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Garam Masala Calories
Indian spice blend, antioxidant-rich, low calorie
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Garam Masala (7 g) has 26 calories. That works out to 370 calories per 100 g. It contains 4.1 g of carbs, 0.8 g of protein, 0.9 g of fat and 1.9 g of fiber. Its 0.4 mg of Manganese covers 19% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Garam Masala Nutrition Facts
Selected: 1 tablespoon (medium) · 7 g
26
KCAL / 7G
Carbs
4.1g
· 1% DV
Protein
0.8g
· 2% DV
Fat
0.9g
· 1% DV
Fiber
1.9g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 12% · Fat 29%
Garam Masala nutrition facts table · 1 tablespoon (medium) (7 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 26 kcal | |
| Total fat | 0.9 g | 1% |
| Saturated fat | 0.18 g | 1% |
| Trans fat | 0 g | |
| Sodium | 5.6 mg | 0% |
| Total carbohydrate | 4.1 g | 1% |
| Fiber | 1.9 g | 7% |
| Protein | 0.8 g | 2% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Tablespoon of Garam Masala?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 7 g | 26 kcal |
| 1 teaspoon (small) | 2.3 g | 9 kcal |
| 2 tablespoon (large) | 14 g | 52 kcal |
| 1 pack (medium) | 50 g | 185 kcal |
| 1 cup (whole) | 90 g | 333 kcal |
| 100 g | 100 g | 370 kcal |
| 1 pack (large) | 100 g | 370 kcal |
Calculated from 370 calories per 100 g.
Frequently Asked Questions About Garam Masala
What is Garam Masala?
Garam Masala is an aromatic Indian spice blend, not a single spice. Recipes vary, but commonly include cumin, coriander, black pepper, cardamom, cinnamon, and cloves. The name is often understood as referring to warming spices, rather than a necessarily hot chilli flavor.
What spices are in Garam Masala?
Garam Masala commonly contains cumin, coriander, black pepper, cardamom, cinnamon, and cloves. Some blends also include nutmeg, fennel, or other spices. There is no universal recipe, so the ingredients and flavor can differ between regions, cooks, and store-bought blends.
How do you use Garam Masala in cooking?
Use Garam Masala to season Indian-style curries, lentils, chickpeas, vegetables, rice, and meat dishes. Add a small amount, taste, and adjust because its aroma is concentrated. Many recipes stir it in near the end so its fragrance remains noticeable.
What is the difference between Garam Masala and curry powder?
Garam Masala and curry powder are different blends, and neither has one fixed recipe. Garam Masala often emphasizes warm, fragrant spices, while curry powder commonly includes turmeric and has a more yellow color. Their flavors vary by blend and are not interchangeable in every dish.
What can I use instead of Garam Masala?
Combine cumin, coriander, black pepper, and a little cinnamon as a practical substitute for Garam Masala; add cardamom or cloves if available. Curry powder can also work, but turmeric in the blend may change the dish’s color and flavor.
How do you make Garam Masala at home?
Toast whole cumin, coriander, black pepper, cardamom, cinnamon, and cloves gently, let them cool, then grind them into a powder. Keep the spices moving so they do not burn. Adjust the mix to your taste, since homemade Garam Masala has no fixed formula.
Is Garam Masala spicy or hot?
Garam Masala is usually aromatic and warming rather than chilli-hot. Black pepper can give it a little sharpness, and the exact heat depends on the blend. If you are sensitive to spice, add a small amount first and taste the dish before adding more.
When should you add Garam Masala to a dish?
For many dishes, add Garam Masala near the end of cooking to preserve its fragrance. Some recipes briefly fry the spices at the beginning to build flavor, so follow the method for the dish and avoid scorching the blend.
Does Garam Masala contain turmeric?
Garam Masala does not necessarily contain turmeric; its ingredients vary, and many traditional blends rely on spices such as cumin, coriander, pepper, cardamom, cinnamon, and cloves. Check the blend’s ingredient list if you need to know whether a particular product includes turmeric.
How should you store Garam Masala?
Store Garam Masala in a tightly closed container in a cool, dry cupboard, away from sunlight, heat, and steam. It usually loses fragrance before it becomes unusable. If the aroma has faded noticeably, it will contribute less flavor to your cooking.
Garam Masala Vitamins & Minerals
Vitamins
Vitamin K
5.6µg · 5% DV
Vitamin E
0.49mg · 3% DV
B6
0.04mg · 2% DV
B2
0.03mg · 2% DV
Minerals
Manganese
0.43mg · 19% DV
Copper
0.08mg · 9% DV
Iron
0.91mg · 5% DV
Magnesium
16mg · 4% DV
Potassium ⭐
95mg · 3% DV
Sodium
5.6mg · 0% DV
Garam Masala Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Garam Masala
To burn the 26 calories in 1 tablespoon (medium) (7 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Garam Masala?
Garam Masala is an Indian spice blend, commonly made with combinations of cumin, coriander, cardamom, cinnamon, cloves and black pepper. Recipes vary by region and household; some cooks toast the whole spices before grinding them, and ready-made blends differ in their proportions.
It has a fragrant, warming character rather than necessarily being chilli-hot. In Indian cooking, it is often stirred into dals, curries and vegetable dishes near the end of cooking, or used to season meat. Outside India, try a small pinch in lentil soup, roasted vegetables or a yoghurt marinade. A typical serving is small, so it adds aroma with little energy; the blend also contributes fibre and spice-derived compounds. Keep it sealed away from heat and light to preserve its fragrance.
How Nutritious Is Garam Masala?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Garam Masala Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Garam Masala Contain Allergens?
No known major allergens
Which Diets Is Garam Masala Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Garam Masala Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.3g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 1.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.