Food guide

Garam Masala

A warming North Indian spice blend; USDA curry powder is the standardised mixed-spice reference.

Plant-Based

Nutrition per 100 g

Standardised to 100 g of garam masala for fair comparison. Typical serving: 3 g — 10 kcal per 3 g serving.

Nutrition information for Garam Masala
Nutrient	Per 100 g	Per serving (3 g)	Per 100 kcal
Energy	333 kcal	10 kcal	100 kcal
Protein	13.3 g	0.4 g	4 g
Carbohydrate	56.7 g	1.7 g	17 g
Fat	13.3 g	0.4 g	4 g
Fibre	53.3 g	1.6 g	16 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of garam masala, with a typical serving and FDA Daily Value for adults.

Micronutrients for Garam Masala
Nutrient	Per 100 g	Per serving (3 g)	% DV
Vitamins
Vitamin A	1 µg	0.03 µg	<1%
Vitamin C	0.7 mg	0.021 mg	<1%
Vitamin D	0 µg	0 µg	0%
Vitamin E	25.2 mg	0.76 mg	168%
Vitamin K	99.8 µg	3 µg	83%
Thiamin	0.18 mg	0.005 mg	15%
Riboflavin	0.2 mg	0.006 mg	15%
Niacin	3.3 mg	0.099 mg	21%
Vitamin B6	0.11 mg	0.003 mg	6%
Folate	56 µg	1.7 µg	14%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	1.1 mg	0.033 mg	22%
Choline	64.2 mg	1.9 mg	12%
Minerals
Calcium	525 mg	15.8 mg	40%
Iron	19.1 mg	0.57 mg	106%
Magnesium	255 mg	7.7 mg	61%
Phosphorus	367 mg	11 mg	29%
Potassium	1170 mg	35.1 mg	25%
Sodium	52 mg	1.6 mg	2%
Zinc	4.7 mg	0.14 mg	43%
Selenium	40.3 µg	1.2 µg	73%
Copper	1.2 mg	0.036 mg	133%
Manganese	8.3 mg	0.25 mg	361%

Source: USDA FoodData Central — Spices, curry powder

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat garam masala?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
A warming North Indian spice blend; USDA curry powder is the standardised mixed-spice reference.

How to include it

Use in the usual way for this food, and keep an eye on the stated serving.
Typical pairing ideas: Lentils, Yogurt, Chicken.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.