Garam Masala Nutrition Benefits and Facts

Nutritional summary

Garam masala is a traditional spice blend that facilitates food synergy, particularly through the combination of black pepper and turmeric; piperine (the active compound in black pepper) acts as a bio-enhancer that significantly increases the bioavailability (absorption) of curcumin from turmeric .
Culinary use of this spice blend is often recommended as a strategy to compensate for reduced salt and fat in meals, helping to maintain flavour profile while lowering overall sodium intake .
The blend typically contains various aromatic components such as star anise, bay leaf, and chili, which have been used traditionally to manage digestive issues like indigestion and acidity, though clinical evidence for these specific applications varies .
Early research into the individual components of the blend, such as black pepper and turmeric, suggests they may work together to reduce oxidative stress, though more research is needed to confirm the effects of the blend as a whole within a standard diet .

Interesting fact

The name literally translates to 'hot spices,' but it refers to the Ayurvedic concept of heating the body through metabolism rather than the capsaicin-driven heat found in chillies.

Standout nutrients

EPIC

SOURCE

Manganese

EPIC

SOURCE

Iron

EPIC

SOURCE

Copper

EPIC

SOURCE

Magnesium

379

kcal per 100g

Protein15.6g

Fat15.1g

Carbs45.2g

Seasonality

Not available

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Lighter footprint

Spices have low weight-to-flavour ratios, resulting in a small carbon footprint per serving.

Confidencemedium

Storage

Airtight Container

6–12 months

Store in a cool, dark place to preserve volatile oils.

Flavour

Data & Sources

Harmonized from 1 validated source

McCance & Widdowson

1 contributing source food

Claim citations

Herbal Spices as Food and Medicine: Microscopic Authentication of Commercial Herbal Spices - PMC

[7]pmc.ncbi.nlm.nih.gov

Herbs and Spices in Cancer Prevention and Treatment - NCBI - NIH

[8]www.ncbi.nlm.nih.govncbi.nlm.nih.gov

Mood food: antidepressant effects of culinary spices - PMC

[10]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

60.3

Version

Similar flavours

Explore flavour space →