Spices, cardamom
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 21 MG | 23% | |
| Thiamin | 0.2 MG | 17% | |
| Riboflavin | 0.2 MG | 14% | |
| Niacin | 1.1 MG | 7% | |
| Vitamin B-6 | 0.2 MG | 14% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 383 MG | 29% | |
| Iron, Fe | 14.0 MG | 78% | |
| Magnesium, Mg | 229 MG | 55% | |
| Phosphorus, P | 178 MG | 14% | |
| Potassium, K | 1,119 MG | 24% | |
| Sodium, Na | 18 MG | 1% | |
| Zinc, Zn | 7.5 MG | 68% | |
| Copper, Cu | 0.4 MG | 43% | |
| Manganese, Mn | 28 MG | 1217% |
Nutrition Highlights
- Good source of protein with 10.8g per 100g.
- High in dietary fiber (28g per 100g), supporting digestive health.
- Good source of Calcium, Ca (29% DV).
- Rich source of Iron, Fe (78% of Daily Value per 100g).
- Rich source of Magnesium, Mg (55% of Daily Value per 100g).
- Good source of Potassium, K (24% DV).
About Spices, cardamom
Cardamom is a highly aromatic spice derived from the seeds of plants in the ginger family, native to the evergreen forests of India. Known for its distinctive sweet, floral, and slightly citrusy flavor, cardamom is a staple in both savory and sweet dishes across various cuisines, particularly in Indian, Middle Eastern, and Scandinavian cooking. It is available in two main varieties: green cardamom, which is the most common, and black cardamom, which has a smokier, more robust flavor. Cardamom is often used in spice blends, such as garam masala, and is a key ingredient in dishes like curries, rice pilafs, and desserts like baklava and chai tea.
Nutritionally, cardamom is a powerhouse of essential nutrients and bioactive compounds. It is rich in dietary fiber, which supports digestive health and helps regulate blood sugar levels. The spice also contains a notable amount of protein and healthy fats, making it a nutrient-dense addition to meals. Cardamom is packed with antioxidants, such as cineole and limonene, which have anti-inflammatory and antimicrobial properties. These compounds may contribute to improved oral health, reduced blood pressure, and enhanced metabolic function. Additionally, cardamom is a good source of minerals like magnesium, potassium, and calcium, which are vital for maintaining bone health and proper muscle function.
In cooking, cardamom is incredibly versatile. Whole pods are often used in rice dishes, stews, and teas to infuse a subtle, aromatic flavor, while ground cardamom is a popular addition to baked goods, desserts, and spice rubs. It pairs well with ingredients like cinnamon, ginger, and cloves, creating complex and warming flavor profiles. For those looking to incorporate cardamom into their diet, a pinch of ground cardamom can elevate a simple cup of coffee or a bowl of oatmeal. Its unique flavor and impressive nutritional profile make it a valuable spice for both culinary and health-conscious purposes.
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