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.
See how this score is calculated, build a plate around spices, nutmeg, or compare it with another food.
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 37Original analysis by NutriVerdict
In the kitchen and how to use it
Ground nutmeg is a warm, slightly sweet spice used in small pinches to season baked goods like pumpkin pie, spice cakes, and doughnuts, stirred into custards, rice pudding, and eggnog, and sprinkled over mashed potatoes, spinach, or a creamy sauce like bechamel to round out the flavor. It appears in some savory spice blends too, including certain sausage seasonings, where its warmth balances sharper spices like black pepper or clove, and it's also a traditional finishing touch grated over a frothy cappuccino or eggnog.
Buy whole nutmeg seeds and grate them fresh with a microplane right before using, since freshly grated nutmeg has a noticeably stronger aroma than pre-ground, or store pre-ground nutmeg sealed away from light and heat, using it within about a year for the best flavor. A typical serving is tiny, about 2g or a teaspoon, so while nutmeg is concentrated in fiber (74% DV per 100g), magnesium (44% DV), and iron (17% DV), those figures reflect the 100g reference weight rather than realistic daily intake from cooking. In practical use, a pinch adds flavor and aroma to a dish rather than a meaningful nutrient contribution on its own, since no one measures out 100g of a spice at once.
Frequently asked questions about spices, nutmeg
How many calories are in ground nutmeg?
It has 525 calories per 100g, though a typical 2g (1 teaspoon) serving is only about 10 calories.
What does nutmeg pair well with?
It's classic in pumpkin pie, eggnog, and spiced baked goods, and also works sprinkled over mashed potatoes or creamy sauces.
Should nutmeg be stored whole or ground?
Whole nutmeg keeps its flavor longer and can be grated fresh as needed, while ground nutmeg should be kept sealed away from light and heat.