Cardamom, per 100 g: 311 kcal, 10.8 g protein, 68.5 g carbohydrate, 28 g fibre, 6.7 g fat. Figures are the USDA reference values for “Spices, cardamom”.
At 100 g it reaches the EU threshold to be called a source of manganese, iron, zinc, magnesium. The table below gives the full composition, and every claim listed underneath is quoted from the EU register rather than written by us.
Source of protein14% of the energy in this food is proteinHigh fibre28 g fibre per 100 gLow in saturates0.7 g saturates per 100 gVery low sodium18 mg sodium per 100 g
Nutritional value per 100 g
| Nutrient | Per 100 g | % NRV |
|---|---|---|
| Energy and macronutrients | ||
| Energy | 311 kcal | |
| Protein | 10.8 g | |
| Fat | 6.7 g | |
| of which saturates | 0.68 g | |
| of which monounsaturates | 0.87 g | |
| of which polyunsaturates | 0.43 g | |
| Carbohydrate | 68.5 g | |
| Fibre | 28 g | |
| Water | 8.28 g | |
| Cholesterol | 0 mg | |
| Minerals | ||
| Calcium | 383 mg | 47.9% |
| Iron | 14 mg | 99.8% |
| Magnesium | 229 mg | 61.1% |
| Phosphorus | 178 mg | 25.4% |
| Potassium | 1,119 mg | 56% |
| Sodium | 18 mg | |
| Zinc | 7.47 mg | 74.7% |
| Copper | 0.383 mg | 38.3% |
| Manganese | 28 mg | 1,400% |
| Vitamins | ||
| Vitamin A | 0 µg | |
| Vitamin D | 0 µg | |
| Vitamin C | 21 mg | 26.3% |
| Thiamine (B1) | 0.198 mg | 18% |
| Riboflavin (B2) | 0.182 mg | 13% |
| Niacin (B3) | 1.1 mg | 6.89% |
| Vitamin B6 | 0.23 mg | 16.4% |
| Vitamin B12 | 0 µg | |
% NRV is the nutrient reference value for an average adult, as set in Annex XIII of Regulation (EU) 1169/2011. A blank cell means no reference value is defined for that nutrient, not that it is unimportant.
What this food is a source of
This food reaches the legal threshold for the claims below. The wording is quoted exactly from the EU register of authorised health claims — we have not written or paraphrased any of it.
High in Manganese1,400% NRV per 100 g
- Manganese contributes to normal energy-yielding metabolism
- Manganese contributes to the maintenance of normal bones
High in Iron99.8% NRV per 100 g
- Iron contributes to normal formation of red blood cells and haemoglobin
- Iron contributes to the reduction of tiredness and fatigue
High in Zinc74.7% NRV per 100 g
- Zinc contributes to normal cognitive function
- Zinc contributes to the normal function of the immune system
High in Magnesium61.1% NRV per 100 g
- Magnesium contributes to normal energy-yielding metabolism
- Magnesium contributes to normal muscle function
High in Potassium56% NRV per 100 g
- Potassium contributes to normal muscle function
- Potassium contributes to the maintenance of normal blood pressure
High in Calcium47.9% NRV per 100 g
- Calcium is needed for the maintenance of normal bones
- Calcium contributes to normal muscle function
High in Copper38.3% NRV per 100 g
- Copper contributes to normal energy-yielding metabolism
- Copper contributes to the protection of cells from oxidative stress
Source of Vitamin C26.3% NRV per 100 g
- Vitamin C contributes to the normal function of the immune system
- Vitamin C contributes to normal collagen formation for the normal function of blood vessels
- Vitamin C increases iron absorption
Source of Phosphorus25.4% NRV per 100 g
- Phosphorus contributes to the maintenance of normal bones
- Phosphorus contributes to normal energy-yielding metabolism
Source of Thiamine (B1)18% NRV per 100 g
- Thiamine contributes to normal energy-yielding metabolism
- Thiamine contributes to the normal function of the heart
Source of Vitamin B616.4% NRV per 100 g
- Vitamin B6 contributes to normal energy-yielding metabolism
- Vitamin B6 contributes to normal homocysteine metabolism
Source of protein13.8% of energy from protein
- Protein contributes to a growth in muscle mass
- Protein contributes to the maintenance of muscle mass
Where these numbers come from. Composition data: USDA FoodData Central, SR Legacy release, entry Spices, cardamom (FDC ID 170919). Values are per 100 g of the food as described, and real foods vary with variety, season, soil, storage and cooking. Claim thresholds: Regulation (EC) 1924/2006. Claim wording: Regulation (EU) 432/2012.
This is reference information, not personal advice. Nutrient content is one small part of a diet, and no single food prevents or treats disease. If you are pregnant, managing a medical condition, or taking medication — particularly anticoagulants, thyroid medication or immunosuppressants, where diet can interact — ask your doctor or pharmacist before making changes.