Know what’s on your plate
Nutmeg
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 506 kcal —
- Protein 5.8 g 12%
- Carbohydrate 27 g 10%
- Fat 36 g 47%
- Saturated fat 26 g 130%
- Fibre 21 g 74%
- Sugars 3 g —
- Sodium 16 mg 1%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 2.3 µg 0%
- Vitamin C 3 mg 3%
- Vitamin D 0 µg 0%
- Vitamin K 0 µg 0%
- Thiamin (B1) 0.35 mg 29%
- Riboflavin (B2) 0.06 mg 4%
- Niacin (B3) 1.3 mg 8%
- Vitamin B6 0.16 mg 9%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 184 mg 14%
- Iron 3 mg 17%
- Magnesium 183 mg 44%
- Phosphorus 213 mg 17%
- Potassium 350 mg 7%
- Zinc 2.2 mg 20%
- Copper 1 mg 114%
- Manganese 2.9 mg 126%
- Selenium 1.6 µg 3%
Similar foods
Questions about Nutmeg
Should you buy whole nutmeg or ground nutmeg?
Whole nutmeg keeps its aroma longer and can be grated as needed; ground nutmeg is convenient but loses fragrance more quickly. Choose whole seeds that feel hard and heavy, without cracks or a musty smell.
How do you grate nutmeg, and how much should you use?
Rub a whole seed over a fine grater straight into the dish, stopping when you can smell it clearly. Start with a small pinch: nutmeg’s warm, sweet aroma can quickly overpower other flavours.
When should you add nutmeg to a dish?
Add a little near the end of cooking, or grate it over the finished dish, to preserve its aroma. In a sauce such as béchamel, stir it in after the sauce has thickened.
What dishes go well with nutmeg?
Nutmeg is a classic seasoning for béchamel, macaroni cheese, mashed potato and spinach. A small pinch also suits custards, rice pudding and spiced cakes.
How should you store nutmeg?
Keep whole nutmeg seeds and ground nutmeg in tightly closed containers in a cool, dry, dark cupboard, away from the hob. Grate whole seeds as you need them; ground nutmeg gradually loses its scent after opening.
Can you use mace instead of nutmeg?
Yes. Mace is the delicate, lacy covering of the nutmeg seed and has a similar warm flavour; use it in place of nutmeg in béchamel, baking or spiced desserts, starting with a little less and tasting.
Is it safe to eat a lot of nutmeg?
Use nutmeg as a seasoning, not by the spoonful: consuming large amounts can cause serious poisoning. Keep the jar out of reach of young children.
What is the difference between nutmeg and mace?
They come from the same fruit: nutmeg is the seed, while mace is the red, lace-like covering around it, dried and used as a spice. Mace has a similar flavour but is often described as more delicate.
Source: ANSES–Ciqual (France) 11048 · per 100 g · carbohydrate per EU label, fibre excluded
