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 | 1586 kJ / 379 kcal | 19% |
| Protein | 15.6 g | 31% |
| Carbohydrate | 45.2 g | 17% |
| Fat | 15.1 g | 22% |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Vitamin A | 57 µg RE | 7% |
| Thiamin (B1) | 0.35 mg | 32% |
| Riboflavin (B2) | 0.33 mg | 24% |
| Niacin (B3) | 2.5 mg | 16% |
| Calcium | 760 mg | 95% |
| Iron | 32.6 mg | 233% |
| Magnesium | 330 mg | 88% |
| Potassium | 1450 mg | 73% |
| Zinc | 3.8 mg | 38% |
| Copper | 1.62 mg | 162% |
| Manganese | 6 mg | 300% |
| Phosphorus | 390 mg | 56% |
| Sodium | 97 mg | — |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
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: Garam masala (CoFID 2021 13-829). Nutrients the row does not report are left blank.
Prep notes
North Indian finishing blend: cumin, coriander, cardamom, cinnamon, clove, black pepper. Iron follows the cumin. Every house ratio differs. Added at the end, not fried at the start.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Garam masala (Cuminum cyminum) 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.