 2000 โ over 700 of the 1,000+ published papers on Nigella sativa have appeared since 2010, reflecting the growing scientific interest in anti-inflammatory natural compounds amid the rise in chronic disease. The clinical research quality has also improved substantially: while early studies were largely in vitro (cell culture) or animal models, the past 15 years have seen numerous randomised, double-blind, placebo-controlled human trials in diabetes, asthma, hypertension and cancer biomarker endpoints. A 2019 systematic review in Phytotherapy Research evaluated 23 randomised controlled trials and found significant evidence for blood pressure reduction, blood glucose reduction, lipid profile improvement and inflammatory marker reduction from Nigella sativa supplementation. This evidence base distinguishes Nigella sativa from the vast majority of herbal medicines, which lack high-quality human clinical trial evidence.