21 foods · IFCT 2017
Spices, herbs and condiments: nutrition per 100 g
IFCT 2017 covers 21 spices, herbs and condiments, from turmeric, cumin, coriander and pepper to fresh curry leaves, mint and coriander leaves, plus onion, garlic, ginger and chillies. Dry spices top many nutrient tables per 100 g: turmeric powder carries 46.08 mg iron, ajwain 1,034 mg calcium and fenugreek seeds 47.5 g fibre. In real meals they are used by the pinch.
About spices, herbs and condiments
The masala dabba is the heart of Indian cooking, and this group covers what goes into it and beside it: dry spices such as turmeric, cumin, coriander seeds, black pepper, cloves, cardamom, ajwain, methi seeds, mace, nutmeg, poppy seeds, pippali and hing, and fresh flavourings such as curry leaves, mint, coriander leaves, ginger, garlic, mango ginger, onion and green chillies.
Because dry spices are concentrated and seedy, they rank near the top of IFCT 2017 for fibre, iron and calcium per 100 g. Turmeric powder has 46.08 mg iron, mace 22.69 mg and cumin 20.58 mg. Ajwain carries 1,034 mg calcium and cumin 878 mg, and coriander seeds have 44.8 g fibre. These values are real, but a teaspoon of spice weighs only a few grams, so its share of a day's needs is small.
The fresh herbs matter more than they look, because they are used by the handful rather than the pinch. Curry leaves give 659 mg calcium and 8.67 mg iron per 100 g, mint leaves 8.56 mg iron, and coriander leaves 146 mg calcium. Green chillies carry 79.5 mg vitamin C. Chutneys, tadkas and garnishes built on these add up across a week.
Spices, herbs and condiments compared
Per 100 g of the edible portion. Open any food for its full panel, varieties and names in Indian languages.
| Food | Energy | Protein | Fibre | Iron | Calcium |
|---|---|---|---|---|---|
| Ajwain (carom seeds) | 357 kcal | 15.9 g | 20.6 g | 13.65 mg | 1,034 mg |
| Asafoetida (hing) | 332 kcal | 6.3 g | 5.1 g | 15.68 mg | 266 mg |
| Black pepper | 217 kcal | 10.1 g | 33.2 g | 11.91 mg | 405 mg |
| Cardamom | 255 kcal | 8.1 g | 23.1 g | 8.33 mg | 378 mg |
| Chillies (green and red) | 46 kcal | 2.6 g | 4.9 g | 1.46 mg | 24 mg |
| Cloves | 187 kcal | 5.9 g | 34.5 g | 9.41 mg | 567 mg |
| Coriander leaves | 31 kcal | 3.5 g | 4.7 g | 5.3 mg | 146 mg |
| Coriander seeds | 269 kcal | 10.7 g | 44.8 g | 17.64 mg | 718 mg |
| Cumin seeds | 304 kcal | 13.9 g | 30.4 g | 20.58 mg | 878 mg |
| Curry leaves | 64 kcal | 7.4 g | 16.8 g | 8.67 mg | 659 mg |
| Fenugreek seeds (methi dana) | 235 kcal | 25.4 g | 47.5 g | 8.47 mg | 135 mg |
| Garlic | 124 kcal | 6.9 g | 5.2 g | 1.05 mg | 20 mg |
| Ginger | 55 kcal | 2.2 g | 5.4 g | 1.9 mg | 19 mg |
| Mace | 356 kcal | 6.2 g | 20.3 g | 22.69 mg | 174 mg |
| Mango ginger (amba haldi) | 42 kcal | 1.4 g | 4.7 g | 2.31 mg | 14 mg |
| Mint leaves | 37 kcal | 4.7 g | 5.9 g | 8.56 mg | 205 mg |
| Nutmeg | 464 kcal | 6.3 g | 12 g | 2.33 mg | 148 mg |
| Onion | 48 kcal | 1.5 g | 2.5 g | 0.43 mg | 21 mg |
| Pippali (long pepper) | 217 kcal | 10.5 g | 34.1 g | 7.99 mg | 414 mg |
| Poppy seeds | 423 kcal | 20.3 g | 26.7 g | 10.13 mg | 1,372 mg |
| Turmeric powder | 281 kcal | 7.7 g | 21.4 g | 46.08 mg | 122 mg |
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad.
The richest spices, herbs and condiments by nutrient
Protein
- 1.Fenugreek seeds (methi dana)25.4 g
- 2.Poppy seeds20.3 g
- 3.Ajwain (carom seeds)15.9 g
Dietary fibre
- 1.Fenugreek seeds (methi dana)47.5 g
- 2.Coriander seeds44.8 g
- 3.Cloves34.5 g
Iron
- 1.Turmeric powder46.08 mg
- 2.Mace22.69 mg
- 3.Cumin seeds20.58 mg
Calcium
- 1.Poppy seeds1,372 mg
- 2.Ajwain (carom seeds)1,034 mg
- 3.Cumin seeds878 mg
Vitamin C
- 1.Chillies (green and red)79.5 mg
- 2.Coriander leaves23.9 mg
- 3.Mint leaves17.2 mg
Energy
- 1.Nutmeg464 kcal
- 2.Poppy seeds423 kcal
- 3.Ajwain (carom seeds)357 kcal
What people ask about spices, herbs and condiments
Which spice has the most iron?
Turmeric powder leads IFCT 2017 at 46.08 mg per 100 g, followed by mace at 22.69 mg, cumin at 20.58 mg and coriander seeds at 17.64 mg. Spices are used in small amounts, so they top up iron rather than supply most of it.
Are curry leaves nutritious?
Yes. Per 100 g, curry leaves carry 659 mg calcium, 8.67 mg iron and 16.8 g fibre in IFCT 2017, along with beta-carotene. A generous handful in a tadka or chutney adds a little of each to the meal.
Do spices add calories to food?
Very few. Although nutmeg has 464 kcal and poppy seeds 423 kcal per 100 g, spices are used in such small amounts that their energy barely registers. The oil or ghee they are tempered in adds far more.
Are spices safe to take as supplements?
Spices used in cooking are safe for nearly everyone. Concentrated extracts and capsules, such as high-dose turmeric, are a different matter and can interact with medicines. Check with a doctor before taking them regularly.
Explore the rest of the tables
Cereals and millets
14 foods per 100 g.
Pulses and legumes
14 foods per 100 g.
Green leafy vegetables
26 foods per 100 g.
Vegetables and mushrooms
39 foods per 100 g.
Roots and tubers
10 foods per 100 g.
Fruits
44 foods per 100 g.
Nuts and oilseeds
14 foods per 100 g.
Cooking oils and fats
14 foods per 100 g.
Milk and dairy
3 foods per 100 g.
Meat, poultry and eggs
14 foods per 100 g.
Fish and seafood
41 foods per 100 g.
Sugars and natural drinks
3 foods per 100 g.