Cumin has a warm and earthy flavor used in chili, curries, stews, couscous, legumes, and barbecue sauces. It adds a citrusy note to recipes. It is a must in a complete kitchen spice cabinet.
Yes, Cumin is naturally gluten-free. Very few cumin manufacturers have a gluten-free designation on their packages. This might be due to cross-contamination in the manufacturing line. Spicely, Morton & Bassett, and The Spice Lab all offer certified gluten-free ground cumin. The best alternatives to cumin are Spicely Ground Coriander, Spicely Organic Chili Powder, and Simply Organic Taco Seasoning.
Cumin comes in seeds and ground varieties. Read on to find out where this spice originates, the five types of cumin, and its health benefits. We will also discuss some gluten-free and non-gluten-free varieties. Finally, if you find yourself with no cumin in your spice rack, we’ll provide you with several alternatives you can use in a pinch. Let’s get started!
Contents
What is Cumin?
Cumin seeds are from the same family as parsley. It can be used ground or as whole seeds. It’s native to the East Mediterranean and South Asia, but it grown in India, Turkey, Pakistan, Egypt, Morocco, Mexico, China, and Chile.
Cumin comes from a plant native to the Middle Eastern region. Plants are 12-20 inches tall and branch out at the top forming little “fruits” that contain the seeds. They are harvested by hand. Cumin is an ancient spice used as far back as Egyptian times. Today, India produced about 70% of the world’s cumin.
There are several types of cumin:
- Cumin: the variety found in most stores in a ground or seed form.
- Black Cumin: this is sweeter with smaller and thinner black seeds. It can be traced back to ancient Egypt, where it was used in the preservation of mummies. Today, it is used for diabetes, asthma, fever, inflammation, hypertension, and dizziness.
- Bitter Cumin: this is used in Indian cooking. It can treat coughs, soothe digestion, relieve colic and cramps, heal bruises, control irregular heartbeat, and improve appetite.
- Brown Cumin: this is used in Indian, African, and Mexican cooking to add flavor to grains, root vegetables, legumes, and meat.
- White Cumin: has a bitter flavor with a warm, spicy aroma. It’s used in Asian, Mediterranean, Mexican, and Middle Eastern Foods.
When Do I Use Cumin?
Whole cumin seeds can be roasted and either used whole or crushed into a powder. Or you can buy powdered cumin. Whole cumin is used in dishes that are heated to release its flavor. Ground cumin will release its flavor without heat.
Cumin can be used in vegetables, meats, sauces, or soups. It can be used in Indian, Middle Eastern, North African, and Latin American foods.
Cumin is often an ingredient in chili powders, adobos, garam masala, and curry powder. It can also be used in pickles or pastries.
Is Cumin Healthy?
While these claims are not substantiated, cumin has been used in ancient and natural medicine for various reasons. Do your research before relying on a dose of cumin for any health benefits.
- It may improve digestion.
- It may help with diabetes.
- It may improve cholesterol levels.
- It can reduce inflammation.
- It’s a source of iron.
- It can help with the treatment of diarrhea.
Cumin Nutritional Information
A note about ingredients and nutrition facts: if no ingredient statement appears on the product label, the product is as it appears in the product name (e.g., Organic Cumin).
Most labels do not put nutritional guidelines as they have no significant nutritional value, so you can generally rely on these nutritional facts for Ground Cumin.
Nutrition Facts (per 1 tsp):
- 8 Calories
- .47g Fat (.03 Saturated)
- 0mg Cholesterol
- 4mg Sodium
- .93g Carbohydrates (.2g Dietary Fiber, .05g Sugar)
- .3g Protein
- 30mg Calcium
- 39mg Iron
- 38mg Potassium
- 1mcg Vitamin A
- .2mg Vitamin C
Cumin also has B vitamins, Vitamin E, Magnesium, and Manganese.
Certified Gluten-Free Cumin
Spicely Organic Ground Cumin
This is certified gluten-free. The label states, “no peanuts, soybean, milk, fish, sugar, crustacea, tree nuts, wheat, derivatives, MSG, artificial color, preservatives, artificial sweetener, citric acid, corn starch, margarine, potato flour or hydrogenated oils.” It is also vegan, kosher, non-GMO verified, and organic.
Ingredient:
- Organic Cumin Ground
Nutrition Facts:
- Not listed on the label
Spicely Organic Cumin Seeds Whole
No artificial coloring, no gluten, no MSG, no Soy, No preservatives, no wheat, no eggs, non-GMO, no sugar, no salt, no irradiation, no dairy, no crustacea, no tree nuts. It is certified organic, Kosher, and vegan.
Ingredients:
- Organic Cumin Seeds
Nutrition Facts:
- Not listed on the label
Morton & Bassett
All Natural, Non-irradiated, no preservatives, non-GMO, salt-free, no MSG, Kosher, and Gluten-Free.
Ingredients:
- Certified 100% Organic Ground Cumin
Nutrition Facts (per ¼ tsp):
- 0 Calories
- 0g Fat
- 0mg Cholesterol
- 0mg Sodium
- 0g Carbohydrates
- 0g Protein
The Spice Lab Organic Ground Cumin
Gluten-free, USDA Certified Organic, naturally farmed, pesticide-free, non-GMO, Kosher, and keto-friendly.
Ingredients:
- Organic Ground Cumin
Nutrition Facts:
- Not listed on the label
Not labeled as Gluten-Free
These brands are made of non-gluten ingredients, but not labeled as gluten-free. If you are extremely sensitive to gluten, you might want to take care. Not having gluten-free on the label might mean that other items containing gluten are manufactured in the same facility, and so there is a chance of cross-contamination. When possible, I have provided more information.
Simply Organic
This company does not label its cumin as gluten-free. They do, however, label three seasoning mixes (with cumin as an ingredient) as gluten-free.
Ingredients:
- Organic Cumin
Nutrition Facts:
- Not listed on the label
McCormick Organic Ground Cumin
This is not labeled gluten-free, so that it could have cross-contamination from other products produced in the same factory. McCormick puts out a blanket statement about following allergen and sanitation practices. They clean equipment and follow good manufacturing practices and change-over procedures to minimize cross-contact of ingredients.
Ingredient:
- Ground Cumin
Nutrition Facts:
- “This product has no significant nutritional value”
Frontier Organic Cumin Seed Ground
Non-GMO, non-ETO (a standard sterilization process), non-irradiated. Frontier Co-op also has Whole Color-Sorted Cumin Seeds.
Ingredients:
- Organic Ground Cumin
Nutrition Facts:
- Not listed on the package
Naturevibe Botanicals Organic Cumin Seed Powder
100% pure and natural, no artificial colors, flavors, or preservatives. Imported from India ,they also have Organic Black Cumin Seed Ground and Whole.
Ingredients:
- 100% Cumin Seed Powder
Nutrition Facts:
- Not listed on the package or website
Alternatives to Cumin
These alternatives are all certified gluten-free. As you can see, most come from the same company – Spicely – they are definitely worth checking out for gluten-free spices.
Ground Coriander
Coriander and Cumin both come from plants in the same family. They are used in similar dishes. Coriander is milder but also gives your dish a lemony, earthy taste. Use half the amount of coriander to your dish and add chili powder or cayenne for heat.
Coriander seeds come whole or ground.
Spicely Organic Coriander Ground
This is a gluten-free variety. It’s also organic, kosher, vegan, and keto-friendly.
Ingredients:
- Organic Coriander Seeds Ground
Nutrition Facts (per 1/2 tsp):
- 7 Calories
- .2g Fat
- 0mg Cholesterol
- .3mg Sodium
- 5mg Potassium
- .5g Carbohydrates (.4g Dietary Fiber)
- .1g Protein
Caraway Seeds
Caraway seeds and Cumin are both from the Parsley family as well. The seeds are often confused. Caraway is a bit milder than cumin. Use half the amount of caraway in recipes.
Spicely Organic Caraway Seeds
Gluten-free, Kosher, Vegan, and Organic.
Ingredients:
- Organic Caraway Seeds Biologuique Graines De Carvi
Nutrition Facts (per ½ tsp):
- 5 Calories
- .2g Fat (.1g Monounsaturated)
- .2mg Sodium
- 14mg Potassium
- .5g Carbohydrates (.4g Dietary Fiber)
- .2g Protein
Chili Powder
Chili Powder often contains cumin as one of its ingredients. Use half the amount of chili powder in recipes. Note that this may not work in all recipes.
Spicely Organic Chili Powder Salt-Free
Gluten-free, Kosher, Vegan, Organic
Ingredients:
- Organic Paprika
- Organic Cumin
- Organic Garlic
- Organic Onion
- Organic Black Pepper
- Organic Cayenne
Nutrition Facts (per 1 tsp):
- 0 Calories
- 0g Fat
- 0mg Cholesterol
- 0mg Sodium
- 0mg Potassium
- 0g Carbohydrates
- 0g Protein
Taco Seasoning
Taco Seasoning also contains cumin and is sometimes used as a seasoning. Not all taco seasoning is gluten-free, and some include a lot of sodium, so choose brands wisely.
Simply Organic Spicy Taco Seasoning
Gluten-free, kosher, and vegan.
Ingredients:
- Organic Chili Peppers
- Organic Onion
- Organic Maltodextrin
- Sea Salt
- Organic Paprika
- Organic Garlic
- Organic Cumin
- Organic Potato Starch
- Organic Cayenne
- Organic Black Pepper
- Organic Rice Concentrate
- Citric Acid
Nutrition Facts (per 2 tsp):
- 25 Calories
- .5g Fat
- 0mg Cholesterol
- 330mg Sodium
- 5g Carbohydrates (1g Fiber, 1g Sugar)
- 1g Protein
- 94mg Potassium
- 1mg Iron
- 18mg Calcium
Curry Powder
Cumin is one of the ingredients in curry powder.
Spicely Organic Curry Powder
Gluten-free, kosher, vegan, and organic.
Ingredients:
- Organic Coriander
- Organic Turmeric
- Organic Fenugreek
- Organic Cumin
- Organic Mustard
- Organic Black Pepper
- Organic Cayenne
Nutrition Facts:
No nutrition facts are listed on the label or their website, but I found these guidelines.
- 5 Calories
- .3g Fat
- 1mg Sodium
- 23mg Potassium
- 1g Carbohydrates (1.1g Dietary Fiber)
- .3g Protein
Garam Masala
Cumin is one of the ingredients in garam masala. This specific combination is used in Indian Daals.
Spicely Organic Garam Masala
Gluten-free, Kosher, Vegan, Organic, and Keto-Friendly.
Ingredients:
- Organic Coriander
- Organic Cinnamon
- Organic Fennel
- Organic Cumin
- Organic Black Pepper
- Organic Cardamom
- Organic Cloves
Nutrition Facts:
No nutrition facts are listed on the label or their website, but I found these guidelines:
- 6 Calories
- .2g Fat
- 2mg Sodium
- 18mg Potassium
- .8g Carbohydrates (.4g Dietary Fiber)
- .2g Protein
Related Questions
Is Cumin Spicy?
Cumin is described as a strong, earthy, spicy flavor. Some suggest it reminds them of dried lemon peel when added to meats. When added to rice, it emits a floral or nutty flavor. It is often used with a combination of other spices such as chili powder, and it bolsters that spicy flavor while adding a rich tone. By itself, it adds warmth.
In what climate is Cumin Grown?
Cumin is grown in a subtropical climate. While most of the world’s cumin is produced in the Indian subcontinent, it can also be found in Northern Africa, Mexico, Chile, and China.
What else is Cumin used for?
Cumin is used in teas, and for bird food. It’s used in cheeses and breads. It’s also used in pickles and pastries.