Food Nutrient Profile - Cardamom

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Nutrients in 100 grams of Cardamom

Cardamom Spices (Elettaria cardamomum).

Macros Ratio

Protein Fat Carbs
11%
16%
73%
100 g ▼

Macro Nutrients

Cardamom
Energy311 kcal
10.7%
Cardamom Spices provide 311kcal of Energy per 100 grams, meeting 10.7% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat6.7 g
6.9%
Cardamom Spices provide 6.7g of Fat per 100 grams, meeting 6.9% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.68 g
2.13%
Cardamom Spices provide 0.68g of Saturated Fat per 100 grams, meeting 2.13% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.12 g
7.5%
Cardamom Spices provide 0.12g of Omega 3 per 100 grams, meeting 7.5% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.31 g
1.82%
Cardamom Spices provide 0.31g of Omega 6 per 100 grams, meeting 1.82% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Cardamom Spices provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate68.5 g
52.7%
Cardamom Spices provide 68.5g of Carbohydrate per 100 grams, meeting 52.7% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber28 g
73.7%
Cardamom Spices provide 28g of Fiber per 100 grams, meeting 73.7% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein10.8 g
19.2%
Cardamom Spices provide 10.8g of Protein per 100 grams, meeting 19.2% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Cardamom
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Cardamom Spices provide 0μg of Vitamin A per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.2 mg
16.5%
Thiamine
Cardamom Spices provide 0.2mg of Vitamin B1 per 100 grams, meeting 16.5% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.18 mg
14%
Riboflavin
Cardamom Spices provide 0.18mg of Vitamin B2 per 100 grams, meeting 14% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B31.1 mg
6.9%
Niacin, nicotinic acid, niacinamide
Cardamom Spices provide 1.1mg of Vitamin B3 per 100 grams, meeting 6.9% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B5
NA
Pantothenic acid
No information available
Vitamin B60.23 mg
17.7%
Pyridoxine
Cardamom Spices provide 0.23mg of Vitamin B6 per 100 grams, meeting 17.7% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9
NA
Folates and Folic Acid
No information available
Vitamin B120 μg
0%
Cobalamin
Cardamom Spices provide 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C21 mg
23.3%
Ascorbic acid
Cardamom Spices provide 21mg of Vitamin C per 100 grams, meeting 23.3% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Cardamom Spices provide 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Cardamom
Calcium383 mg
38.3%
Cardamom Spices provide 383mg of Calcium per 100 grams, meeting 38.3% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.38 mg
42.6%
Cardamom Spices provide 0.38mg of Copper per 100 grams, meeting 42.6% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron14 mg
175%
Cardamom Spices provide 14mg of Iron per 100 grams, meeting 175% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium229 mg
54.5%
Cardamom Spices provide 229mg of Magnesium per 100 grams, meeting 54.5% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese28 mg
1217%
Cardamom Spices provide 28mg of Manganese per 100 grams, meeting 1217% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus178 mg
25.4%
Cardamom Spices provide 178mg of Phosphorus per 100 grams, meeting 25.4% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium1119 mg
33%
Cardamom Spices provide 1119mg of Potassium per 100 grams, meeting 33% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium
NA
No information available
Sodium18 mg
1.2%
Cardamom Spices provide 18mg of Sodium per 100 grams, meeting 1.2% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc7.47 mg
68%
Cardamom Spices provide 7.47mg of Zinc per 100 grams, meeting 68% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water8.28 g
0.22%
Cardamom Spices provide 8.28g of Water per 100 grams, meeting 0.22% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Cardamom Nutrition Facts | 100g

Discover the nutritional data of cardamom spices, including macro and micronutrients, in 100g servings. Learn about the health benefits and nutritional value of cardamom.

Vitamins in 100 Grams of Cardamom Spices

Cardamom is not just a flavorful spice; it's also packed with essential vitamins that contribute to your overall health. Here's a breakdown of the vitamin content in 100 grams of cardamom:

Minerals in 100 Grams of Cardamom Spices

Cardamom is a powerhouse of essential minerals that play a significant role in maintaining various bodily functions. Here's what you get in 100 grams of cardamom:

Macronutrients in 100 Grams of Cardamom Spices

In addition to vitamins and minerals, cardamom also provides essential macronutrients that are important for your daily energy needs and overall health:

Incorporating cardamom into your diet not only enhances the flavor of your dishes but also provides a variety of nutrients that support your overall health. Whether you add it to your morning oatmeal, smoothies, or savory dishes, this spice is a versatile and nutritious addition to your plant-based diet.

Frequently Asked Questions about Cardamom

What are the health benefits of Cardamom?

Cardamom is a spice that is rich in antioxidants and has been linked to various health benefits. It may help improve digestion, reduce inflammation, and lower blood pressure. Additionally, cardamom has antimicrobial properties and may help improve oral health. Including cardamom in your diet can be a flavorful way to boost your overall health.

Are there any potential risks or side effects of consuming Cardamom?

Cardamom is generally safe for most people when consumed in food amounts. However, some individuals may be allergic to cardamom, experiencing symptoms such as skin rashes, swelling, or difficulty breathing. Additionally, consuming large amounts of cardamom may lead to digestive issues such as heartburn, stomach upset, or diarrhea. It's always best to consume cardamom in moderation as part of a balanced diet.

Can I lose weight by eating more Cardamom?

Cardamom is a flavorful spice that can be a healthy addition to your diet, but simply eating more of it will not directly lead to weight loss. Weight loss is achieved through a combination of a balanced diet, regular physical activity, and overall healthy lifestyle habits. Including cardamom in your meals can be beneficial due to its antioxidant properties and potential to aid digestion, but it should be part of a well-rounded diet focused on whole, plant-based foods to support weight loss goals.

Can I gain more muscles by eating more Cardamom if I train consistently?

While cardamom is a flavorful spice that can be a healthy addition to your diet, it is not a significant source of protein or other nutrients necessary for muscle growth. To gain muscle mass, it is important to focus on consuming an adequate amount of protein from plant-based sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains. Additionally, consistent strength training exercises are essential for building muscle. Be sure to include a variety of nutrient-dense foods in your diet to support your fitness goals.

Can I eat Cardamom if I have diabetes?

Yes, cardamom can be a good addition to a diabetic diet. It is low in calories and carbohydrates, and may help improve blood sugar control. However, it's important to consume it in moderation as part of a balanced diet.

Can I consume Cardamom if I am on a Keto diet?

Yes, cardamom is a low-carb spice that can be consumed on a keto diet. It adds flavor to dishes without adding significant carbs, making it a great option for those following a ketogenic diet.

Can I eat Cardamom if I am on a low fat diet?

Yes, you can still enjoy cardamom on a low-fat diet. Cardamom is a flavorful spice that is low in fat and calories, making it a great addition to your meals. Just be mindful of how you prepare your dishes with cardamom to keep the overall fat content low.

What is the environmental impact of producing Cardamom?

Cardamom production has a relatively low environmental impact compared to other crops. However, it is important to consider factors such as water usage and potential pesticide use in cultivation. Sourcing organic and sustainably grown cardamom can help minimize the environmental footprint of its production.




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