1 teaspoon (medium) of Nutmeg (2 g) has 12 calories. That works out to 525 calories per 100 g. It contains 1.1 g of carbs, 0.1 g of protein, 0.8 g of fat and 0.5 g of fiber. Its glycemic index is 5 (low), so it raises blood sugar slowly.

Nutmeg Nutrition Facts

Selected: 100 g

525

KCAL / 100G

Carbs

49.3g

· 18% DV

Protein

5.8g

· 12% DV

Fat

36.3g

· 47% DV

Fiber

20.8g

· 74% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 36% · Protein 4% · Fat 60%

Nutmeg Vitamins & Minerals

Vitamins

0.35mg · 29% DV

Folate

76µg · 19% DV

0.16mg · 9% DV

1.3mg · 8% DV

Minerals

Manganese

3mg · 130% DV

Copper

1mg · 111% DV

Magnesium

183mg · 44% DV

Phosphorus

213mg · 30% DV

How Nutritious Is Nutmeg?

Nutrient density

Medium

45/ 100

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

39/ 100

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.

Nutmeg Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Nutmeg

To burn the 525 calories in 100 g:

🚶

130min

Walking (5 km/h)

🏃

54min

Running (8 km/h)

🚴

71min

Cycling

🏊

61min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Nutmeg 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 Nutmeg Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Nutmeg Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Nutmeg Fat Profile

SATURATED

25.94g

MONOUNSATURATED

4.68g

POLYUNSATURATED

0.35g

⚖️

Omega 6:3 ratio 2.3:1

Below the ideal 4:1 — a good omega balance.

Compare Nutmeg

🌰vs🌰

Nutmeg vs Cinnamon278 kcal more per 100 g

→🌰vs🌿

Nutmeg vs Sumac425 kcal more per 100 g

→🌰vs🌶️

Nutmeg vs Black Pepper270 kcal more per 100 g

→🌰vs🧂

Nutmeg vs Spice Mix205 kcal more per 100 g

→

Foods Similar to Nutmeg

🌰

Cinnamon

247 kcal

🌿

Sumac

100 kcal

🌶️

Black Pepper

255 kcal

🧂

Spice Mix

320 kcal

🌱

Vanilla Extract

288 kcal

🌱

Mustard

66 kcal

🌿

Oregano

265 kcal

🌶️

Red pepper flakes

282 kcal

Frequently Asked Questions About Nutmeg

How many calories are in nutmeg, and what are its macros?

Per 100 g, nutmeg provides 525 calories. It contains 5.8 g protein, 49.3 g carbs, 36.3 g fat, and 20.8 g fiber.

Is nutmeg suitable for keto and gluten-free diets?

Based on the provided data, nutmeg is compatible with keto and gluten-free diets. It also fits vegan, vegetarian, paleo, Mediterranean, pescatarian, omnivore, and flexitarian eating patterns.

Have another question about Nutmeg?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026