Herbs & Spices

Nutmeg (Ground)

91Health
Score

A+

Ground nutmeg is a warm, sweet seed spice rich in manganese, copper, and magnesium, with myristicin- and monoterpene-driven antioxidant and digestive benefits.

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Why Nutmeg (Ground) scores 91

Nutrient density31

Protein quality7

Fiber content10

Healthy fats4

Bioactive compounds14

Glycemic impact10

Top nutrients

Manganese126.1Copper114.1Magnesium43.6Thiamin28.8Zinc19.5

Nutrition

per_100g

525

Calories

5.8g

Protein

49.3g

Carbs

36.3g

Fat

20.8g

Fiber

Health benefits

Provides antioxidant and anti-inflammatory activity

moderate evidence

Myristicin, monoterpenes, and phenolic compounds scavenge free radicals and inhibit inflammatory mediators

Aids digestion and relieves gas

emerging evidence

Volatile oils act as carminatives, stimulating digestive secretions and easing bloating and indigestion

May support sleep and relaxation

emerging evidence

Traditional use and animal data suggest myristicin and trimyristin have mild sedative and mood-modulating effects in very small amounts

Supplies manganese and copper for metabolism

moderate evidence

Manganese and copper cofactor antioxidant enzymes (SOD) and support connective-tissue and energy metabolism

Pairs well with

·Pair with dairy in custards and béchamel because nutmeg's fat-soluble aroma infuses cream and milk classically
·Combine with spinach and greens because a pinch of nutmeg balances their earthiness and complements iron-rich dishes
·Add to warm spiced beverages and baked goods because its sweet, woody notes round and deepen autumnal flavors

Practical tips

·Best timing: evening
·Grate whole nutmeg fresh on a microplane just before use; pre-ground powder loses aroma within weeks
·Use a tiny pinch—a fraction of a gram—both for flavor balance and because larger amounts are toxic
·Add at the end of cooking to preserve its delicate volatile oils
·Store whole nutmeg airtight; it keeps far longer and fresher than the ground form

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