Cardamom
Fragrant green pods used in both sweet and savoury cooking from India to Scandinavia.
Nutrition per 100 g
Standardised to 100 g of cardamom for fair comparison. Typical serving: 1 tsp ground (2 g) — 6 kcal per 2 g serving.
| Nutrient | Per 100 g | Per serving (2 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 300 kcal | 6 kcal | 100 kcal |
| Protein | 10 g | 0.2 g | 3.3 g |
| Carbohydrate | 70 g | 1.4 g | 23.3 g |
| Fat | 5 g | 0.1 g | 1.7 g |
| Fibre | 30 g | 0.6 g | 10 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of cardamom, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (2 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 21 mg | 0.42 mg | 23% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Thiamin | 0.2 mg | 0.004 mg | 17% |
| Riboflavin | 0.18 mg | 0.004 mg | 14% |
| Niacin | 1.1 mg | 0.022 mg | 7% |
| Vitamin B6 | 0.23 mg | 0.005 mg | 14% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Minerals | |||
| Calcium | 383 mg | 7.7 mg | 29% |
| Iron | 14 mg | 0.28 mg | 78% |
| Magnesium | 229 mg | 4.6 mg | 55% |
| Phosphorus | 178 mg | 3.6 mg | 14% |
| Potassium | 1119 mg | 22.4 mg | 24% |
| Sodium | 18 mg | 0.36 mg | <1% |
| Zinc | 7.5 mg | 0.15 mg | 68% |
| Copper | 0.38 mg | 0.008 mg | 42% |
| Manganese | 28 mg | 0.56 mg | 1217% |
Source: USDA FoodData Central — Spices, cardamom
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat cardamom?
- Intense aroma means very little is needed.
- Traditionally chewed to freshen breath.
How to include it
- Crush whole pods into rice and curries.
- Add to coffee, porridge and baked fruit.
Things to consider
- One of the most expensive spices by weight.
- Ground cardamom loses aroma within months.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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