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Home/Food Benefits/Mace
Spices & Seasonings

What Is Mace Good For?

FoodData CentralUpdated 6 April 2026

Mace is a spice that is calorie-dense. It is rich in dietary fiber, rich in calcium, a good source of iron, and rich in potassium. Discover the nutritional benefits and how mace can support your health goals.

Mace provides 23.8 calories, 0.3g protein, 2.5g carbohydrates, and 1.6g fat per tbsp (5g). It is a source of Vitamin C (21mg per 100g) and contains 20.2g of dietary fibre per 100g, supporting digestive health.

Key Benefits of Mace

  • Low in calories, great for weight management
  • Low in carbohydrates, suitable for keto diets
  • Very low in sugar
  • Contains folate, important for cell growth and development
  • Good source of calcium (252mg per 100g, 19% DV)
  • Contains iron (13.9mg per 100g, 77% DV)
  • Rich in potassium for heart health and blood pressure regulation
  • Good source of magnesium for muscle and nerve function
  • Contains zinc for immune function and wound healing

Mace Is Best For

Weight loss dietsLow-carb dietsBlood sugar managementBone healthEnergy and vitalityHeart health

Things to Consider

  • Contains saturated fat (9.51g per 100g)

Complete Nutritional Profile

Per tbsp (5g)

23.8

cal

2.5g

carbs

0.3g

protein

1.6g

fat

1g

fiber

Related Foods

Anise

23.6 cal | 1.2g protein

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2.9 cal | 0g protein

Baking Soda

0 cal | 0g protein

Basil

4.7 cal | 0.5g protein

Learn More About Mace

Is Mace Healthy?Calories in MaceCarbs in MaceProtein in MaceFat in MaceFiber in MaceAll Spices & Seasonings

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