CardamomSpice
311
kcal / 100g
6
kcal / 1 tsp, ground
5 things to watch for
Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.
Nutrition Facts (per 100g)
| Nutrient | Amount | %DV |
|---|---|---|
| Energy | 311kcal | — |
| Protein | 10.76g | 22% |
| Total lipid (fat) | 6.7g | 9% |
| Fatty acids, total saturated | 0.68g | 3% |
| Cholesterol | 0mg | 0% |
| Carbohydrate, by difference | 68.47g | 25% |
| Fiber, total dietary | 28g | 100% |
| Sodium, Na | 18mg | 1% |
Vitamins & Minerals
Calcium contributes to normal blood clotting EU register →
Calcium contributes to normal energy-yielding metabolism EU register →
Calcium contributes to normal muscle function EU register →
Calcium contributes to normal neurotransmission EU register →
Calcium contributes to the normal function of digestive enzymes EU register →
Calcium has a role in the process of cell division and specialisation EU register →
Calcium is needed for the maintenance of normal bones EU register →
Calcium is needed for the maintenance of normal teeth EU register →
Iron contributes to normal cognitive function EU register →
Iron contributes to normal energy-yielding metabolism EU register →
Iron contributes to normal formation of red blood cells and haemoglobin EU register →
Iron contributes to normal oxygen transport in the body EU register →
Iron contributes to the normal function of the immune system EU register →
Iron contributes to the reduction of tiredness and fatigue EU register →
Iron has a role in the process of cell division EU register →
Potassium contributes to normal functioning of the nervous system EU register →
Potassium contributes to normal muscle function EU register →
Potassium contributes to the maintenance of normal blood pressure EU register →
Magnesium contributes to a reduction of tiredness and fatigue EU register →
Magnesium contributes to electrolyte balance EU register →
Magnesium contributes to normal energy-yielding metabolism EU register →
Magnesium contributes to normal functioning of the nervous system EU register →
Magnesium contributes to normal muscle function EU register →
Magnesium contributes to normal protein synthesis EU register →
Magnesium contributes to normal psychological function EU register →
Magnesium contributes to the maintenance of normal bones EU register →
Magnesium contributes to the maintenance of normal teeth EU register →
Phosphorus contributes to normal energy-yielding metabolism EU register →
Phosphorus contributes to normal function of cell membranes EU register →
Phosphorus contributes to the maintenance of normal bones EU register →
Phosphorus contributes to the maintenance of normal teeth EU register →
Zinc contributes to normal DNA synthesis EU register →
Zinc contributes to normal acid-base metabolism EU register →
Zinc contributes to normal carbohydrate metabolism EU register →
Zinc contributes to normal cognitive function EU register →
Zinc contributes to normal fertility and reproduction EU register →
Zinc contributes to normal macronutrient metabolism EU register →
Zinc contributes to normal metabolism of fatty acids EU register →
Zinc contributes to normal metabolism of vitamin A EU register →
Zinc contributes to normal protein synthesis EU register →
Zinc contributes to the maintenance of normal bones EU register →
Zinc contributes to the maintenance of normal hair EU register →
Zinc contributes to the maintenance of normal nails EU register →
Zinc contributes to the maintenance of normal skin EU register →
Zinc contributes to the maintenance of normal testosterone levels in the blood EU register →
Zinc contributes to the maintenance of normal vision EU register →
Zinc contributes to the normal function of the immune system EU register →
Zinc contributes to the protection of cells from oxidative stress EU register →
Zinc has a role in the process of cell division EU register →
Copper contributes to maintenance of normal connective tissues EU register →
Copper contributes to normal functioning of the nervous system EU register →
Copper contributes to normal hair pigmentation EU register →
Copper contributes to normal iron transport in the body EU register →
Copper contributes to normal skin pigmentation EU register →
Copper contributes to the normal function of the immune system EU register →
Copper contributes to the protection of cells from oxidative stress EU register →
Manganese contributes to normal energy-yielding metabolism EU register →
Manganese contributes to the maintenance of normal bones EU register →
Manganese contributes to the normal formation of connective tissue EU register →
Manganese contributes to the protection of cells from oxidative stress EU register →
Vitamin C contributes to normal collagen formation for the normal function of blood vessels EU register →
Vitamin C contributes to normal collagen formation for the normal function of bones EU register →
Vitamin C contributes to normal collagen formation for the normal function of cartilage EU register →
Vitamin C contributes to normal collagen formation for the normal function of gums EU register →
Vitamin C contributes to normal collagen formation for the normal function of skin EU register →
Vitamin C contributes to normal collagen formation for the normal function of teeth EU register →
Vitamin C contributes to normal energy-yielding metabolism EU register →
Vitamin C contributes to normal functioning of the nervous system EU register →
Vitamin C contributes to normal psychological function EU register →
Vitamin C contributes to the normal function of the immune system EU register →
Vitamin C contributes to the reduction of tiredness and fatigue EU register →
Vitamin C contributes to the regeneration of the reduced form of vitamin E EU register →
Vitamin C increases iron absorption EU register →
Thiamine contributes to normal energy-yielding metabolism EU register →
Thiamine contributes to normal functioning of the nervous system EU register →
Thiamine contributes to normal psychological function EU register →
Thiamine contributes to the normal function of the heart EU register →
Vitamin B6 contributes to normal cysteine synthesis EU register →
Vitamin B6 contributes to normal energy-yielding metabolism EU register →
Vitamin B6 contributes to normal functioning of the nervous system EU register →
Vitamin B6 contributes to normal homocysteine metabolism EU register →
Vitamin B6 contributes to normal protein and glycogen metabolism EU register →
Vitamin B6 contributes to normal psychological function EU register →
Vitamin B6 contributes to normal red blood cell formation EU register →
Vitamin B6 contributes to the normal function of the immune system EU register →
Vitamin B6 contributes to the reduction of tiredness and fatigue EU register →
Vitamin B6 contributes to the regulation of hormonal activity EU register →
Diet Compatibility
- VeganYes
Yes — Cardamom is vegan.
Based on Open Food Facts ingredient analysis. How we set this
- VegetarianYes
Yes — Cardamom is vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
- Palm Oil FreeYes
Yes — Cardamom is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
- Gluten-FreeYes
Yes — Cardamom is gluten-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Dairy-FreeYes
Yes — Cardamom is dairy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Nut-FreeYes
Yes — Cardamom is nut-free.
Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this
- Soy-FreeYes
Yes — Cardamom is soy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Egg-FreeYes
Yes — Cardamom is egg-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- KetoNo
No — Cardamom is not keto-friendly (40.47 g net carbs per 100g, over the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)
≤5g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-CarbNo
No — Cardamom is not low-carb (40.47 g net carbs per 100g, over the ≤15 g net carbs bar). (may not account for sugar alcohols.)
≤15g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-SugarUnclear
We can't determine whether Cardamom is low in sugar from the available data — worth a quick check against the label before you buy.
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
- High-ProteinYes
Yes — Cardamom is high in protein (10.76 g protein per 100g, meets the ≥10 g protein bar).
≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this
- Low-FatNo
No — Cardamom is not low-fat (6.7 g fat per 100g, over the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
- Low-CalorieNo
No — Cardamom is not low-calorie (311 kcal per 100g, over the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this
Read the sourced research
Cardamom has zero vitamin B-12 and zero cholesterol, consistent with it being a plant-based spice, per USDA data. A typical 2g serving carries about 1.4g total carbohydrate and 0.6g fiber — too little to matter for most diet counts. [4]
Monash University lists cardamom as a low-FODMAP spice across several cuisines, per its spice-and-herb testing. [5]
Cardamom itself is a naturally gluten-free spice, but cross-contact during processing is the real risk to watch for. The FDA's gluten-free labeling threshold — under 20 ppm — is the benchmark used to judge whether a cross-contact spice still qualifies, per this celiac-focused guide. [6]
Health Benefits
A meta-analysis of 8 randomized trials found cardamom lowered several inflammation markers — hs-CRP, IL-6, and TNF-alpha all dropped versus placebo. The same analysis found small blood pressure drops too: systolic down 0.54 mmHg and diastolic down 0.9 mmHg on average. [1]
In one trial, people with stage-1 hypertension who took 3g of cardamom daily for 12 weeks saw systolic blood pressure fall from 154.2 to 134.8 mmHg, and diastolic from 91.8 to 79.6 mmHg. A separate trial in type 2 diabetes found the same 3g/day dose lowered HbA1c from 8.19% to 7.71% over 10 weeks. [2]
Storage & Buying Tips
Cold grinding (2-5°C) preserves more of cardamom's essential oil than grinding at room temperature — about 1% more oil content stays intact, per a controlled study. Grinding the pods cold, such as with ice, is a simple way to keep more of that aroma before it's lost to volatility. [3]
Frequently Asked Questions
What is cardamom, and how is black cardamom different?
Cardamom comes from the seed pods of a ginger-family plant (Zingiberaceae), making it one of the priciest spices in the world. True green cardamom (Elettaria cardamomum) originated in southern India's Western Ghats and is now farmed in Sri Lanka, Guatemala, Indochina, and Tanzania.
Black cardamom (Amomum subulatum) is a different, unrelated genus sold alongside it. Its smokier taste comes from being dried over an open fire, not from any relation to green cardamom. [7]
Is cardamom a nut?
No. Despite sharing a spice-rack shelf with other seasonings, cardamom has nothing to do with nuts botanically.
It's a seed pod from a ginger-family plant (genus Elettaria or Amomum) — not a tree nut, and not a legume either. [7]
Can you eat cardamom pods whole, or do you need to remove them?
Yes, both the pod and the seeds inside are edible — you can chew them whole, steep them crushed, or grind them into a dish. That said, most cooks use whole pods the way you would a bay leaf: dropped into rice, stews, or tea purely to infuse flavor, then fished out before serving.
Black cardamom especially gets used this way, since its smoky flavor sits mostly in the husk rather than needing to be eaten. [8]
Is cardamom safe during pregnancy and breastfeeding?
Cooking with cardamom at normal food amounts is considered fine during both pregnancy and breastfeeding. WebMD calls larger, medicine-like doses "possibly unsafe" in pregnancy over a theoretical miscarriage risk, so it recommends sticking to food-level amounts.
For breastfeeding, the NIH's LactMed database has no reports of harm to nursing infants, and cardamom has long featured in herbal mixes for infant colic and milk supply. One trial found a multi-herb blend — cardamom plus wild asparagus, dill, and cumin — improved breastfeeding rates at 6 months versus placebo, though that credits the combination, not cardamom alone. [9]
Can cardamom cause allergic reactions or side effects?
Genuine cardamom allergy is rare, but it's not just theoretical — case reports exist. These include a curry-triggered anaphylaxis linked to cardamom and fenugreek-specific IgE, contact dermatitis in a confectioner, and skin irritation among spice-factory workers handling cardamom powder.
Because cardamom is a ginger-family spice, allergists consider cross-reactivity with other Zingiberaceae spices plausible. That link hasn't been formally studied or confirmed, though. [7]
Is it safe to consume cardamom every day?
As an everyday cooking spice, cardamom is considered safe for regular use. The picture changes for concentrated supplements — clinical trials have tested around 3g a day for 2 to 16 weeks, a much bigger dose than typical cooking.
WebMD notes there isn't strong evidence cardamom works as a medicine at any dose, and suggests checking with a healthcare provider before taking it as a supplement rather than a food. [2]
Found in these products
None of the products in our database currently contain Cardamom.
Sources & Last Updated
Nutrition data: USDA FoodData Central, “Spices, cardamom” (SR Legacy, fdcId 170919), updated 2026-08-27.
Research reviewed 2026-08-27.
- Heydarian et al., Food Science & Nutrition (2023-10-06)
- Yahyazadeh et al., Iranian Journal of Basic Medical Sciences (2021-10-31)
- Omanakutty et al., Journal of Essential Oil Bearing Plants (2013-03-11)
- Spices, cardamom - Nutrients - SR Legacy | USDA FoodData Central
- Monash Fodmap — Using herbs & spices on a low FODMAP diet (2017-11-07)
- Celiac Guide: Gluten-Free Spices & Seasonings (2023-11-04)
- f267 Cardamon | Thermo Fisher Scientific
- America's Test Kitchen (2021-02-02)
- NCBI Bookshelf — Cardamom (2025-05-14)