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 | 2197 kJ / 525 kcal | 26% |
| Protein | 5.84 g | 12% |
| Carbohydrate | 49.3 g | 19% |
| Natural sugars | 2.99 g | 3% |
| Fat | 36.3 g | 52% |
| Saturated fat | 25.94 g | 130% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 20.8 g |
| Monounsaturated fat | 3.22 g |
| Polyunsaturated fat | 0.35 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Vitamin A | 5 µg RAE | 1% |
| Vitamin C | 3 mg | 4% |
| Folate | 76 µg | 38% |
| Thiamin (B1) | 0.35 mg | 31% |
| Riboflavin (B2) | 0.06 mg | 4% |
| Niacin (B3) | 1.3 mg | 8% |
| Vitamin B6 | 0.16 mg | 11% |
| Choline | 8.8 mg | — |
| Calcium | 184 mg | 23% |
| Iron | 3.04 mg | 22% |
| Magnesium | 183 mg | 49% |
| Potassium | 350 mg | 18% |
| Zinc | 2.15 mg | 22% |
| Copper | 1.03 mg | 103% |
| Manganese | 2.9 mg | 145% |
| Phosphorus | 213 mg | 30% |
| Sodium | 16 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, nutmeg, ground (USDA FDC SR Legacy 171326). Nutrients the row does not report are left blank.
Prep notes
The seed. Warm, sweet, fatty for a spice. A grate, not a teaspoon — more than a pinch is unpleasant. Mace is the aril of the same fruit.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Nutmeg (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.