VeganSpices & Condiments

Cardamom

Nutrition Facts Per 100g

Also known as: ELAICHI

Cardamom is a foundational ingredient in Indian cooking, used in small quantities but contributing meaningful micronutrients and bioactive compounds. While typically consumed in amounts of 1-5g per serving, its nutrient density per 100g is noteworthy. Per 100g, it offers Iron (approximately 98% of a typical adult's daily needs) and Carbohydrates (approximately 43% of a typical adult's daily needs). Here are the full nutrition details.

Nutrition Summary

324kcalCalories

10.3gProtein

55.4gCarbs

6.2gFat

11.2gFiber

Protein 13% Carbs 68% Fat 17%

Micronutrients

High in:IronPotassiumCalciumMagnesiumPhosphorus

Calcium320 mg(32%)

Iron12.8 mg(98%)

Zinc2.2 mg(23%)

Potassium1100 mg(37%)

Sodium20.0 mg(4%)

Magnesium100 mg(28%)

Phosphorus180 mg(26%)

Thiamin (B1)0.2 mg(16%)

Riboflavin (B2)0.2 mg(15%)

Niacin (B3)1.1 mg(7%)

Vitamin C0 mg(0%)

Carotenoids0 µg(0%)

β-Carotene0 µg(0%)

Vitamin A0 µg(0%)

Folate (B9)20.0 µg(5%)

Vitamin B60.1 mg(12%)

Vitamin B120 µg(0%)

Vitamin D0 µg(0%)

Vitamin E0.5 mg(3%)

Fat Breakdown4

MUFA0.6 g

PUFA2.5 g

42%

Omega-30.2 g

15%

Omega-62.3 g

16%

Limit These2

Saturated Fat2.8 g

Cholesterol0 mg

Common Serving Sizes

1 pod1g

3 kcal0.1g protein

1 tsp ground2g

6 kcal0.2g protein

100 g100g

324 kcal10.3g protein

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About this data

These nutrition facts come from mealPlan.fit, practice-management software for dietitians and nutritionists in India. Values are based on the Indian Food Composition Tables (IFCT) and compared against ICMR 2020 RDAs. Dietitians use mealPlan.fit to analyse Indian meals on this same ingredient data, draft weekly meal plans with AI, and share plans with clients on WhatsApp.

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