Black Cardamom
Black cardamom is a large smoke-dried pod rich in 1,8-cineole, supporting digestion and offering antioxidant and antimicrobial benefits.
Nutrition · per ~2 g serving · ≈ a pinch
- Vitamin C0.42 mg<1% DV
- Vitamin B60.00 mg<1% DV
- Niacin0.02 mg<1% DV
- Manganese0.56 mg24% DV
- Iron0.28 mg2% DV
- Zinc0.15 mg1% DV
- Magnesium4.6 mg1% DV
- Copper0.01 mg<1% DV
- Calcium7.7 mg<1% DV
- Potassium22.4 mg<1% DV
- Phosphorus3.6 mg<1% DV
- Sodium0.36 mg<1% DV
Score · 97/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Manganese1217% DV
- Iron78% DV
- Zinc68% DV
- Magnesium55% DV
- Copper42% DV
Overview
Black cardamom (Amomum subulatum), distinct from the smaller green cardamom, is a large pod traditionally dried over open fires that gives it a resinous, smoky, camphor-like aroma. Its volatile oil is dominated by 1,8-cineole (eucalyptol), accompanied by terpinene and limonene—monoterpenes with antioxidant, antimicrobial, and respiratory-soothing properties. Estimated conservatively at about 311 kcal per 100g, the dried pods are mineral-dense, supplying roughly 28 mg manganese, 14 mg iron, 229 mg magnesium, and over 1,100 mg potassium per 100g, plus notable zinc. Mechanistically, cineole acts as a mucolytic and bronchodilator while exerting anti-inflammatory effects on respiratory tissue, and the broader terpene profile contributes free-radical scavenging and digestive stimulation. In Indian cuisine black cardamom anchors savory garam masala and slow-cooked dishes, where its smoky depth differs sharply from green cardamom's sweet floral note. Used whole and removed before serving, it infuses dishes with both flavor and its bioactive volatile oils.
Health Benefits (3)
- Supports respiratory comfortmoderate1,8-cineole acts as a mucolytic and mild bronchodilator while reducing airway inflammation
- Aids digestionlimitedAromatic terpenes stimulate digestive secretions and relieve gas and bloating
- Provides antioxidant and antimicrobial activitymoderateCineole, terpinene, and limonene scavenge free radicals and inhibit microbial growth
Food Pairings
- ·Pair with cumin and coriander in savory spice blends because their warming aromatics complement cardamom's smoky depth
- ·Combine with slow-cooked legumes and meats because prolonged simmering releases its fat-soluble terpenes
Practical Tips
- ·Lightly crush the pod before adding to release the volatile oils, then remove before serving
- ·Toast briefly in dry heat or oil to bloom the cineole-rich aroma
Optimal Timing
Black cardamom is a culinary spice with no circadian dependency.
Negligible calories per culinary serving; compatible with fasting.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other herbs & spices
Per 100 g of the default form. Bars show how much higher or lower black cardamom is than the average across 76 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about black cardamom
What is black cardamom?
Black Cardamom is classified as a herbs & spices. Black cardamom is a large smoke-dried pod rich in 1,8-cineole, supporting digestion and offering antioxidant and antimicrobial benefits.
Is black cardamom healthy?
Black Cardamom scores 97/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Manganese, Iron, Zinc. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is black cardamom high in protein?
Not particularly. A 2 g serving provides about 0.2 g of protein (~0% of the 50 g daily value).
Is black cardamom high in fiber?
Not really. A 2 g serving provides about 0.6 g of fiber (~2% of the 28 g daily value).
What vitamins and minerals are in black cardamom?
In a 2 g serving, black cardamom is highest in Manganese (~24% DV).
Is black cardamom keto-friendly?
Yes — it fits comfortably in most keto plans. A 2 g serving has about 0.8 g of net carbs (1.4 g total minus 0.6 g fiber).
When is the best time to eat black cardamom?
Best any time of day. Black cardamom is a culinary spice with no circadian dependency.
How much black cardamom should I eat?
A typical serving is around 2 g (~6 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating black cardamom alongside several other herbs & spices sources.
What pairs well with black cardamom?
Black Cardamom pairs nicely with: Pair with cumin and coriander in savory spice blends because their warming aromatics complement cardamom's smoky depth; Combine with slow-cooked legumes and meats because prolonged simmering releases its fat-soluble terpenes.
Supplements that mirror Black Cardamom's nutrient profile
Encyclopedia entries that supply the same signature nutrients black cardamom contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Black Cardamom
These are the nutrients black cardamomcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.