scored 95/100
Also known as garam masala powder, north indian spice blend
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.
0.4 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 95.
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.
Eugenol from cloves and cinnamaldehyde from cinnamon are phenylpropanoids that scavenge reactive oxygen species and downregulate inflammatory mediators
Cumin, coriander, and cardamom carminatives stimulate digestive enzyme and bile secretion, easing bloating and gas
Iron and manganese serve as cofactors for oxygen transport and antioxidant defense enzymes
No circadian dependency; benefits accrue from regular culinary use.
Fasting-compatible
Negligible calories at culinary doses; compatible with fasting.
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.
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.
Garam Masala scores 95/100 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.
Not particularly. A 2 g serving provides about 0.3 g of protein (~1% of the 50 g daily value).
Not really. A 2 g serving provides about 0.6 g of fiber (~2% of the 28 g daily value).
In a 2 g serving, garam masala is highest in Manganese (~10% DV).
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).
Best any time of day. No circadian dependency; benefits accrue from regular culinary use.
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.
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.
Encyclopedia entries that supply the same signature nutrients garam masala contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
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.