Calories in Cardamom: Nutrition Facts & Serving Sizes
Per 1 tbsp, ground (6g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One teaspoon of ground cardamom (2g) contains just 6 calories with 1.4g of carbs, 0.1g of fat, and 0.2g of protein. Per 100g, cardamom provides 311 calories with 68.5g of carbs, 6.7g of fat, and 10.8g of protein. As a spice, it is used in such small quantities that its calorie contribution is negligible. The standout micronutrient is potassium at 1119mg per 100g, though a teaspoon delivers only a small fraction of that. Cardamom is also exceptionally high in fiber at 28g per 100g, magnesium at 229mg, and iron at 14mg. Used in chai, curries, baked goods, and coffee in some cultures, cardamom adds complex flavor without adding meaningful calories to your meal.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 tsp, ground (2g) | 6.2 | 0.2g | 1.4g | 0.1g | 0.6g |
| 1 tbsp, ground (6g) | 18 | 0.6g | 4g | 0.4g | 1.6g |
| 100g | 311 | 10.8g | 68.5g | 6.7g | 28g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 311 | 16% |
| Protein | 10.8g | 22% |
| Total Fat | 6.7g | 9% |
| Saturated Fat | 0.7g | 4% |
| Total Carbohydrates | 68.5g | 25% |
| Dietary Fiber | 28g | 100% |
| Sugars | 0g | |
| Sodium | 18mg | 1% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.7g | 0% |
| Calcium | 383mg | 29% |
| Iron | 14mg | 78% |
| Potassium | 1119mg | 24% |
| Vitamin C | 21mg | 23% |
| Vitamin B6 | 0.2mg | 12% |
| Magnesium | 229mg | 55% |
| Phosphorus | 178mg | 14% |
| Zinc | 7.5mg | 68% |
| Thiamin (B1) | 0.2mg | 17% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 1.1mg | 7% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Cardamom
Cardamom is a potent spice with a long history of use in Ayurvedic medicine and South Asian cooking. While the serving sizes are small (1 to 2 teaspoons), the concentration of certain compounds is notable. The 14mg of iron per 100g is particularly high, though a teaspoon only delivers about 0.3mg. Still, regular use of cardamom in cooking can contribute small but consistent amounts of this nutrient.
The 229mg of magnesium per 100g is impressive, and even partial delivery through regular use of the spice can complement a diet that is low in this mineral. Magnesium is involved in muscle contraction, protein synthesis, and energy production. Many active adults are mildly deficient.
Cardamom contains aromatic compounds including cineole and limonene, which are studied for antioxidant and anti-inflammatory properties. The spice also has a reputation for supporting digestion. The fiber content (28g per 100g) is extraordinary for a spice and contributes to the digestive benefits even in small amounts.
Practically, cardamom is most useful as a flavor enhancer that improves the taste of meals without adding calories. Adding it to oatmeal, protein shakes, coffee, or spice rubs costs essentially nothing calorie-wise while potentially adding micronutrients and bioactive compounds.
Dietary Considerations
Cardamom is naturally vegan, gluten-free, dairy-free, keto-friendly, paleo, and Whole30 compliant. Because serving sizes are measured in teaspoons (2 to 6g), its impact on any dietary metric is minimal. It is appropriate for virtually any diet. People with known spice allergies should exercise caution, but cardamom allergy is uncommon. It has a warming, slightly sweet flavor profile that works in both sweet and savory dishes.
Daily Intake (100g)
100g of cardamom provides 16% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in cardamom?
One teaspoon of ground cardamom (2g) has just 6 calories. A tablespoon (6g) has about 18 calories. Per 100g, cardamom contains 311 calories, but because you use it in such small quantities, its calorie contribution to any dish is essentially zero.
Is cardamom good for weight loss?
Cardamom itself has minimal calories and does not hinder weight loss in any way. It can improve the taste of low-calorie foods like plain oatmeal or unsweetened coffee, making it easier to stick to a calorie-controlled diet. Some research suggests its bioactive compounds may support metabolism, though evidence in humans is limited.
How much protein in cardamom?
Cardamom has 10.8g of protein per 100g, but a teaspoon (2g) provides only about 0.2g of protein. It is not a protein source. Use cardamom for flavor and the small micronutrient contributions it adds over time, not for protein.
What does cardamom taste like?
Cardamom has a warm, spicy-sweet flavor with floral and slightly citrus notes. It is used in chai tea, curries, rice dishes, pastries, and some coffee blends. Green cardamom is more fragrant and widely used. Black cardamom has a smokier, more robust flavor.
How do you use cardamom in cooking?
Ground cardamom can be added to oatmeal, smoothies, coffee, curry blends, or baked goods. Whole pods are used in rice dishes and chai. A small pinch (0.5 to 1 tsp) is typically all that is needed. It pairs well with cinnamon, ginger, cumin, and turmeric.
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