Spices, mace, ground
FDC 170927tsp (2 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 69 · -24 vs Spices & herbs medianMace, the lacy covering that wraps a nutmeg seed before grinding, is one of the more fat-forward spices on the shelf, scoring 69 of 100 for nutrient density (Good band) though ranked 49 of 60 in Spices & herbs. Its calling cards are iron at 77% DV and dietary fiber at 72% DV per 100 grams, backed by magnesium at 39% DV and vitamin C at 23% DV.
A pinch goes into baked goods, béchamel and spiced meat dishes, usually no more than a teaspoon (about 2 grams) at a time, so those headline percentages describe the whole jar rather than a single dash. The same 100 grams carries 9.5 grams of saturated fat, worth noting given how fat-dense mace is by weight; garlic powder and prepared horseradish both score higher if fiber or iron per calorie is the goal.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 475 kcal | 24% |
| Total fat | 32 g | 42% |
| Saturated fat | 9.5 g | 48% |
| Cholesterol | 0 mg | 0% |
| Sodium | 80 mg | 3% |
| Carbohydrate | 51 g | 18% |
| Dietary fiber | 20 g | 72% |
| Sugars | - | |
| Protein | 6.7 g | 13% |
| Potassium | 463 mg | 10% |
| Calcium | 252 mg | 19% |
| Iron | 14 mg | 77% |
| Magnesium | 163 mg | 39% |
| Vitamin C | 21 mg | 23% |
| Vitamin A | 40 µg | 4% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 10 kcal | 0% |
| Total fat | 0.65 g | 1% |
| Saturated fat | 0.19 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1.6 mg | 0% |
| Carbohydrate | 1 g | 0% |
| Dietary fiber | 0.4 g | 1% |
| Sugars | - | |
| Protein | 0.13 g | 0% |
| Potassium | 9.3 mg | 0% |
| Calcium | 5 mg | 0% |
| Iron | 0.28 mg | 2% |
| Magnesium | 3.3 mg | 1% |
| Vitamin C | 0.42 mg | 0% |
| Vitamin A | 0.8 µg | 0% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 170927Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the spices & herbs median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Spices, garlic powderDensity 69 vs 69Horseradish, preparedDensity 75 vs 69Spices, onion powderDensity 76 vs 69