Spices, herbs and condiments · IFCT 2017
Mace: nutrition per 100 g
Per 100 g, mace gives 356 kcal, 24.4 g fat, 22.69 mg iron and 2322 micrograms of beta-carotene, according to the Indian Food Composition Tables 2017. The iron ranks 2nd of 242 foods in the tables. But javitri is used a few strands at a time in a korma or biryani, so its role is fragrance; it adds almost nothing to a meal's iron.
About mace
Mace is the lacy, crimson covering that wraps the nutmeg seed inside the fruit of Myristica fragrans. Peeled off and dried, it turns orange-gold. It is javitri in Hindi, jayitri in Bengali and Odia, javantri in Gujarati and Urdu, jaypatri in Marathi, jathipatri in Tamil and Malayalam and japathri in Telugu; IFCT 2017 records names in 12 languages. Kerala's Thrissur, Ernakulam and Idukki districts grow most of India's nutmeg and mace.
Mace has a warmer, more delicate aroma than nutmeg and is a signature of Mughlai and Awadhi cooking: shahi paneer, kormas, nihari, galouti kebabs and Lucknowi biryani often carry a pinch of javitri, sometimes ground with green cardamom into a finishing powder. It also flavours some Kerala meat dishes, Parsi sweets and the spice blends sold for kebabs.
What mace brings to a meal
- 01
Iron on paper
Mace carries 22.69 mg of iron per 100 g, ranking 2nd of 242 foods in IFCT 2017. A pinch weighs very little, so the iron reaching a dish is negligible.
- 02
A rich, oily spice
With 24.4 g of fat and 356 kcal per 100 g, mace ranks 3rd of 21 spices and herbs for fat. Its aroma comes from the volatile oils in that fat.
- 03
Beta-carotene
It lists 2322 micrograms of beta-carotene per 100 g, 22nd of 160 foods and 4th in its group, which explains its orange colour.
- 04
Magnesium and copper
Mace has 207 mg of magnesium and 1.9 mg of copper per 100 g; its copper ranks 2nd among spices and herbs.
Mace nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 356 kcal | 17% | 21% |
| Protein | 6.2 g | 11% | 14% |
| Carbohydrate (available) | 26.5 g | ||
| Dietary fibre | 20.3 g | ||
| Free sugars | 0.8 g | ||
| Total fat | 24.4 g | ||
| Water | 20.1 g | ||
| Fats | |||
| Saturated fat | 9.3 g | ||
| Monounsaturated fat | 9.3 g | ||
| Polyunsaturated fat | 4.73 g | ||
| Omega-3 (alpha-linolenic acid) | 159 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 174 mg | 17% | 17% |
| Iron | 22.69 mg | 119% | 78% |
| Zinc | 1.16 mg | 7% | 9% |
| Magnesium | 207 mg | 47% | 56% |
| Phosphorus | 110 mg | ||
| Potassium | 623 mg | ||
| Sodium | 27 mg | ||
| Copper | 1.9 mg | ||
| Selenium | 7.2 µg | ||
| Vitamins | |||
| Beta-carotene | 2,322 µg | ||
| Thiamine (B1) | 0.13 mg | 7% | 8% |
| Riboflavin (B2) | 0.13 mg | 5% | 5% |
| Niacin (B3) | 0.92 mg | 5% | 7% |
| Vitamin B6 | 0.3 mg | 13% | 16% |
| Folate (B9) | 33 µg | 11% | 15% |
| Vitamin E (alpha-tocopherol) | 1.05 mg | ||
| Vitamin K1 | 70.4 µg | ||
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. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Mace: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/spices-and-herbs/mace/
Where mace sits among Indian foods
Ranked per 100 g against the other 20 spices, herbs and condiments and every food in the tables.
| Nutrient | Per 100 g | In spices, herbs and condiments | Among all foods |
|---|---|---|---|
| Dietary fibre | 20.3 g | 11th of 21 | 15th of 182 |
| Iron | 22.69 mg | 2nd of 21 | 2nd of 242 |
| Magnesium | 207 mg | 9th of 21 | 22nd of 242 |
| Beta-carotene | 2,322 µg | 4th of 20 | 22nd of 160 |
| Energy | 356 kcal | 4th of 21 | 35th of 257 |
How mace is eaten
- Shahi paneer and korma: a pinch of javitri ground with green cardamom stirred in at the end.
- Lucknowi biryani: a few strands with kewra and saffron in the final layering.
- Nihari and galouti kebab: mace in the potli masala and the meat paste.
- Grind mace with a little sugar so it powders evenly, and store it airtight.
Recipes in the NNWA database that use it
Before you plan around it
Mace and nutmeg share a compound, myristicin, that is harmful in large amounts, so they should only ever be used by the pinch and never eaten by the spoonful. Per-100 g figures for mace are useful for comparison but meaningless for a meal. Whole blades keep their scent far longer than powder; buy bright, unbroken blades and grind small amounts.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about mace
What is the difference between mace and nutmeg?
They come from the same fruit. Nutmeg is the hard seed, and mace is the red, lacy covering around it, dried to orange. Mace is milder and more floral; IFCT 2017 lists it with more iron and less fat than nutmeg.
Is javitri high in iron?
Per 100 g, yes: 22.69 mg, 2nd of 242 foods in IFCT 2017. But mace is used a few strands at a time, so it contributes almost nothing to daily iron intake.
Is mace safe to eat?
Yes, in normal cooking amounts. Like nutmeg, it contains myristicin, which can cause nausea, dizziness and worse in large doses, so keep it to a pinch per dish.
Related foods and tables
Nutmeg
Nutrition per 100 g, from IFCT 2017.
Cardamom
Nutrition per 100 g, from IFCT 2017.
Cloves
Nutrition per 100 g, from IFCT 2017.
Black pepper
Nutrition per 100 g, from IFCT 2017.
Poppy seeds
Nutrition per 100 g, from IFCT 2017.
Dietary fibre content of Indian foods
Every food in the tables, ranked by dietary fibre per 100 g.
Iron content of Indian foods
Every food in the tables, ranked by iron per 100 g.
Magnesium content of Indian foods
Every food in the tables, ranked by magnesium per 100 g.
All spices, herbs and condiments
21 foods in this group, compared.
Learn to use this data
Certification in Nutrition
Reading food composition tables and turning them into meal plans is taught in this NNWA course.