Spices, nutmeg, ground
Whole food · Spices and Herbs
Photo: Wikipedia
Ground nutmeg is the warm, aromatic powder from the dried seed of the Myristica fragrans tree, offering a sweet, woody, and slightly peppery flavor. Its nutrition is notable for its high fiber content (over 20g per 100g) and significant fat and calorie density, making it a potent flavoring rather than a bulk food.
Calorie split: 4% protein · 36% carbs · 60% fat
↓ Full nutrition💚 Why it's loved
People love nutmeg for its complex, warm sweetness that transforms both sweet and savory dishes, from holiday baked goods to creamy sauces. Its versatility and deep cultural association with comfort and festivity make it a cherished spice worldwide.
⚠️ Watch-outs & how to enjoy it better
In very large doses, nutmeg can be toxic due to the compound myristicin, causing adverse effects. A concrete tip is to use it sparingly, typically just a pinch or 1/4 teaspoon per recipe, and never consume it in large quantities. Those with digestive sensitivities should start with small amounts.
Key benefits
- Rich in dietary fiber, aiding digestion.
- Contains antioxidants like monoterpenes and phenolic compounds.
- Provides essential minerals such as manganese and copper.
- May support cognitive function and have anti-inflammatory properties.
- Adds flavor without added sodium or sugar.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Nutmeg and mace are two distinct spices from the same fruit: nutmeg is the inner seed, while mace is the lacy, red covering (aril) around it.
Full nutrition (USDA data · scales with serving)
| Water | 6.2 g |
| Energy | 525 kcal |
| Energy | 2196 kj |
| Protein | 5.8 g |
| Total lipid (fat) | 36.3 g |
| Ash | 2.3 g |
| Carbohydrate, by difference | 49.3 g |
| Fiber, total dietary | 20.8 g |
| Total Sugars | 3.0 g |
| Calcium, Ca | 184 mg |
| Iron, Fe | 3.0 mg |
| Magnesium, Mg | 183 mg |
| Phosphorus, P | 213 mg |
| Potassium, K | 350 mg |
| Sodium, Na | 16.0 mg |
| Zinc, Zn | 2.1 mg |
| Copper, Cu | 1.0 mg |
| Manganese, Mn | 2.9 mg |
| Selenium, Se | 1.6 ug |
| Vitamin C, total ascorbic acid | 3.0 mg |
| Thiamin | 0.35 mg |
| Riboflavin | 0.06 mg |
| Niacin | 1.3 mg |
| Vitamin B-6 | 0.16 mg |
| Folate, total | 76.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 76.0 ug |
| Folate, DFE | 76.0 ug |
| Choline, total | 8.8 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 5.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 28.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 66.0 ug |
| Vitamin A, IU | 102 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.00 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.53 mg |
| Tocopherol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 25.9 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.37 g |
| SFA 14:0 | 22.8 g |
| SFA 16:0 | 2.3 g |
| SFA 18:0 | 0.17 g |
| Fatty acids, total monounsaturated | 3.2 g |
| MUFA 16:1 | 1.4 g |
| MUFA 18:1 | 1.6 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.35 g |
| PUFA 18:2 | 0.35 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
| Phytosterols | 62.0 mg |
Amino acid profile (per 100g)
Estimated from Spices, fenugreek seed — USDA does not publish this profile for Spices.
| Tryptophan | 0.39 g |
| Threonine | 0.90 g |
| Isoleucine | 1.2 g |
| Leucine | 1.8 g |
| Lysine | 1.7 g |
| Methionine | 0.34 g |
| Cystine | 0.37 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.76 g |
| Valine | 1.1 g |
| Arginine | 2.5 g |
| Histidine | 0.67 g |
| Alanine | 1.0 g |
| Aspartic acid | 2.7 g |
| Glutamic acid | 4.0 g |
| Glycine | 1.3 g |
| Proline | 1.2 g |
| Serine | 1.2 g |
FAQ
Is nutmeg the same as mace?
No. They come from the same fruit. Nutmeg is the inner seed, while mace is the red, lacy covering (aril) around the seed. Mace has a similar but more delicate and slightly more aromatic flavor.
How should I store ground nutmeg?
Store it in a cool, dark place in an airtight container to preserve its volatile oils and flavor. Whole nutmegs last longer; grate them fresh as needed for the best taste.
Can I use too much nutmeg in a recipe?
Yes. Nutmeg is potent; overuse can make a dish taste bitter, soapy, or overwhelmingly medicinal. A little goes a long way—start with a pinch (about 1/8 teaspoon) and adjust to taste.
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 5.25 kcal/g · 4% calories from protein · 20.8 g fiber · 3.0 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: 0.05 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.