Other
bengali five spice mix.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
panch phoronpanch phoranpadkaune masala
SERVING
CALORIES
385
PROTEIN
16.8g
CARBS
44.2g
FAT
18.5g
FIBER
33g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories385kcal—
Protein16.8g34%
Carbohydrates44.2g16%
Fiber33g118%
Sugar1.2g2%
Total fat18.5g24%
Saturated fat1.8g9%
Trans fat0g—
Cholesterol0mg0%
Water7.5g—
MINERALS
Sodium65mg3%
Potassium1450mg31%
Calcium820mg63%
Iron38.5mg214%
Magnesium310mg74%
Phosphorus420mg34%
Zinc4.2mg38%
Copper0.80mg89%
Manganese2.1mg91%
Selenium12.5µg23%
VITAMINS
Vitamin A35µg4%
Vitamin C8.5mg9%
Vitamin D0µg0%
Vitamin E2.5mg17%
Vitamin K15µg13%
Thiamin (B1)0.40mg33%
Riboflavin (B2)0.30mg23%
Niacin (B3)3.5mg22%
Pantothenic acid (B5)0.60mg12%
Vitamin B60.50mg29%
Folate (B9)45µg11%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup150g
1 tablespoon9g
1 teaspoon3g
1 oz28.4g
1 lb453.6g
1 ml0.6g
HEALTH BENEFITS
Why eat it.
- ✓Aids digestion through fennel and cumin seeds
- ✓Rich in antioxidants from nigella and fenugreek
- ✓Helps regulate blood sugar levels
- ✓Anti-inflammatory properties
- ✓Excellent source of dietary iron and magnesium
COOKING TIPS
In the kitchen.
- 1Always temper in hot oil or ghee (tadka) to release the flavors
- 2Do not over-fry; fenugreek seeds become very bitter if burnt
- 3Traditionally used whole, but can be lightly crushed for a more intense aroma
STORAGE
Keep it fresh.
- Store in an airtight glass container to preserve essential oils
- Keep in a cool, dark, and dry place away from direct sunlight
- Use within 6 to 12 months for maximum aromatic potency
FAQ
Frequently asked questions.
What are the five spices in Bengali five spice mix?
It consists of equal parts of fenugreek seeds, nigella seeds, cumin seeds, radhuni (or black mustard seeds), and fennel seeds.
How long does panch phoron last?
When stored in an airtight container in a cool, dark place, it remains flavorful for up to one year.
Can I freeze Bengali five spice mix?
It is not necessary to freeze it, but you can. However, moisture is the enemy of spices, so ensure the container is perfectly sealed.
What is a good substitute for panch phoron?
You can make your own by mixing equal parts of cumin, fennel, nigella, fenugreek, and black mustard seeds.
Is panch phoron the same as Chinese five spice?
No, they are completely different. Chinese five spice is a powder containing cinnamon, cloves, fennel, star anise, and peppercorns, while Bengali five spice is a whole seed mix.
How do I use it in cooking?
It is typically used as a 'tadka' or tempering. Heat oil, add the seeds until they pop, and then add your vegetables or lentils.
What is Radhuni and can I skip it?
Radhuni is wild celery seed. It is hard to find outside Bengal and is often substituted with black mustard seeds in most commercial panch phoron mixes.
Does it contain any allergens?
It is naturally gluten-free and nut-free, but those with mustard allergies should check if the mix contains mustard seeds.
