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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
A comforting and simple red lentil dal from Odisha, tempered with the unique five-spice blend called pancha phutana. This light and flavorful dal is a staple in every Odia household and comes together in under 30 minutes.
A traditional Odia delicacy where tender prawns are cooked with a medley of root vegetables in a fragrant, mildly spiced gravy. This comforting curry, seasoned with the unique five-spice blend 'pancha phutana', is a true taste of Odisha's rustic and wholesome cuisine.
A creamy and tangy curry from Odisha, featuring tender vegetables simmered in a yogurt and fresh coconut gravy. This comforting dish, tempered with classic pancha phutana, is a beautiful accompaniment to steamed rice.
Yes, pancha phutana is a very healthy spice blend. It is rich in antioxidants and essential minerals like iron, magnesium, and selenium, which help combat cellular damage and support metabolic health.
Per 100g, this spice mix provides approximately 385 calories, 20.1g of protein, and 20.4g of fat. It is a dense source of plant-based protein and healthy fats, though it is typically consumed in small, flavorful amounts.
Yes, it is highly effective for digestion due to the carminative properties of fennel and cumin seeds. These components help reduce bloating, gas, and stimulate the production of digestive enzymes.
Pancha phutana is naturally vegan and gluten-free. It consists entirely of whole seeds—typically cumin, brown mustard, fenugreek, nigella, and fennel—with no added fillers or animal products.
Yes, it is keto-friendly. Although it contains 45.4g of carbohydrates per 100g, the actual amount used in a single serving is very small, contributing negligible carbs to a meal while providing healthy fats.
It has a complex, savory, and slightly bitter flavor profile. The fennel adds a touch of sweetness, the mustard seeds provide pungency, and the fenugreek offers a deep, nutty bitterness that characterizes many Eastern Indian dishes.
It is most commonly used for 'tempering' or 'tadka.' You fry the whole seeds in hot oil or ghee until they begin to pop and release their aroma, then add the seasoned oil to lentils, vegetables, or fish curries.
pancha phutana is a versatile ingredient found in cuisines around the world. With 385 calories per 100g and 20.1 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the spice category with complete nutrition information.
View all spice →Discover 10 recipes featuring pancha phutana with step-by-step instructions.
Browse recipes →No, pancha phutana is traditionally used as whole seeds. Grinding the mixture can make the flavor overly bitter, particularly because of the fenugreek and nigella seeds, which are best enjoyed whole.
Store the spice mix in an airtight container in a cool, dry, and dark place. When kept away from moisture and heat, the whole seeds will retain their flavor and nutritional potency for up to 12 months.
If you don't have the pre-made mix, you can create your own by mixing equal parts of cumin, brown mustard, fenugreek, nigella (kalonji), and fennel seeds. If you are missing one ingredient, you can still use the remaining seeds, though the flavor will be less complex.
