Spice & Condiment Nutrition Calculators
Spices pack extraordinary nutrient density per 100g — black pepper at 12.75mg manganese (554% DV), ajwain at 1,034mg calcium (80% DV), mace at 13.9mg iron (77% DV), cloves at 60.1mg manganese (2,614% DV) — but a teaspoon is only 1.5–2.5g. This collection provides 10 free nutrition calculators covering asafoetida, cardamom, red chillies, cloves, coriander seeds, mace, nutmeg, ajwain (carom seeds), pippali (long pepper), and black pepper across ground, whole, and powder forms.
Select ground, whole, or seed forms, adjust from a pinch to a tablespoon, and see exactly how much nutrition your spice usage actually delivers — sourced from USDA FoodData Central and IFCT 2017. Compare piperine-rich peppers, myristic-acid-heavy nutmeg, and calcium-dense ajwain side by side.
Quick Reference: All 10 Spices Compared
Calories, protein, carbs, fat, and fiber per 100g of the default reference form — plus typical serving size for context.
| Spice | Calories | Protein (g) | Carbs (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| Asafoetida (Hing) | 1 | 0 | 0.3 | 0 | 0 |
| Cardamom | 6 | 0.2 | 1.4 | 0.1 | 0.6 |
| Red Chillies | 6 | 0.2 | 1 | 0.3 | 0.5 |
| Cloves | 6 | 0.1 | 1.4 | 0.3 | 0.7 |
| Coriander Seeds | 5 | 0.2 | 1 | 0.3 | 0.8 |
| Mace | 8 | 0.1 | 0.9 | 0.6 | 0.3 |
| Nutmeg | 12 | 0.1 | 1.1 | 0.8 | 0.5 |
| Ajwain (Carom Seeds) | 11 | 0.5 | 1.4 | 0.6 | 0.6 |
| Pippali (Long Pepper) | 6 | 0.1 | 1.6 | 0.1 | 0.7 |
| Black Pepper | 6 | 0.2 | 1.5 | 0.1 | 0.6 |
Source: USDA FoodData Central & IFCT 2017. Values per 100g of the default reference form.
Dive Into Each Spice Calculator
Each tool lets you pick ground, whole, or powder form, adjust from a pinch to a tablespoon, and view a full macro + micronutrient profile.
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Asafoetida (Hing) Nutrition
1 pinch of hing powder (~0.5g)
Cardamom Nutrition
1 tsp ground cardamom (2g)
Red Chillies Nutrition
1 tsp red chilli powder (1.8g)
Cloves Nutrition
1 tsp ground cloves (2.1g)
Coriander Seeds Nutrition
1 tsp ground coriander (1.8g)
Mace Nutrition
1 tsp ground mace (1.7g)
Nutmeg Nutrition
1 tsp ground nutmeg (2.2g)
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Ajwain (Carom Seeds) Nutrition
1 tsp ajwain seeds (3g)
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Pippali (Long Pepper) Nutrition
1 tsp ground pippali (2.5g)
Black Pepper Nutrition
1 tsp ground black pepper (2.3g)
Per-100g Mineral Density vs. Per-Teaspoon Reality: The Central Disconnect in Spice Nutrition Data
Ajwain contains 1,034mg calcium per 100g — exceeding most dairy products gram-for-gram. Black pepper has 12.75mg manganese per 100g (554% DV). Mace has 13.9mg iron per 100g (77% DV). Cloves contain 60.1mg manganese per 100g — 2,614% of the daily value. These numbers are factually accurate and verified by USDA FoodData Central and IFCT 2017.
But a teaspoon of ground black pepper weighs 2.3g — delivering 0.29mg manganese (13% DV), not 12.75mg. A teaspoon of ajwain weighs 3g — delivering 31mg calcium (2.4% DV). A teaspoon of cloves weighs 2.1g — delivering 1.26mg manganese (55% DV), still impressive but 50x less than the 100g figure suggests. These 10 calculators bridge the gap between impressive per-100g data and the actual per-serving contribution to your daily intake.
Piperine, Thymol, Myristicin, and Eugenol: 10 Spices, 10 Signature Compounds That Nutrition Labels Cannot Capture
Every spice in this collection derives its identity from bioactive compounds that no standard nutrition database tracks. Black pepper and pippali are defined by piperine (2–9% of dry weight), ajwain by thymol (35–60% of essential oil), nutmeg and mace by myristicin, cloves by eugenol (70–90%), coriander seeds by linalool (60–80%), red chillies by capsaicin (0.1–1%), cardamom by 1,8-cineole (20–50%), and asafoetida by sulfur compounds. These create flavour, aroma, heat, and each spice's signature character.
Standard panels from USDA and IFCT measure macronutrients (protein, fat, carbs, fiber), vitamins (A, C, E, K, B-complex), and minerals (calcium, iron, potassium, manganese, zinc, selenium). Bioactive compounds fall outside this framework because they are not classified as nutrients — they are secondary metabolites. For food journaling purposes, log the standard nutrients these calculators provide, and note that the flavour and aroma come from unmeasured compounds.
The Myristica Pair and the Piper Pair: Botanical Siblings with Divergent Nutrient Profiles
Nutmeg and mace come from the same Myristica fragrans fruit — nutmeg is the seed kernel, mace is the lacy aril wrapping it. Yet they diverge nutritionally: nutmeg has 25.9g saturated fat per 100g (dominated by myristic acid) and an unusual 28.5g sugar, while mace has just 9.5g saturated fat, 0.13g sugar, and 13.9mg iron (4.6x nutmeg's 3.04mg). Black pepper and pippali (long pepper) both belong to the Piper genus and both contain piperine, but pippali has 446mg calcium (vs. pepper's 443mg) and 14.0mg iron (vs. pepper's 9.7mg) — plus the additional alkaloid piplartine.
For food journaling, these botanical pairs illustrate why you cannot assume nutritional similarity between closely related spices. The part of the plant used, the processing method, and the specific phytochemical balance create distinct nutrient profiles even within the same species.
Logging Spices in a Daily Food Journal: When 2 Grams Still Matters and When It Doesn't
Not all spices are equal in per-serving nutritional significance. Cloves deliver 55% DV manganese per teaspoon — genuinely meaningful at 2.1g. Black pepper at 2.3g per teaspoon provides 13% DV manganese. Cardamom at 2g per teaspoon provides 26% DV manganese. On the other hand, a pinch of asafoetida (0.5g) adds less than 2 calories, and nutmeg at a typical 0.25g grating adds 1 calorie.
For practical food journaling: always log ground spices used at tablespoon or larger quantities (common in Indian curries, masala pastes, and spice rubs). Log cloves, black pepper, and cardamom even at teaspoon quantities due to their manganese contribution. Consider skipping pinch-level additions of asafoetida and nutmeg unless you are tracking with extreme precision. And always note whether whole spices (cloves in biryani, peppercorns in stock, cardamom in chai) were consumed or removed — if removed, log zero.
Your Spice Nutrition Questions, Answered
- Do spices contribute meaningful nutrition at typical serving sizes?
- It depends on the spice and the nutrient. Cloves deliver 1.26mg manganese per teaspoon (55% DV) — genuinely significant. Black pepper provides 0.29mg manganese per teaspoon (13% DV). Cardamom provides 0.59mg manganese per teaspoon (26% DV). Ajwain contributes 0.41mg iron per teaspoon (2.3% DV). However, asafoetida at a typical 0.5g pinch adds less than 2 kcal and negligible micronutrients. The per-serving contribution varies enormously across these 10 spices — these calculators show exact amounts for any portion size.
- Why do spice nutrition panels show such high mineral values per 100g?
- Spices are dried, concentrated plant materials — moisture removal concentrates all nutrients by weight. Black pepper has 12.75mg manganese per 100g (554% DV), mace has 13.9mg iron per 100g (77% DV), and ajwain has 1,034mg calcium per 100g (80% DV). But nobody eats 100g of a spice at once. A teaspoon is typically 1.5–2.5g — roughly 2% of 100g. The per-100g figures are useful for comparing spices to each other, but per-serving values are what matter for food journaling.
- What are volatile compounds like eugenol, piperine, and thymol, and why aren't they on nutrition labels?
- Volatile and bioactive compounds are molecules responsible for a spice's flavor and character. Eugenol in cloves (70–90% of essential oil) creates warmth. Piperine in black pepper (2–7.4%) and pippali (3–5%) creates pungency. Thymol in ajwain (35–60% of essential oil) produces its distinctive aroma. Myristicin in nutmeg and mace defines their warm character. Standard nutrition databases (USDA, IFCT) track macronutrients, vitamins, and minerals — not these compounds. They are nutritionally invisible but culinarily essential.
- Which spice in this collection has the most iron per 100g?
- Per 100g: coriander seeds lead at 16.3mg iron (91% DV), followed by pippali at 13.99mg (78% DV), mace at 13.9mg (77% DV), ajwain at 13.65mg (76% DV), cloves at 11.8mg (66% DV), and black pepper at 9.71mg (54% DV). At teaspoon portions (1.5–3g), the differences narrow dramatically — delivering 0.2–0.4mg iron each. Cumulative use across multiple spices in a single dish adds up.
- How do mace and nutmeg differ nutritionally?
- Mace (the lacy aril) and nutmeg (the seed kernel) come from the same Myristica fragrans fruit but differ substantially. Mace: 475 kcal, 32.4g fat, 13.9mg iron (77% DV), 21mg vitamin C. Nutmeg: 525 kcal, 36.3g fat (25.9g saturated — dominated by myristic acid), 3.04mg iron, 28.5g sugars (unusually high for a spice). Mace is significantly richer in iron and lower in saturated fat; nutmeg is unusual for its high sugar content.
- How should I log spices that are tempered in oil and then consumed in the dish?
- When whole spices (cloves, black peppercorns, ajwain seeds, cardamom pods) are tempered in oil and consumed with the dish, log both the spice and the oil. When whole spices are tempered and then removed before serving (common with cloves in biryani or cardamom in chai), log zero for the spice — only the oil remains in the dish. Ground spices mixed into curries, stews, or batters are fully consumed and should always be logged.
- What is piperine and which spices contain it?
- Piperine is the alkaloid responsible for the pungent taste in black pepper (2–7.4% of dry weight) and pippali / long pepper (3–5% of dry weight). It is not tracked by USDA, IFCT, or any standard nutrition database — it falls outside the nutrient category. Pippali contains both piperine and a related compound called piplartine, giving it a dual-alkaloid profile unique among culinary spices.
- Is asafoetida (hing) nutritionally meaningful?
- At typical serving sizes (a pinch, 0.25–0.5g), asafoetida contributes less than 2 calories and negligible micronutrients. Commercial hing powder is approximately 30% asafoetida resin and 70% rice flour or gum arabic filler. The volatile sulfur compounds (responsible for the garlic-like aroma) are not tracked in nutrition databases. Asafoetida's culinary value is in its flavour contribution, not its nutrient delivery.
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