Nutmeg
Nutmeg, dried
Categories
Cooking method
| Macros | per 100 g |
|---|---|
| Calories | 500 kcal |
| Protein | 5.8 g |
| Fat | 36.3 g |
| Carbs | 28.5 g |
Nutmeg is the dried seed kernel of Myristica fragrans, typically sold whole or pre-ground and used in very small quantities as a spice. It appears across sweet and savoury cooking — in béchamel sauce, custards, mulled drinks, spiced baked goods and rice dishes — where a pinch or a few grates is the norm rather than gram-scale servings. Per 100 g, nutmeg provides 507 kcal, 5.8 g of protein, 36.3 g of fat, 49.3 g of carbohydrates and 20.8 g of dietary fibre, with only 3 g of sugars. It contains 350 mg of potassium, 213 mg of phosphorus and 184 mg of calcium per 100 g, alongside 76 mcg of folate. No glycemic index is available, reflecting its use as a flavouring rather than a staple food. Nutmeg is compatible with vegan, vegetarian, gluten-free, dairy-free, paleo, Mediterranean and low-FODMAP dietary patterns.
How many calories in nutmeg?
Nutmeg contains 507 kcal per 100 g, which sounds high but is largely irrelevant in practice — a typical pinch used in cooking weighs under 1 g, contributing fewer than 5 kcal to a dish.
How much calcium is in nutmeg?
Nutmeg contains 184 mg of calcium per 100 g. Because it is used in such small amounts, the actual calcium contribution per serving is minimal, but it is one of the more notable minerals in its nutritional profile.
Is nutmeg gluten-free?
Yes, nutmeg is naturally gluten-free and appears on the compatible diet list for gluten-free, as well as vegan, dairy-free, paleo, Mediterranean and low-FODMAP patterns. As with any spice, checking for cross-contamination on the product label is advisable if sensitivity is a concern.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 500 kcal |
| Protein | 5.8 g |
| Fat | 36.3 g |
| Carbs | 28.5 g |
| Sugars | 3.0 g |
| Fiber | 20.8 g |
| Starch | 25.5 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 30.5 g |
| Monounsaturated | 3.8 g |
| Polyunsaturated | 0.41 g |
| Trans | 0 g |
| Omega-3 | 0 g |
| Omega-6 | 0.41 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 184 mg |
| Iron | 3.0 mg |
| Magnesium | 183 mg |
| Phosphorus | 213 mg |
| Potassium | 350 mg |
| Sodium | 16.0 mg |
| Zinc | 2.1 mg |
| Selenium | 1.6 mcg |
| Iodine | 0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 5.0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 3.0 mg |
| Vitamin D | 0 mcg |
| Thiamin (B1) | 0.35 mg |
| Riboflavin (B2) | 0.057 mg |
| Niacin (B3) | 1.3 mg |
| Vitamin B6 | 0.16 mg |
| Folate (B9) | 76.0 mcg |
Other cooking states of Nutmeg
Raw nutmeg (507 kcal).
