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 | 1987 kJ / 475 kcal | 24% |
| Protein | 6.71 g | 13% |
| Carbohydrate | 50.5 g | 19% |
| Fat | 32.4 g | 46% |
| Saturated fat | 9.51 g | 48% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 20.2 g |
| Monounsaturated fat | 11.17 g |
| Polyunsaturated fat | 4.39 g |
| Omega-3 (ALA) | 0.08 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Vitamin A | 40 µg RAE | 5% |
| Vitamin C | 21 mg | 26% |
| Thiamin (B1) | 0.31 mg | 28% |
| Riboflavin (B2) | 0.45 mg | 32% |
| Niacin (B3) | 1.35 mg | 8% |
| Calcium | 252 mg | 32% |
| Iron | 13.9 mg | 99% |
| Magnesium | 163 mg | 43% |
| Potassium | 463 mg | 23% |
| Zinc | 2.3 mg | 23% |
| Copper | 2.47 mg | 247% |
| Manganese | 1.5 mg | 75% |
| Phosphorus | 110 mg | 16% |
| Sodium | 80 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: Spices, mace, ground (USDA FDC SR Legacy 170927). Nutrients the row does not report are left blank.
Prep notes
The lacy red aril around nutmeg. Same tree, brighter, more pepper. A béchamel spice. Iron a step above the seed.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Mace (Myristica fragrans) 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.