Mace (Ground)
Ground mace is the lacy aril of the nutmeg seed, a delicate warm spice rich in manganese, copper, and iron with monoterpene-driven antioxidant and digestive benefits.
Nutrition · per ~2 g serving · ≈ a pinch
- Riboflavin0.01 mg<1% DV
- Thiamin0.01 mg<1% DV
- Vitamin C0.42 mg<1% DV
- Folate1.5 mcg<1% DV
- Vitamin A16.0 iu<1% DV
- Vitamin B60.00 mg<1% DV
- Niacin0.03 mg<1% DV
- Copper0.05 mg5% DV
- Iron0.28 mg2% DV
- Manganese0.03 mg1% DV
- Magnesium3.3 mg<1% DV
- Zinc0.05 mg<1% DV
- Calcium5.0 mg<1% DV
- Potassium9.3 mg<1% DV
- Phosphorus2.2 mg<1% DV
- Sodium1.6 mg<1% DV
- Selenium0.03 mcg<1% DV
- Saturated Fat0.19 g
- Polyphenols~3.0 mg
Score · 95/100
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.
- Copper274% DV
- Iron77% DV
- Manganese65% DV
- Magnesium39% DV
- Riboflavin35% DV
Overview
Mace (Myristica fragrans) is the ground dried aril—the lacy crimson lattice that surrounds the nutmeg seed—from the same fruit as nutmeg, offering a more delicate, refined, slightly saffron-like version of nutmeg's warm aroma. It shares nutmeg's bioactive essential oil rich in myristicin, elemicin, sabinene, and alpha-pinene, with similar though generally milder pharmacology, plus monoterpene and phenolic antioxidants. Ground mace is concentrated at about 475 kcal per 100g due to its essential-oil and fat content, providing 6.7g protein, 50.5g carbohydrate (20.2g of it fiber), and 32.4g fat. Its mineral profile features roughly 1.5mg manganese per 100g, 2.5mg copper, 13.9mg iron, 163mg magnesium, 252mg calcium, 463mg potassium, and 2.3mg zinc. It is also notable among spices for vitamin A (around 800 IU per 100g), plus vitamin C, folate, and B vitamins. The longevity thesis mirrors nutmeg's: monoterpene and phenolic antioxidants, traditional carminative and anti-inflammatory uses, and antimicrobial activity. As with nutmeg, myristicin makes large doses unsafe, so mace is a small-dose culinary spice typically used under 0.5g, prized in fine baking, béchamel, and spice blends where a cleaner, brighter note than nutmeg is wanted.
Health Benefits (4)
- Provides antioxidant and anti-inflammatory activitymoderateMyristicin, monoterpenes, and phenolic compounds scavenge free radicals and inhibit inflammatory mediators
- Aids digestion and relieves gasemergingVolatile oils act as carminatives, stimulating digestive secretions and easing bloating and indigestion
- Supplies manganese, copper, and iron for metabolismmoderateThese trace minerals cofactor antioxidant enzymes (SOD), red blood cell formation, and energy metabolism
- Offers antimicrobial protectionemergingMace essential oil shows antibacterial and antifungal activity in laboratory studies, the basis for its traditional food-preserving use
Food Pairings
- ·Pair with cream and dairy in béchamel and custards because mace's fat-soluble aroma infuses richly and more delicately than nutmeg
- ·Combine with light-colored baked goods and sauces because mace adds nutmeg's warmth without darkening the dish
- ·Add to spice rubs and sausages because its bright, clean aroma rounds savory, fatty preparations
Practical Tips
- ·Use ground mace as a more refined substitute for nutmeg, in roughly equal small amounts
- ·Use a tiny pinch—a fraction of a gram—because mace shares nutmeg's myristicin and is potent
- ·Add late in cooking to preserve its delicate volatile oils
- ·Store airtight and dark; ground mace fades faster than whole blades
Optimal Timing
Mace's bioactives have no circadian dependency and culinary amounts suit both sweet and savory dishes throughout the day.
- · high doses at any time
Strictly a small-dose spice; like nutmeg it contains myristicin and should never be consumed in large quantities.
Concerns
- · Moderate saturated fat
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 mace (ground) is than the average across 76 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about mace (ground)
What is mace (ground)?
Mace (Ground) is classified as a herbs & spices. Ground mace is the lacy aril of the nutmeg seed, a delicate warm spice rich in manganese, copper, and iron with monoterpene-driven antioxidant and digestive benefits.
Is mace (ground) healthy?
Mace (Ground) scores 95/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Copper, Iron, Manganese. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is mace (ground) high in protein?
Not particularly. A 2 g serving provides about 0.1 g of protein (~0% of the 50 g daily value).
Is mace (ground) high in fiber?
Not really. A 2 g serving provides about 0.4 g of fiber (~1% of the 28 g daily value).
Is mace (ground) keto-friendly?
Yes — it fits comfortably in most keto plans. A 2 g serving has about 0.6 g of net carbs (1 g total minus 0.4 g fiber).
When is the best time to eat mace (ground)?
Best any time of day. Mace's bioactives have no circadian dependency and culinary amounts suit both sweet and savory dishes throughout the day.
How much mace (ground) should I eat?
A typical serving is around 2 g (~10 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 mace (ground) alongside several other herbs & spices sources.
What pairs well with mace (ground)?
Mace (Ground) pairs nicely with: Pair with cream and dairy in béchamel and custards because mace's fat-soluble aroma infuses richly and more delicately than nutmeg; Combine with light-colored baked goods and sauces because mace adds nutmeg's warmth without darkening the dish; Add to spice rubs and sausages because its bright, clean aroma rounds savory, fatty preparations.
Are there any concerns with eating mace (ground)?
Moderate saturated fat.
Supplements that mirror Mace (Ground)'s nutrient profile
Encyclopedia entries that supply the same signature nutrients mace (ground) contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Mace (Ground)
These are the nutrients mace (ground)contributes 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.