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[N]extrient

Spices Cardamom

SR Legacy·Comprehensive Reference Data

Spices, cardamom

Spices and Herbs

A 100g serving covers 1217% of the daily recommended Manganese, making Spices Cardamom one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (10.8g), fat (6.7g), and carbohydrates (68.5g) per 100g. Spices Cardamom packs 311 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. With only 18mg of sodium, Spices Cardamom is naturally very low in sodium and suitable for sodium-restricted diets. Spices Cardamom provides 28g of dietary fiber per 100g (100% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Spices Cardamom delivers meaningful amounts of 15 different vitamins and minerals above 10% of daily value.

Calories311KCAL
Protein10.8G
Fat6.7G
Carbs68.5G
Fiber28G

Calorie Distribution

378kcal
  • Protein11%10.8 g
  • Fat16%6.7 g
  • Carbs73%68.5 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water8.3G
Energy311KCAL
Protein10.8G
Total lipid (fat)6.7G
Carbohydrate, by difference68.5G
Fiber, total dietary28.0G
Cholesterol0MG
Vitamin C, total ascorbic acid21.0MG
Thiamin0.20MG
Riboflavin0.18MG
Niacin1.1MG
Vitamin B-60.23MG
Vitamin B-120UG
Vitamin A, RAE0UG
Vitamin D (D2 + D3)0UG
Calcium, Ca383MG
Iron, Fe14.0MG
Magnesium, Mg229MG
Phosphorus, P178MG
Potassium, K1119MG
Sodium, Na18.0MG
Zinc, Zn7.5MG
Copper, Cu0.38MG
Manganese, Mn28.0MG
Energy1303kJ
Ash5.8G
Retinol0UG
Vitamin A, IU0IU
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.68G
SFA 10:00G
SFA 12:00G
SFA 14:00.03G
SFA 16:00.57G
SFA 18:00.06G
Fatty acids, total monounsaturated0.87G
MUFA 16:10.02G
MUFA 18:10.85G
Fatty acids, total polyunsaturated0.43G
PUFA 18:20.31G
PUFA 18:30.12G
Fatty acids, total trans0G
Phytosterols46.0MG

Common Serving Sizes

ServingCalProteinFatCarbs
tsp, ground (2g)60.2g0.1g1.4g
tbsp, ground (5.8g)180.6g0.4g4g

Scaled from Spices Cardamom's per-100g values using USDA portion data.

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Spices Thyme (Dried)

276 kcal9.1g protein

Spearmint Fresh

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Spearmint (Dried)

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Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Spices Pepper Black

251 kcal10.39g protein

Beans Snap Green No Salt Added Solids and Liquids (Canned)

15 kcal0.8g protein

Wasabi Root (Raw)

109 kcal4.8g protein

Spices Cloves Ground

274 kcal5.97g protein

Rye Flour Dark

325 kcal15.91g protein

Beans Snap Yellow No Salt Added Solids and Liquids (Canned)

15 kcal0.8g protein

Nutrient Highlights

  • Spices Cardamom is a excellent source of Fiber (100% DV) — see top foods ranked by Fiber
  • Spices Cardamom is a excellent source of Iron (78% DV) — see top foods ranked by Iron
  • Spices Cardamom is a excellent source of Zinc (68% DV) — see top foods ranked by Zinc
  • Spices Cardamom is a excellent source of Magnesium (55% DV) — see top foods ranked by Magnesium
  • Spices Cardamom is a excellent source of Calcium (29% DV) — see top foods ranked by Calcium

Dietary Considerations

  • With 1119mg of potassium per 100g, individuals on a renal diet should moderate their intake of Spices Cardamom. See the Kidney Disease & Low-Potassium Diet guide for more.

  • Spices Cardamom is naturally low in sodium at 18mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • Spices Cardamom provides 14.0mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

Rankings Among 8,262 USDA Foods

  • Fiber: top <1% (#1 of 8,262)
  • Iron: top 2% (#165 of 8,262)
  • Potassium: top 2% (#165 of 8,262)

Explore by Nutrient

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Nutrition Facts

Serving Size 100g

Calories311
% Daily Value*
Total Fat 6.7G9%
Cholesterol 0MG0%
Sodium 18.0MG1%
Total Carbohydrate 68.5G25%
Dietary Fiber 28.0G100%
Total Sugars 0
Protein 10.8G22%
Vitamin D 0UG0%
Calcium 383MG29%
Iron 14.0MG78%
Potassium 1119MG24%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 170919.

View on USDA FoodData Central →