Calories in Nutmeg: Nutrition Facts & Serving Sizes
Per 1 tsp (2.2g)
Per 100g
Source: Web research, March 2026.
Nutmeg is a warm spice ground from the seed of the Myristica fragrans tree. A single teaspoon (2.2g) delivers just 12 calories, making it essentially calorie-free at normal cooking amounts. Per 100g it packs 525 calories, 5.8g protein, 49.3g carbs, and 36.3g fat. Because you use tiny quantities, the macro impact is negligible. Where nutmeg stands out is its mineral content: 100g contains 184mg calcium, 183mg magnesium, and 213mg phosphorus. Magnesium supports muscle function and energy production, both important for training. Nutmeg is used in everything from protein oatmeal and sweet potato dishes to spiced chai and holiday baked goods. Its dense calorie count per 100g is misleading since realistic servings are 1-2 teaspoons at most. Add it to high-protein overnight oats or a post-workout shake for flavor without blowing your macros.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 tsp (2.2g) | 11.6 | 0.1g | 1.1g | 0.8g | 0.5g |
| 100g | 525 | 5.8g | 49.3g | 36.3g | 20.8g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 525 | 26% |
| Protein | 5.8g | 12% |
| Total Fat | 36.3g | 47% |
| Saturated Fat | 25.9g | 130% |
| Total Carbohydrates | 49.3g | 18% |
| Dietary Fiber | 20.8g | 74% |
| Sugars | 2.9g | 6% |
| Sodium | 16mg | 1% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 25.9g | 9% |
| Calcium | 184mg | 14% |
| Iron | 3mg | 17% |
| Potassium | 350mg | 7% |
| Vitamin A | 5mcg | 1% |
| Vitamin C | 3mg | 3% |
| Vitamin B6 | 0.2mg | 12% |
| Magnesium | 183mg | 44% |
| Phosphorus | 213mg | 17% |
| Zinc | 2.2mg | 20% |
| Selenium | 1.6mcg | 3% |
| Folate | 76mcg | 19% |
| Thiamin (B1) | 0.3mg | 25% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 1.3mg | 8% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Nutmeg
Nutmeg delivers meaningful micronutrients even at small serving sizes. A single teaspoon provides about 0.5g fiber and small amounts of magnesium, a mineral many active people fall short on. Magnesium plays a role in over 300 enzymatic reactions, including protein synthesis and muscle contraction, which matters if you are training hard.
The iron content in nutmeg (3mg per 100g) contributes to oxygen transport in the blood. While you will not hit those numbers from a pinch in your coffee, regular use across multiple meals adds up. Nutmeg also contains trace amounts of B vitamins including thiamin and niacin, which support energy metabolism from carbohydrates.
Nutmeg contains myristicin, an aromatic compound that has been studied for potential anti-inflammatory and digestive properties, though research in humans is still limited. It has long been used in traditional medicine to support digestion and reduce bloating after heavy meals.
Practically, adding nutmeg to protein oatmeal, Greek yogurt, or sweet potato mash adds depth of flavor without sodium or sugar. It is a smarter seasoning choice than flavored syrups or sweetened spice blends when you are cutting calories or tracking macros tightly.
Dietary Considerations
Nutmeg is naturally vegan, gluten-free, and dairy-free, fitting virtually every dietary framework. At typical serving sizes of one teaspoon or less, it contributes almost no calories, carbs, or fat, making it keto-compatible and weight-loss friendly. The fat content per 100g is high but irrelevant given real-world usage. Nutmeg contains no sodium worth counting and no added sugars. People with nut allergies can generally tolerate nutmeg since it is a seed spice, not a tree nut, though checking with a doctor is advisable. Use freely to flavor food without disrupting any calorie or macro targets.
Daily Intake (100g)
100g of nutmeg provides 26% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in nutmeg?
Nutmeg has 525 calories per 100g, but a typical serving of 1 teaspoon (2.2g) contains only about 12 calories. At normal cooking amounts, nutmeg contributes almost nothing to your daily calorie intake.
Is nutmeg good for weight loss?
Yes, at typical serving sizes nutmeg is essentially calorie-free, so it is great for adding flavor to meals without adding meaningful calories. It is a smart swap for high-calorie sweeteners or flavored sauces when you are cutting.
How much protein is in nutmeg?
Nutmeg contains 5.8g of protein per 100g, but a teaspoon serving only provides about 0.1g. It is not a protein source, but it pairs well with high-protein foods like Greek yogurt and oatmeal.
Is nutmeg keto-friendly?
Yes, nutmeg is keto-friendly at normal serving sizes. A teaspoon has only about 1.1g of carbs, which is negligible for anyone following a low-carb or ketogenic diet.
What is nutmeg good for in cooking?
Nutmeg works well in both sweet and savory recipes. It is commonly used in oatmeal, sweet potato dishes, protein shakes, chai drinks, soups, and baked goods to add warmth and depth of flavor.
Does nutmeg have any nutrients?
Yes. Nutmeg is rich in magnesium (183mg per 100g), calcium (184mg), and phosphorus (213mg). It also contains iron, B vitamins, and fiber. These nutrients matter most if you use nutmeg regularly across multiple meals.
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