VeganSpices & Condiments

Garam Masala

Nutrition Facts Per 100g

Garam Masala 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 Dietary Fiber (approximately 79% of a typical adult's daily needs) and Polyunsaturated Fat (PUFA) (approximately 58% of a typical adult's daily needs). Here are the full nutrition details.

Nutrition Summary

320kcalCalories

11.0gProtein

58.0gCarbs

12.0gFat

25.0gFiber

Protein 14% Carbs 73% Fat 34%

Micronutrients

High in:Riboflavin (B2)Niacin (B3)ZincIronVitamin B6

Calcium10.0 mg(1%)

Iron3.2 mg(25%)

Zinc2.8 mg(29%)

Potassium580 mg(19%)

Sodium1.4 mg(0%)

Magnesium50.0 mg(14%)

Phosphorus100 mg(14%)

Thiamin (B1)0.3 mg(22%)

Riboflavin (B2)0.6 mg(46%)

Niacin (B3)6.5 mg(43%)

Vitamin C2.2 mg(3%)

Carotenoids10.0 µg(0%)

β-Carotene2.0 µg(0%)

Vitamin A0 µg(0%)

Folate (B9)25.0 µg(6%)

Vitamin B60.3 mg(23%)

Vitamin B120 µg(0%)

Vitamin D0 µg(0%)

Vitamin E0.8 mg(5%)

Fat Breakdown4

MUFA2.5 g

17%

PUFA3.5 g

58%

Omega-30.2 g

15%

Omega-63.3 g

23%

Limit These2

Saturated Fat2.2 g

Cholesterol0 mg

Common Serving Sizes

1 tsp2g

6 kcal0.2g protein

1 pinch1g

3 kcal0.1g protein

100 g100g

320 kcal11.0g 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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