Garam Masala
Garam masala is a warming North Indian blend of toasted cinnamon, cardamom, cloves, cumin, coriander, black pepper, and nutmeg, rich in iron and manganese and dense in antioxidant volatiles like eugenol and cinnamaldehyde.
Nutrition · per ~2 g serving · ≈ a pinch
- Vitamin K1.0 mcg<1% DV
- Vitamin B60.01 mg<1% DV
- Thiamin0.01 mg<1% DV
- Riboflavin0.01 mg<1% DV
- Niacin0.07 mg<1% DV
- Vitamin E0.06 mg<1% DV
- Folate1.2 mcg<1% DV
- Vitamin C0.24 mg<1% DV
- Vitamin A7.0 iu<1% DV
- Manganese0.24 mg10% DV
- Iron0.44 mg2% DV
- Copper0.02 mg2% DV
- Magnesium4.8 mg1% DV
- Calcium12.0 mg<1% DV
- Zinc0.08 mg<1% DV
- Potassium28.0 mg<1% DV
- Phosphorus6.4 mg<1% DV
- Selenium0.24 mcg<1% DV
- Sodium1.2 mg<1% DV
- Saturated Fat0.05 g
- Polyphenols~3.0 mg
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.
- Manganese522% DV
- Iron122% DV
- Copper100% DV
- Magnesium57% DV
- Calcium46% DV
Overview
Garam masala, literally 'warm spice mix,' is the finishing blend of North Indian kitchens, where its toasted aromatic spices are stirred in near the end of cooking to bloom their fragrance. The classic mix centers on cinnamon, green cardamom, cloves, cumin, coriander, black pepper, and nutmeg, and is typically free of the turmeric and chili that define curry powder. As a seed-and-bark blend it is energy-dense (~380 kcal per 100 g) and mineral-rich, supplying roughly 22 mg iron, 12 mg manganese, 600 mg calcium, and 1,400 mg potassium per 100 g, with substantial magnesium and fiber. Its real distinction is aromatic and phytochemical: eugenol from cloves and cinnamaldehyde from cinnamon are potent antioxidant volatiles, while piperine from its generous black pepper content can enhance the absorption of co-ingested compounds, and cumin and coriander add their own polyphenols. Because each cook's blend differs and it is used by the teaspoon, garam masala is best understood as a high-impact flavor and antioxidant layer rather than a bulk nutritional source.
Health Benefits (3)
- Delivers a concentrated antioxidant volatile loadmoderateEugenol from cloves and cinnamaldehyde from cinnamon are phenylpropanoids that scavenge reactive oxygen species and downregulate inflammatory mediators
- Supports digestion and gastric comfortlimitedCumin, coriander, and cardamom carminatives stimulate digestive enzyme and bile secretion, easing bloating and gas
- Provides trace minerals for enzyme functionlimitedIron and manganese serve as cofactors for oxygen transport and antioxidant defense enzymes
Food Pairings
- ·Pair with a fat such as ghee because the blend's eugenol and cinnamaldehyde are fat-soluble
- ·Add to slow-cooked meats and lentils where the warm spices balance richness
- ·Finish dishes with garam masala rather than cooking it long, preserving its volatile aromatics
Practical Tips
- ·Add garam masala in the last few minutes of cooking to keep its toasted aromatics intact
- ·Toast and grind whole spices fresh for the most potent blend; pre-ground loses aroma quickly
- ·Store in an airtight container away from heat and light
Optimal Timing
No circadian dependency; benefits accrue from regular culinary use.
Negligible calories at culinary doses; 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 garam masala is than the average across 76 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about garam masala
What is garam masala?
Garam Masala is classified as a herbs & spices. Garam masala is a warming North Indian blend of toasted cinnamon, cardamom, cloves, cumin, coriander, black pepper, and nutmeg, rich in iron and manganese and dense in antioxidant volatiles like eugenol and cinnamaldehyde.
Is garam masala healthy?
Garam Masala scores 97/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Manganese, Iron, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is garam masala high in protein?
Not particularly. A 2 g serving provides about 0.3 g of protein (~1% of the 50 g daily value).
Is garam masala 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 garam masala?
In a 2 g serving, garam masala is highest in Manganese (~10% DV).
Is garam masala keto-friendly?
Yes — it fits comfortably in most keto plans. A 2 g serving has about 0.4 g of net carbs (1 g total minus 0.6 g fiber).
When is the best time to eat garam masala?
Best any time of day. No circadian dependency; benefits accrue from regular culinary use.
How much garam masala should I eat?
A typical serving is around 2 g (~8 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 garam masala alongside several other herbs & spices sources.
What pairs well with garam masala?
Garam Masala pairs nicely with: Pair with a fat such as ghee because the blend's eugenol and cinnamaldehyde are fat-soluble; Add to slow-cooked meats and lentils where the warm spices balance richness; Finish dishes with garam masala rather than cooking it long, preserving its volatile aromatics.
Supplements that mirror Garam Masala's nutrient profile
Encyclopedia entries that supply the same signature nutrients garam masala contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Garam Masala
These are the nutrients garam masalacontributes 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.