{"meta":{"updated":"2026-10-04","itemCount":45},"items":[{"id":"black-pepper","name":"Black pepper","aliases":["peppercorn","piper nigrum"],"kind":"piper","filterGroups":[],"category":"Pepper","regions":["asia","americas","africa","europe"],"why":"Dried Piper nigrum berry, widely traded from South and Southeast Asia. Observational Mediterranean and Asian dietary patterns use pepper heavily; this page cites the USDA dry spice row, not a longevity trial of black pepper alone.","nutrients":{"fiberG":25.3,"ironMg":9.71,"calciumMg":443,"manganeseMg":12.18,"kcal":251},"waterLPerKg":7611},{"id":"white-pepper","name":"White pepper","aliases":["piper nigrum","light peppercorn"],"kind":"piper","filterGroups":[],"category":"Pepper","regions":["asia","africa","europe"],"why":"Piper nigrum with the hull removed, common in Southeast Asian and Chinese cooking. Nutrients are the USDA white pepper row, distinct from black pepper.","nutrients":{"fiberG":26.2,"ironMg":14.3,"calciumMg":112,"manganeseMg":0.49,"kcal":296},"waterLPerKg":7611},{"id":"green-peppercorn","name":"Green peppercorn","aliases":["green pepper","immature peppercorn"],"kind":"piper","filterGroups":[],"category":"Pepper","regions":["asia","africa"],"why":"Immature Piper nigrum, often brined or freeze-dried for export. FoodData Central has no SR Legacy or Foundation row for plain dried green peppercorn without brine, so nutrients stay blank.","nutrients":null,"waterLPerKg":7611},{"id":"cayenne","name":"Cayenne pepper (red chili)","aliases":["chili","cayenne","red pepper","capsicum"],"kind":"capsicum","filterGroups":[],"category":"Chili","regions":["americas","asia","africa"],"why":"Ground Capsicum annuum varieties sold as cayenne or generic red chili. The USDA row is red or cayenne pepper, not every regional chili mash.","nutrients":{"fiberG":27.2,"ironMg":7.8,"calciumMg":148,"manganeseMg":2,"kcal":318},"waterLPerKg":7365},{"id":"paprika","name":"Paprika","aliases":["sweet paprika","hungarian paprika"],"kind":"capsicum","filterGroups":[],"category":"Chili","regions":["europe","americas","africa"],"why":"Mild to hot ground Capsicum powders, including Hungarian and Spanish styles. USDA publishes one paprika row; smoked or specialty grades may differ.","nutrients":{"fiberG":34.9,"ironMg":21.1,"calciumMg":229,"manganeseMg":1.6,"kcal":282},"waterLPerKg":7365},{"id":"cumin","name":"Cumin seed","aliases":["cumin","jeera"],"kind":"seed","filterGroups":[],"category":"Seed spice","regions":["asia","africa","europe","americas"],"why":"Cuminum cyminum seed used across Middle Eastern, South Asian, and Latin American vegan cooking. Iron on the USDA row is high per 100 g; real portions are tiny.","nutrients":{"fiberG":10.5,"ironMg":66.36,"calciumMg":931,"manganeseMg":3.33,"kcal":375},"waterLPerKg":null},{"id":"coriander","name":"Coriander seed","aliases":["coriander","dhania","cilantro seed"],"kind":"seed","filterGroups":[],"category":"Seed spice","regions":["asia","europe","africa","americas"],"why":"Coriandrum sativum seed, distinct from fresh cilantro leaves. Common in Indian, Middle Eastern, and European spice blends.","nutrients":{"fiberG":41.9,"ironMg":16.32,"calciumMg":709,"manganeseMg":1.9,"kcal":298},"waterLPerKg":8280},{"id":"turmeric","name":"Turmeric","aliases":["turmeric powder","haldi"],"kind":"rhizome","filterGroups":[],"category":"Rhizome","regions":["asia"],"why":"Ground Curcuma longa rhizome. Curcumin research is extensive, but this card only lists the USDA ground spice row, not clinical outcomes.","nutrients":{"fiberG":21.1,"ironMg":55,"calciumMg":183,"manganeseMg":7.83,"kcal":312},"waterLPerKg":null},{"id":"cinnamon","name":"Cinnamon (ground)","aliases":["cassia","ceylon cinnamon"],"kind":"bark","filterGroups":[],"category":"Bark","regions":["asia","africa","europe","americas"],"why":"Ground bark sold as cinnamon, including cassia types common in North American supermarkets. USDA does not split every species on one row.","nutrients":{"fiberG":53.1,"ironMg":8.32,"calciumMg":1002,"manganeseMg":1.36,"kcal":247},"waterLPerKg":15526},{"id":"ginger","name":"Ginger (dried, ground)","aliases":["ground ginger","ginger powder"],"kind":"rhizome","filterGroups":[],"category":"Rhizome","regions":["asia","africa","europe","americas"],"why":"Dried Zingiber officinale rhizome. Fresh ginger has a separate USDA row; this card is the ground spice only.","nutrients":{"fiberG":14.1,"ironMg":19.8,"calciumMg":114,"manganeseMg":33.3,"kcal":335},"waterLPerKg":1657},{"id":"cardamom","name":"Cardamom","aliases":["green cardamom","elaichi"],"kind":"pod","filterGroups":[],"category":"Pod spice","regions":["asia","africa"],"why":"Elettaria cardamomum pods and seeds in South Asian and Middle Eastern cooking. USDA lists one cardamom spice row.","nutrients":{"fiberG":28,"ironMg":13.97,"calciumMg":383,"manganeseMg":28,"kcal":311},"waterLPerKg":34319},{"id":"cloves","name":"Cloves","aliases":["clove","syzygium aromaticum"],"kind":"flower","filterGroups":[],"category":"Flower bud","regions":["asia","africa","europe"],"why":"Dried Syzygium aromaticum flower buds, historically tied to the Maluku Islands and still grown in East Africa.","nutrients":{"fiberG":33.9,"ironMg":11.83,"calciumMg":632,"manganeseMg":60.13,"kcal":274},"waterLPerKg":61205},{"id":"nutmeg","name":"Nutmeg","aliases":["nutmeg seed"],"kind":"seed","filterGroups":[],"category":"Seed aril","regions":["asia","africa","americas","europe"],"why":"Myristica fragrans seed. Mace is the aril from the same fruit and shares the USDA nutmeg spice grouping in trade statistics.","nutrients":{"fiberG":20.8,"ironMg":3.04,"calciumMg":184,"manganeseMg":2.9,"kcal":525},"waterLPerKg":34319},{"id":"star-anise","name":"Star anise","aliases":["badian","illicium verum"],"kind":"fruit","filterGroups":[],"category":"Fruit spice","regions":["asia","europe"],"why":"Illicium verum fruit, common in Chinese five-spice and pho broth. FoodData Central has anise seed (Pimpinella) but no honest star anise row, so nutrients stay blank.","nutrients":null,"waterLPerKg":8280},{"id":"fenugreek","name":"Fenugreek seed","aliases":["fenugreek","methi"],"kind":"seed","filterGroups":[],"category":"Seed spice","regions":["asia","africa","europe"],"why":"Trigonella foenum-graecum seed in Indian and Ethiopian cooking. Distinct from fresh fenugreek leaves.","nutrients":{"fiberG":24.6,"ironMg":33.53,"calciumMg":176,"manganeseMg":1.23,"kcal":323},"waterLPerKg":null},{"id":"mustard-seed","name":"Mustard seed (yellow)","aliases":["mustard","yellow mustard"],"kind":"seed","filterGroups":[],"category":"Seed spice","regions":["asia","europe","americas","africa"],"why":"Brassica alba / yellow mustard seed in pickles, curries, and whole-grain mustard. Brown and black mustard have separate culinary profiles but share this USDA yellow seed row.","nutrients":{"fiberG":12.2,"ironMg":9.21,"calciumMg":266,"manganeseMg":1.27,"kcal":508},"waterLPerKg":2809},{"id":"saffron","name":"Saffron","aliases":["saffron threads","crocus sativus"],"kind":"stigma","filterGroups":[],"category":"Flower stigma","regions":["asia","europe","africa"],"why":"Dried Crocus sativus stigmas. One of the few spices with a dedicated USDA SR Legacy row despite tiny serving sizes.","nutrients":{"fiberG":3.9,"ironMg":11.1,"calciumMg":111,"manganeseMg":28.41,"kcal":310},"waterLPerKg":null},{"id":"sumac","name":"Sumac (ground)","aliases":["sumach","rhus coriaria"],"kind":"berry","filterGroups":["aromatics"],"category":"Berry spice","regions":["asia","europe","africa"],"why":"Ground Rhus coriaria or related sour berries in Levantine and Iranian cooking. FoodData Central has no standard sumac SR Legacy or Foundation row, so nutrients stay blank.","nutrients":null,"waterLPerKg":null},{"id":"allspice","name":"Allspice (ground)","aliases":["pimento","jamaica pepper"],"kind":"berry","filterGroups":[],"category":"Berry spice","regions":["americas","europe","africa"],"why":"Ground Pimenta dioica berry, common in Caribbean and Middle Eastern spice mixes. USDA publishes one allspice row; smoked or whole-berry grades may differ slightly.","nutrients":{"fiberG":21.6,"ironMg":7.06,"calciumMg":661,"manganeseMg":2.94,"kcal":263},"waterLPerKg":null},{"id":"anise-seed","name":"Anise seed","aliases":["aniseed","pimpinella anisum"],"kind":"seed","filterGroups":[],"category":"Seed spice","regions":["asia","europe","africa"],"why":"Pimpinella anisum seed with a distinct USDA row from star anise (Illicium). Used in European baking and Mediterranean spice blends.","nutrients":{"fiberG":14.6,"ironMg":36.8,"calciumMg":646,"manganeseMg":2.42,"kcal":337},"waterLPerKg":8280},{"id":"caraway","name":"Caraway seed","aliases":["caraway","meridian fennel"],"kind":"seed","filterGroups":[],"category":"Seed spice","regions":["europe","asia","africa"],"why":"Carum carvi seed in rye bread, sauerkraut, and Central European cooking. Distinct from cumin despite similar appearance.","nutrients":{"fiberG":38,"ironMg":16.23,"calciumMg":689,"manganeseMg":2.51,"kcal":333},"waterLPerKg":null},{"id":"celery-seed","name":"Celery seed","aliases":["celery seed spice"],"kind":"seed","filterGroups":[],"category":"Seed spice","regions":["europe","asia","americas"],"why":"Apium graveolens seed sold as a spice, not the fresh stalk vegetable row. Common in pickling spice and coleslaw seasoning.","nutrients":{"fiberG":11.8,"ironMg":44.9,"calciumMg":1767,"manganeseMg":7.57,"kcal":392},"waterLPerKg":null},{"id":"dill-seed","name":"Dill seed","aliases":["dill weed seed"],"kind":"seed","filterGroups":[],"category":"Seed spice","regions":["europe","asia","americas"],"why":"Anethum graveolens seed used in pickles, breads, and Indian dal. Fresh dill weed has a separate USDA row.","nutrients":{"fiberG":21.1,"ironMg":16.32,"calciumMg":1516,"manganeseMg":1.96,"kcal":305},"waterLPerKg":null},{"id":"fennel-seed","name":"Fennel seed","aliases":["fennel","saunf"],"kind":"seed","filterGroups":[],"category":"Seed spice","regions":["europe","asia","africa","americas"],"why":"Foeniculum vulgare seed in Italian sausage, Indian mukhwas, and tea. Not the fresh bulb vegetable row.","nutrients":{"fiberG":39.8,"ironMg":18.54,"calciumMg":1196,"manganeseMg":6.52,"kcal":345},"waterLPerKg":8280},{"id":"mace","name":"Mace (ground)","aliases":["nutmeg aril"],"kind":"flower","filterGroups":[],"category":"Seed aril","regions":["asia","africa","europe"],"why":"Aril from Myristica fragrans, paired with nutmeg in trade statistics. USDA lists a separate mace spice row.","nutrients":{"fiberG":20.2,"ironMg":13.9,"calciumMg":252,"manganeseMg":2.42,"kcal":475},"waterLPerKg":34319},{"id":"poppy-seed","name":"Poppy seed","aliases":["blue poppy seed"],"kind":"seed","filterGroups":[],"category":"Seed spice","regions":["europe","asia"],"why":"Papaver somniferum seed on breads and in Central European baking. USDA row is the edible seed, not opiate products.","nutrients":{"fiberG":19.5,"ironMg":9.76,"calciumMg":1438,"manganeseMg":6.71,"kcal":525},"waterLPerKg":2188},{"id":"garlic-powder","name":"Garlic powder","aliases":["granulated garlic","dehydrated garlic"],"kind":"bulb","filterGroups":[],"category":"Bulb powder","regions":["asia","europe","americas","africa"],"why":"Dehydrated Allium sativum powder. Fresh garlic and garlic salt have separate USDA rows; this card is unsweetened powder only.","nutrients":{"fiberG":9.9,"ironMg":5.65,"calciumMg":79.3,"manganeseMg":0.98,"kcal":331},"waterLPerKg":2265},{"id":"onion-powder","name":"Onion powder","aliases":["dehydrated onion"],"kind":"bulb","filterGroups":[],"category":"Bulb powder","regions":["asia","europe","americas","africa"],"why":"Dehydrated Allium cepa powder for rubs and soup bases. Onion salt and fresh onion have separate USDA rows.","nutrients":{"fiberG":15.2,"ironMg":1.59,"calciumMg":384,"manganeseMg":1.14,"kcal":341},"waterLPerKg":345},{"id":"sage","name":"Sage (ground)","aliases":["dried sage"],"kind":"herb","filterGroups":[],"category":"Dried herb","regions":["europe","americas","africa"],"why":"Salvia officinalis leaf dried and ground. Common in stuffing and Mediterranean cooking. Fresh sage has a separate USDA row.","nutrients":{"fiberG":40.3,"ironMg":28.12,"calciumMg":1652,"manganeseMg":3.13,"kcal":315},"waterLPerKg":null},{"id":"thyme","name":"Thyme (dried)","aliases":["dried thyme"],"kind":"herb","filterGroups":[],"category":"Dried herb","regions":["europe","asia","africa","americas"],"why":"Thymus vulgaris leaf dried for soups, beans, and herb blends. Fresh thyme has a separate USDA row.","nutrients":{"fiberG":37,"ironMg":123.6,"calciumMg":1890,"manganeseMg":7.87,"kcal":276},"waterLPerKg":null},{"id":"sun-dried-chile","name":"Sun-dried hot chile (chipotle-style)","aliases":["chipotle","dried red chile","meco chile"],"kind":"capsicum","filterGroups":[],"category":"Chili","regions":["americas","asia"],"why":"Whole or flaked Capsicum annuum dried in the sun, including chipotle (smoke-dried jalapeño) styles in Mexican cooking. USDA publishes sun-dried hot chile, not every branded chipotle in adobo sauce.","nutrients":{"fiberG":28.7,"ironMg":6.04,"calciumMg":45,"manganeseMg":0.82,"kcal":324},"waterLPerKg":7365},{"id":"pasilla","name":"Pasilla pepper (dried)","aliases":["chile negro","dried pasilla"],"kind":"capsicum","filterGroups":[],"category":"Chili","regions":["americas"],"why":"Dried mature Capsicum annuum sold as pasilla or chile negro in mole and salsa. USDA has a dedicated pasilla dried row, separate from paprika or cayenne powder.","nutrients":{"fiberG":26.8,"ironMg":9.83,"calciumMg":97,"manganeseMg":1.58,"kcal":345},"waterLPerKg":7365},{"id":"oregano","name":"Oregano (dried)","aliases":["dried oregano","mexican oregano"],"kind":"herb","filterGroups":[],"category":"Dried herb","regions":["europe","americas","asia","africa"],"why":"Origanum and related dried leaf used across Mediterranean, Mexican, and Middle Eastern vegan cooking. USDA lists one dried oregano spice row; fresh oregano is separate.","nutrients":{"fiberG":42.5,"ironMg":36.8,"calciumMg":1597,"manganeseMg":4.99,"kcal":265},"waterLPerKg":null},{"id":"basil","name":"Basil (dried)","aliases":["dried basil","sweet basil"],"kind":"herb","filterGroups":[],"category":"Dried herb","regions":["europe","asia","africa","americas"],"why":"Ocimum basilicum leaf dried for sauces and spice blends. Distinct from fresh basil on USDA; this card is the dried spice row only.","nutrients":{"fiberG":37.7,"ironMg":89.8,"calciumMg":2240,"manganeseMg":9.8,"kcal":233},"waterLPerKg":null},{"id":"rosemary","name":"Rosemary (dried)","aliases":["dried rosemary"],"kind":"herb","filterGroups":[],"category":"Dried herb","regions":["europe","africa","asia","americas"],"why":"Salvia rosmarinus needle dried for roast vegetables, breads, and herb rubs. Fresh rosemary has a separate USDA row.","nutrients":{"fiberG":42.6,"ironMg":29.3,"calciumMg":1280,"manganeseMg":1.87,"kcal":331},"waterLPerKg":null},{"id":"marjoram","name":"Marjoram (dried)","aliases":["dried marjoram","sweet marjoram"],"kind":"herb","filterGroups":[],"category":"Dried herb","regions":["europe","asia","africa"],"why":"Origanum majorana leaf dried, common in European and North African seasoning. Not the same USDA row as oregano.","nutrients":{"fiberG":40.3,"ironMg":82.7,"calciumMg":1990,"manganeseMg":5.43,"kcal":271},"waterLPerKg":null},{"id":"spearmint","name":"Spearmint (dried)","aliases":["dried mint","nana mint"],"kind":"herb","filterGroups":[],"category":"Dried herb","regions":["asia","africa","europe"],"why":"Mentha spicata leaf dried for tea, chutneys, and Middle Eastern salads. Peppermint and fresh spearmint have separate USDA rows.","nutrients":{"fiberG":29.8,"ironMg":87.5,"calciumMg":1488,"manganeseMg":11.5,"kcal":285},"waterLPerKg":null},{"id":"bay-leaf","name":"Bay leaf (dried)","aliases":["laurel leaf","tej patta"],"kind":"herb","filterGroups":[],"category":"Dried herb","regions":["europe","asia","africa","americas"],"why":"Laurus nobilis leaf dried for soups, beans, and biryanis. Whole leaves are the spice; ground bay is not a separate USDA row on this list.","nutrients":{"fiberG":26.3,"ironMg":43,"calciumMg":834,"manganeseMg":8.17,"kcal":313},"waterLPerKg":null},{"id":"asafoetida","name":"Asafoetida (hing)","aliases":["hing","ferula assa-foetida"],"kind":"resin","filterGroups":["aromatics"],"category":"Spice","regions":["asia"],"why":"Dried oleo-gum-resin from Ferula roots, sold as lumps or compounded powder for dal and vegetable tempering. IFCT 2017 lists a plain asafoetida row; USDA SR Legacy does not.","nutrients":{"fiberG":5.1,"ironMg":15.7,"calciumMg":266,"manganeseMg":2.96,"kcal":332},"waterLPerKg":null},{"id":"ajwain","name":"Ajwain (carom seed)","aliases":["omum","bishop's weed","trachyspermum ammi"],"kind":"seed","filterGroups":[],"category":"Seed spice","regions":["asia"],"why":"Trachyspermum ammi seed used in Indian flatbreads, pickles, and digestive spice mixes. IFCT 2017 lists ajwain as Omum (G029); USDA SR Legacy has no plain dried row.","nutrients":{"fiberG":20.6,"ironMg":13.7,"calciumMg":1034,"manganeseMg":6.86,"kcal":357},"waterLPerKg":null},{"id":"long-pepper","name":"Long pepper (pippali)","aliases":["pippali","piper longum"],"kind":"piper","filterGroups":["aromatics"],"category":"Pepper","regions":["asia"],"why":"Dried Piper longum fruit spike used in Ayurvedic and South Asian cooking alongside black pepper. IFCT 2017 lists Pippali (G030); USDA SR Legacy has no plain dried row.","nutrients":{"fiberG":34.1,"ironMg":7.99,"calciumMg":414,"manganeseMg":1.85,"kcal":217},"waterLPerKg":null},{"id":"nigella","name":"Nigella (kalonji)","aliases":["black seed","black caraway","nigella sativa"],"kind":"seed","filterGroups":["aromatics"],"category":"Seed spice","regions":["asia","africa","europe"],"why":"Nigella sativa seed sprinkled on breads and curries across South Asia, the Middle East, and North Africa. Czech national food composition data publishes a plain black-caraway seed row; USDA SR Legacy does not.","nutrients":{"fiberG":23.9,"ironMg":null,"calciumMg":null,"manganeseMg":null,"kcal":509},"waterLPerKg":null},{"id":"galangal","name":"Galangal (milled, dried)","aliases":["lesser galangal","alpinia officinarum","laos powder"],"kind":"rhizome","filterGroups":["aromatics"],"category":"Rhizome","regions":["asia"],"why":"Milled dried rhizome of Alpinia officinarum, used in Southeast Asian curry pastes and tom yum. Czech Nutridatabaze publishes a plain milled galangal row; USDA SR Legacy does not.","nutrients":{"fiberG":35.3,"ironMg":null,"calciumMg":null,"manganeseMg":null,"kcal":283},"waterLPerKg":null},{"id":"hibiscus-calyx","name":"Hibiscus calyx (dried)","aliases":["sudan-tea","roselle","hibiscus sabdariffa","dried sorrel"],"kind":"flower","filterGroups":["aromatics"],"category":"Floral spice","regions":["africa","asia","americas"],"why":"Dried Hibiscus sabdariffa calyces sold for infusions and some regional cooking. FAO US Food Composition Table for Use in Africa (1968) lists Sudan-tea item 796; it is an older regional table, not a modern USDA row.","nutrients":{"fiberG":15.8,"ironMg":12.2,"calciumMg":1233,"manganeseMg":null,"kcal":258},"waterLPerKg":null},{"id":"annatto","name":"Annatto (dried achiote)","aliases":["achiote seco","bixa orellana","bijol"],"kind":"fruit","filterGroups":["aromatics"],"category":"Annatto","regions":["americas","asia"],"why":"Dried achiote (Bixa orellana) as sold for coloring and seasoning in Latin American cooking. Peru Tablas peruanas 10th ed. (2017) code L1 labels the row Achiote seco (dried product), not a separate seed-only line.","nutrients":{"fiberG":null,"ironMg":5.6,"calciumMg":11,"manganeseMg":null,"kcal":388},"waterLPerKg":null}]}