Nutmeg
The royal spice with a sweet, warm aroma, without which béchamel and winter dishes feel incomplete: the seed of an evergreen tree, rich in aromatic oils. The glycemic index does not apply at all because only a tiny pinch is used in cooking.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
A very light pinch (less than a quarter of a teaspoon) is enough to add magic to mashed potato, béchamel, butternut squash and warm milk drinks.
Best preparation methods
Grate the hard seed fresh with a fine grater directly over the hot dish just before serving; its aromatic oils fade quickly once ground and stored.
Important Nutritional Note
⚠️ Important clinical warning: nutmeg is an excellent spice in small kitchen amounts (a light pinch), but large amounts (several grams) must never be eaten, because it contains myristicin, which can cause poisoning and neurological effects at excessive doses.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (1 g) |
|---|---|---|
| Calories | 525 kcal | 5.2 kcal |
| Protein | 5.8 g | 0.1 g |
| Carbohydrate | 49.3 g | 0.5 g |
| Available carbohydrate | 28.5 g | 0.3 g |
| Fat | 36.3 g | 0.4 g |
| Dietary fibre | 20.8 g | 0.2 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It has 525 kcal per 100 g, ranking 12 of 12 in Spices & herbs (lowest first).
Related foods from the same family:
Frequently asked questions
Is Nutmeg good for weight loss?
Nutmeg provides 525 kcal per 100 g, so it is high in calories and fits a weight-loss plan only in small, measured amounts; a 1 g portion gives 5 kcal.
How does Nutmeg affect blood sugar?
Nutmeg contains only 28.5 g of available carbohydrate per 100 g, so the glycemic index does not apply and its direct effect on blood sugar is minimal. The meal’s effect depends on what you eat with it, such as bread, rice or sweetened sauces.
What is the nutritional value of a typical portion of Nutmeg?
A typical 1 g portion of Nutmeg provides about 5 kcal, 0.1 g protein, 0.5 g carbohydrate, 0.4 g fat and 0.2 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.