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Nutmeg (Ground)
Herbs & Spices

Nutmeg (Ground)

75
Health
ScoreA

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 75

Nutrient density14
Protein quality7
Fiber content10
Healthy fats2
Bioactive compounds14
Glycemic impact10
Top nutrients

% Daily Value per a pinch (2 g)

Manganese 2.5%Copper 2.3%Magnesium 0.9%Thiamin 0.6%Zinc 0.4%

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

Related foods

Celery Seed
97
Cilantro (Dried)
97
Cinnamon (Ground)
97
Turmeric (Ground)
97
Cayenne Pepper
96
Crushed Red Pepper Flakes
96

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