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Home/Food Benefits/Nutmeg
Spices & Seasonings

What Is Nutmeg Good For?

FoodData CentralUpdated 30 March 2026

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

Nutmeg provides 36.8 calories, 0.4g protein, 3.5g carbohydrates, and 2.5g fat per tbsp (7g). It is a source of Vitamin C (3mg per 100g) and contains 20.8g of dietary fibre per 100g, supporting digestive health.

Key Benefits of Nutmeg

  • 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 (184mg per 100g, 14% DV)
  • Contains iron (3.04mg per 100g, 17% 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

Nutmeg Is Best For

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

Things to Consider

  • Contains saturated fat (25.94g per 100g)

Complete Nutritional Profile

Per tbsp (7g)

36.8

cal

3.5g

carbs

0.4g

protein

2.5g

fat

1.5g

fiber

Related Foods

Anise

23.6 cal | 1.2g protein

Baking Powder

2.9 cal | 0g protein

Baking Soda

0 cal | 0g protein

Basil

4.7 cal | 0.5g protein

Learn More About Nutmeg

Is Nutmeg Healthy?Calories in NutmegCarbs in NutmegProtein in NutmegFat in NutmegFiber in NutmegAll Spices & Seasonings

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