Edible parts
Spice as sold
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 1301 kJ / 311 kcal | 16% |
| Protein | 10.8 g | 22% |
| Carbohydrate | 68.5 g | 26% |
| Fat | 6.7 g | 10% |
| Saturated fat | 0.68 g | 3% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 28 g |
| Monounsaturated fat | 0.87 g |
| Polyunsaturated fat | 0.43 g |
| Omega-3 (ALA) | 0.12 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Vitamin C | 21 mg | 26% |
| Thiamin (B1) | 0.2 mg | 18% |
| Riboflavin (B2) | 0.18 mg | 13% |
| Niacin (B3) | 1.1 mg | 7% |
| Vitamin B6 | 0.23 mg | 16% |
| Calcium | 383 mg | 48% |
| Iron | 14 mg | 100% |
| Magnesium | 229 mg | 61% |
| Potassium | 1119 mg | 56% |
| Zinc | 7.47 mg | 75% |
| Copper | 0.38 mg | 38% |
| Manganese | 28 mg | >999% |
| Phosphorus | 178 mg | 25% |
| Sodium | 18 mg | — |
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Spices, cardamom (USDA FDC SR Legacy 170919). Nutrients the row does not report are left blank.
Prep notes
The small green pod. Eucalyptus-citrus. Zinc is the quiet mineral. Crush the pod; don’t buy the pre-ground dust if you can help it.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Green cardamom (Elettaria cardamomum) is listed in Thrive’s plant atlas under spice. Nutrition below is per 100 g with % NRV (UK) where a reference exists — food data for curiosity, not a diary score or medical claim. Edible part covered here: Spice as sold.