VeganSpices & Condiments

Kalonji

Nutrition Facts Per 100g

Also known as: NIGELLA SEEDS, ONION SEEDS

Kalonji is a foundational ingredient in Indian cooking, used in small quantities but contributing meaningful micronutrients and bioactive compounds. While typically consumed in amounts of 1-5g per serving, its nutrient density per 100g is noteworthy. Per 100g, it offers Iron (approximately 142% of a typical adult's daily needs) and Dietary Fiber (approximately 127% of a typical adult's daily needs). Here are the full nutrition details.

Nutrition Summary

345kcalCalories

16.0gProtein

52.0gCarbs

15.0gFat

40.0gFiber

Protein 19% Carbs 60% Fat 39%

Micronutrients

High in:IronCalciumMagnesiumVitamin B6Potassium

Calcium500 mg(50%)

Iron18.5 mg(142%)

Zinc2.5 mg(26%)

Potassium990 mg(33%)

Sodium88.0 mg(18%)

Magnesium150 mg(42%)

Phosphorus220 mg(31%)

Thiamin (B1)0.3 mg(26%)

Riboflavin (B2)0.2 mg(17%)

Niacin (B3)5.0 mg(33%)

Vitamin C10.0 mg(12%)

Carotenoids0 µg(0%)

β-Carotene0 µg(0%)

Vitamin A0 µg(0%)

Folate (B9)20.0 µg(5%)

Vitamin B60.5 mg(38%)

Vitamin B120 µg(0%)

Vitamin D0 µg(0%)

Vitamin E1.0 mg(7%)

Fat Breakdown4

MUFA5.5 g

37%

PUFA6.7 g

112%

Omega-30.5 g

37%

Omega-66.2 g

43%

Limit These2

Saturated Fat1.5 g

Cholesterol0 mg

Common Serving Sizes

1 tsp5g

17 kcal0.8g protein

100 g100g

345 kcal16.0g protein

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About this data

These nutrition facts come from mealPlan.fit, practice-management software for dietitians and nutritionists in India. Values are based on the Indian Food Composition Tables (IFCT) and compared against ICMR 2020 RDAs. Dietitians use mealPlan.fit to analyse Indian meals on this same ingredient data, draft weekly meal plans with AI, and share plans with clients on WhatsApp.

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