Spices, Cardamom has a average-calorie, high-carb, average-fat and high-protein content. It is a good source of Calcium, Iron and Vitamin C.
The food contains 68.48g of carbs. The carbohydrate profile of the the food reveals it is high in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 10.76 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
However, the average fat content makes it suitable if you're on a low-fat diet plan. A quick glance at the fat profile reveals that it is low in saturated fats and low in trans fats. It's low MUFA and low PUFA. The omega-3 content is average.
It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.
It gives a good yield of Iron at 13.97 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is very high in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong.
Ideally consumed as a Side Dish.
Based on the composite nutritive standing Spices, Cardamom has been given a composite ranking of 92, and on a regular basis.
Calories from Protein | 11% | |
Calories from Fat | 16% | |
Calories from Carbs | 73% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 0 IU | |||
Retinol | 0 mcg | |||
Retinol Activity Equivalent | 0 mcg | |||
Alpha Carotene | 0 mcg | |||
Beta Carotene | 0 mcg | |||
Beta Cryptoxanthin | 0 mcg | |||
Lycopene | 0 mcg | |||
Lutein Zeaxanthin | 0 mcg | |||
Vitamin C | 21 mg | 35% | Top 10% | Very High |
Thiamin | 0.2 mg | 13.2% | Top 30% | High |
Riboflavin | 0.18 mg | 10.7% | Mid 40% | Average |
Niacin | 1.1 mg | 5.5% | Mid 40% | Average |
Vitamin B6 | 0.23 mg | 11.5% | Mid 40% | Average |
Folate | 0 mcg | |||
Food Folate | 0 mcg | |||
Folic Acid | 0 mcg | |||
Dietary Folate Equivalents | 0 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0 mg | |||
Choline | 0 mg | |||
Betaine | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 383 mg | 38.3% | Top 10% | Very High |
Iron | 14 mg | 77.6% | Top 10% | Very High |
Magnesium | 229 mg | 57.2% | Top 10% | Very High |
Phosphorus | 178 mg | 17.8% | Mid 40% | Average |
Potassium | 1119.1 mg | 32% | Top 10% | Very High |
Sodium | 18 mg | 0.8% | Bottom 30% | Low |
Zinc | 7.5 mg | 49.8% | Top 10% | Very High |
Copper | 0.38 mg | 19.1% | Top 30% | High |
Manganese | 28 mg | 1400% | Top 10% | Very High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 68.5 g | 22.8% | Top 10% | Very High |
Dietary Fiber | 28 g | 112% | Top 10% | Very High |
Sugars | 0 g | |||
Sucrose | 0 mg | |||
Glucose | 0 mg | |||
Fructose | 0 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 10.8 g | 21.5% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 6.7 g | 10.3% | Mid 40% | Average |
Saturated Fat | 0.68 g | 3.4% | Mid 40% | Average |
Monounsaturated Fat | 0.9 g | |||
Polyunsaturated Fat | 0.4 g | |||
Total Trans Fatty Acids | 0 g | |||
Total Omega 3 Fatty Acids | 120 mg | |||
Total Omega 6 Fatty Acids | 310 mg |
Serving size
Amount Per Serving
Calories 311 Calories from Fat 56
% Daily Value *
Total Fat 6.7 g 10.3%
Saturated Fat 0.68 g 3.4%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 18 mg 0.8%
Total Carbohydrates 68.5 g 22.8%
Dietary Fiber 28 g112%
Sugars 0 g
Protein 10.8 g 21.5%
Vitamin A Vitamin C 35%
Calcium 38.3% Iron 77.6%
*Based on a 2000 Calorie diet
Per 100g | Calories 333
Protein 19.8 g | Carbs 49.9 g | Fat 14.6 g
Per 100g | Calories 289
Protein 14.8 g | Carbs 55.7 g | Fat 13 g
Per 100g | Calories 325
Protein 12.7 g | Carbs 58.1 g | Fat 13.8 g
Per 100g | Calories 314
Protein 12.3 g | Carbs 54.7 g | Fat 16.8 g
Per 100g | Calories 0
Protein 0 g | Carbs 0 g | Fat 0 g
Per 100g | Calories 410
Protein 11.5 g | Carbs 68 g | Fat 9.5 g
Per 100g | Calories 139
Protein 23.4 g | Carbs 0 g | Fat 4.3 g
Per 100g | Calories 79
Protein 7 g | Carbs 7.3 g | Fat 2.1 g
Per 100g | Calories 329
Protein 19.9 g | Carbs 62.9 g | Fat 0.53 g
Per 100g | Calories 128
Protein 7.5 g | Carbs 24.8 g | Fat 0.1 g