Herbs & Spices

Garam Masala

97Health
Score

A+

Garam masala is a warming North Indian blend of toasted cinnamon, cardamom, cloves, cumin, coriander, black pepper, and nutmeg, rich in iron and manganese and dense in antioxidant volatiles like eugenol and cinnamaldehyde.

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Why Garam Masala scores 97

Nutrient density35

Protein quality10

Fiber content10

Healthy fats9

Bioactive compounds14

Glycemic impact10

Top nutrients

Manganese521.7Iron122.2Copper100Magnesium57.1Calcium46.2

Nutrition

per_100g

380

Calories

13g

Protein

52g

Carbs

15g

Fat

30g

Fiber

Health benefits

Delivers a concentrated antioxidant volatile load

moderate evidence

Eugenol from cloves and cinnamaldehyde from cinnamon are phenylpropanoids that scavenge reactive oxygen species and downregulate inflammatory mediators

Supports digestion and gastric comfort

limited evidence

Cumin, coriander, and cardamom carminatives stimulate digestive enzyme and bile secretion, easing bloating and gas

Provides trace minerals for enzyme function

limited evidence

Iron and manganese serve as cofactors for oxygen transport and antioxidant defense enzymes

Pairs well with

·Pair with a fat such as ghee because the blend's eugenol and cinnamaldehyde are fat-soluble
·Add to slow-cooked meats and lentils where the warm spices balance richness
·Finish dishes with garam masala rather than cooking it long, preserving its volatile aromatics

Practical tips

·Best timing: anytime
·Add garam masala in the last few minutes of cooking to keep its toasted aromatics intact
·Toast and grind whole spices fresh for the most potent blend; pre-ground loses aroma quickly
·Store in an airtight container away from heat and light

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