Spices, nutmeg, ground
FDC 171326tsp (2 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 37 · -56 vs Spices & herbs medianGround nutmeg scores 37 of 100 and ranks 52nd of 60 in Spices & herbs, far below the category's median of 93, despite carrying an excellent 74% DV of dietary fiber and 44% DV of magnesium, plus a good 17% DV of iron and 14% DV of calcium per 100 g.
In practice it's used by the pinch, a teaspoon (2 g) at a time, grated into baked goods, custards, or winter squash rather than eaten in any real quantity. Those high percentages are partly a function of its dense calorie and fat content (525 calories and 25.9 g of saturated fat per 100 g), figures that matter little at teaspoon portions but explain the modest overall score.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 525 kcal | 26% |
| Total fat | 36 g | 47% |
| Saturated fat | 26 g | 130% |
| Cholesterol | 0 mg | 0% |
| Sodium | 16 mg | 1% |
| Carbohydrate | 49 g | 18% |
| Dietary fiber | 21 g | 74% |
| Sugars | 3 g | |
| Protein | 5.8 g | 12% |
| Potassium | 350 mg | 7% |
| Calcium | 184 mg | 14% |
| Iron | 3 mg | 17% |
| Magnesium | 183 mg | 44% |
| Vitamin C | 3 mg | 3% |
| Vitamin A | 5 µg | 1% |
| Vitamin E | 0 mg | 0% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 11 kcal | 1% |
| Total fat | 0.73 g | 1% |
| Saturated fat | 0.52 g | 3% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0.32 mg | 0% |
| Carbohydrate | 0.99 g | 0% |
| Dietary fiber | 0.42 g | 1% |
| Sugars | 0.06 g | |
| Protein | 0.12 g | 0% |
| Potassium | 7 mg | 0% |
| Calcium | 3.7 mg | 0% |
| Iron | 0.06 mg | 0% |
| Magnesium | 3.7 mg | 1% |
| Vitamin C | 0.06 mg | 0% |
| Vitamin A | 0.1 µg | 0% |
| Vitamin E | 0 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 171326Original 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.
Vinegar, ciderDensity 46 vs 37Vinegar, red wineDensity 56 vs 37Spices, mace, groundDensity 69 vs 37