Nutmeg
A warm, sweet spice grated into sauces, greens and baked dishes.
Nutrition per 100 g
Standardised to 100 g of nutmeg for fair comparison. Typical serving: 1 tsp ground (2.2 g) — 12 kcal per 2.2 g serving.
| Nutrient | Per 100 g | Per serving (2.2 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 545 kcal | 12 kcal | 100 kcal |
| Protein | 4.5 g | 0.1 g | 0.8 g |
| Carbohydrate | 50 g | 1.1 g | 9.2 g |
| Fat | 36.4 g | 0.8 g | 6.7 g |
| Fibre | 22.7 g | 0.5 g | 4.2 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of nutmeg, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (2.2 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 5 µg | 0.11 µg | <1% |
| Vitamin C | 3 mg | 0.066 mg | 3% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0 mg | 0 mg | 0% |
| Vitamin K | 0 µg | 0 µg | 0% |
| Thiamin | 0.35 mg | 0.008 mg | 29% |
| Riboflavin | 0.057 mg | 0.001 mg | 4% |
| Niacin | 1.3 mg | 0.029 mg | 8% |
| Vitamin B6 | 0.16 mg | 0.004 mg | 9% |
| Folate | 76 µg | 1.7 µg | 19% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Choline | 8.8 mg | 0.19 mg | 2% |
| Minerals | |||
| Calcium | 184 mg | 4 mg | 14% |
| Iron | 3 mg | 0.066 mg | 17% |
| Magnesium | 183 mg | 4 mg | 44% |
| Phosphorus | 213 mg | 4.7 mg | 17% |
| Potassium | 350 mg | 7.7 mg | 7% |
| Sodium | 16 mg | 0.35 mg | <1% |
| Zinc | 2.2 mg | 0.048 mg | 20% |
| Selenium | 1.6 µg | 0.035 µg | 3% |
| Copper | 1 mg | 0.022 mg | 111% |
| Manganese | 2.9 mg | 0.064 mg | 126% |
Source: USDA FoodData Central — Spices, nutmeg, ground
% 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 nutmeg?
- Lifts creamy and dairy-based dishes.
- A pinch replaces extra salt in spinach and sauces.
How to include it
- Grate fresh over spinach, sauces and porridge.
- Use a pinch, not a spoonful.
Things to consider
- Large amounts (over about 5 g) are genuinely toxic.
- Pre-ground loses its aroma quickly.
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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