Spices, cardamom
Whole food · Spices and Herbs
Photo: Wikipedia
Cardamom is the intensely aromatic seed pod from a plant in the ginger family, prized for its complex, resinous flavor that is simultaneously citrusy, floral, and slightly minty. Nutritionally, it is a fiber powerhouse, with 28g of dietary fiber per 100g, making it a potent addition to dishes for digestive health.
Calorie split: 11% protein · 73% carbs · 16% fat
↓ Full nutrition💚 Why it's loved
People love cardamom for its uniquely complex, warm aroma that can transform both sweet and savory dishes, from Swedish pastries to Indian curries. Its versatility and deep cultural roots in global cuisines make it a beloved spice for adding sophisticated depth.
⚠️ Watch-outs & how to enjoy it better
Its intense, camphor-like flavor can be overpowering if used excessively, potentially dominating a dish. For those unaccustomed to it, the taste can be confusing or medicinal. To counteract this, start with a very small amount (a single pod or 1/8 tsp ground) and pair it with balancing ingredients like warm spices (cinnamon, cloves) or creamy fats (yogurt, coconut milk).
Key benefits
- Exceptionally high in dietary fiber
- Rich in antioxidant compounds
- May support digestive comfort
- Contains trace minerals like iron and magnesium
- Used traditionally as a natural breath freshener
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Cardamom is the world's third most expensive spice by weight, after saffron and vanilla, due to its labor-intensive hand-harvesting and processing.
Full nutrition (USDA data · scales with serving)
| Water | 8.3 g |
| Energy | 311 kcal |
| Energy | 1303 kj |
| Protein | 10.8 g |
| Total lipid (fat) | 6.7 g |
| Ash | 5.8 g |
| Carbohydrate, by difference | 68.5 g |
| Fiber, total dietary | 28.0 g |
| Calcium, Ca | 383 mg |
| Iron, Fe | 14.0 mg |
| Magnesium, Mg | 229 mg |
| Phosphorus, P | 178 mg |
| Potassium, K | 1119 mg |
| Sodium, Na | 18.0 mg |
| Zinc, Zn | 7.5 mg |
| Copper, Cu | 0.38 mg |
| Manganese, Mn | 28.0 mg |
| Vitamin C, total ascorbic acid | 21.0 mg |
| Thiamin | 0.20 mg |
| Riboflavin | 0.18 mg |
| Niacin | 1.1 mg |
| Vitamin B-6 | 0.23 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.68 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.03 g |
| SFA 16:0 | 0.57 g |
| SFA 18:0 | 0.06 g |
| Fatty acids, total monounsaturated | 0.87 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 0.85 g |
| Fatty acids, total polyunsaturated | 0.43 g |
| PUFA 18:2 | 0.31 g |
| PUFA 18:3 | 0.12 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
| Phytosterols | 46.0 mg |
Amino acid profile (per 100g)
Estimated from Spices, garlic powder — USDA does not publish this profile for Spices.
| Tryptophan | 0.12 g |
| Threonine | 0.37 g |
| Isoleucine | 0.41 g |
| Leucine | 0.73 g |
| Lysine | 0.77 g |
| Methionine | 0.11 g |
| Cystine | 0.25 g |
| Phenylalanine | 0.53 g |
| Tyrosine | 0.45 g |
| Valine | 0.67 g |
| Arginine | 3.4 g |
| Histidine | 0.26 g |
| Alanine | 0.48 g |
| Aspartic acid | 1.9 g |
| Glutamic acid | 3.7 g |
| Glycine | 0.53 g |
| Proline | 1.4 g |
| Serine | 0.51 g |
| Hydroxyproline | 0.00 g |
FAQ
What's the difference between green and black cardamom?
Green cardamom has a bright, sweet, floral aroma and is used in both sweets and savory dishes. Black cardamom is larger, dried over open fire, and has a smoky, camphor-like flavor used primarily in savory, hearty dishes like meat curries and stews.
How should I store cardamom for maximum freshness?
Store whole pods in an airtight container in a cool, dark place for up to a year. Ground cardamom loses its potency quickly, so it's best to buy whole pods and grind them as needed with a mortar and pestle or spice grinder.
Can I use cardamom in coffee?
Absolutely! Adding a crushed cardamom pod or a pinch of ground cardamom to coffee grounds before brewing creates a fragrant, Middle Eastern-inspired beverage known as 'qahwa' or cardamom coffee.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.11 kcal/g · 14% calories from protein · 28.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.02 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.