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Cardamom nutrition facts

Cardamom is a seed pod, known for centuries for its culinary and medicinal properties. This aromatic spice is native to the evergreen rain forest of southern Indian Kerala state and grown in only a few tropical countries. Botanically, it belongs to the family of "Zingiberaceae" and consists of two genera; Elettaria and Amomum.

cardamom pod cardamom seeds
Green, dried cardamom pod. Close up view of seeds.

Both Elettaria and Amomum cardamom types feature three-sided fruits (pods) with a thin, yet tough, papery outer cover. Inside, tiny, deep-brown, aromatic seeds arranged in vertical rows with each grain ensheathed again inside a delicate, transparent membrane.

Elettaria pods are small and light green, while Amomum pods are larger and dark brown. The seed pods are being in use as a flavoring agent in both food and drink as well as in medicine.


black cardamom
Black cardamom pods. Note for bigger sized dark brown pods.

Black cardamom (Amomum subulatum) also known as Nepal cardamom (bari or kali elaichi in India and Nepal) is a relatively bigger sized pod of the same Zingiberaceae family. They have dark brown, rough outer coat, measuring about 2-4 cm in length and 1-2 cm in diameter. The seed-pods possess camphor-like intense flavor and commonly employed in spice mixtures in sub-Himalayan plains of India, Pakistan, Nepal and China.

Health benefits of cardamom

  • This exotic spice contains many plants derived chemical compounds that are known to have been anti-oxidant, disease preventing and health promoting properties.

  • The spicy pods contain many essential volatile oils that include pinene, sabinene, myrcene, phellandrene, limonene, 1, 8-cineole, terpinene, p-cymene, terpinolene, linalool, linalyl acetate, terpinen-4-oil, a-terpineol, a-terpineol acetate, citronellol, nerol, geraniol, methyl eugenol, and trans-nerolidol.

  • The therapeutic properties of cardamom oil have been found application in many traditional medicines as antiseptic, antispasmodic, carminative, digestive, diuretic, expectorant, stimulant, stomachic and tonic.

  • Cardamom is a good source of minerals like potassium, calcium, and magnesium. 100 g pods contain 1119 mg of this electrolyte. Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure. The human body uses copper for the production of red blood cells.

  • Additionally, it is also an excellent source of iron and manganese. 100 g pods contain 13.97 mg or 175% of daily required levels of iron. Iron required for red blood cell formation and cellular metabolism. Manganese is a co-factor for the enzyme, superoxide dismutase, a potent free-radical scavenger.

  • Further, these aromatic pods are rich in many vital vitamins, including riboflavin, niacin, vitamin-C that is essential for optimum health.


See the table below for in depth analysis of nutrients:

Cardamom, Nutritional value per 100 g.

(Source: USDA National Nutrient data base)
Principle Nutrient Value Percentage of RDA
Energy 311 Kcal 15.5%
Carbohydrates 68.47 g 52.5%
Protein 10.76 g 19%
Total Fat 6.7 g 23%
Cholesterol 0 mg 0%
Dietary Fiber 28 g 70%
Vitamins
Niacin 1.102 mg 7%
Pyridoxine 0.230 mg 18%
Riboflavin 0.182 mg 14%
Thiamin 0.198 mg 16.5%
Vitamin A 0 IU 0%
Vitamin C 21 mg 35%
Electrolytes
Sodium 18 mg 1%
Potassium 1119 mg 24%
Minerals
Calcium 383 mg 38%
Copper 0.383 mg 42.5%
Iron 13.97 mg 175%
Magnesium 229 mg 57%
Manganese 28 mg 1217%
Phosphorus 178 mg 25%
Zinc 7.47 mg 68%

Selection and storage

Fresh cardamom pods, as well as its powder can be available in the market year around. Both the varieties of cardamom readily sold in the markets. "Elettaria" pods are small and light green, while 'Amomum" pods are larger and dark brown. Fresh pods should be heavy for their size and give sweet aroma when rubbed with the fingertips. Avoid pods that appear light and that are with surface discoloration or spots, which may feature mold (fungal infection).


Medicinal use

The therapeutic properties of cardamom oil have found application in many traditional medicines as an antiseptic and local anesthetic, and antioxidant, besides playing health promoting and disease preventing roles.


Culinary uses

In general, cardamom seeds are one of the most sought-after ingredients in sweet and dessert preparations. The pod is split open to expose its underlying seeds either with fingers or using a small knife. The seeds are then crushed (powdered) using a pestle/mortar or hand-mill just before their addition to cooking. Often, whole pods preferred in savory dishes, which give a further punch to the recipe since their peel too contains significant amounts of precious essential oils.

Here are some preparation tips:

  • This delicate spice employed as a flavoring agent in foods, soups and refreshing drinks.

  • The pods have been in use in the preparation of sweet dishes in many Asian countries. Elaichi-pista (cardamom and pistachio) kulfi is a famous summer dessert in India, Pakistan, and Iran. Elaichi kheer is another favorite rice pudding with added pistachio and raisins in these regions.

  • It is used as a flavoring base for the preparation of tea, coffee, and cold beverages.

  • Black cardamom (badi elaichi) preferred mostly in savory dishes; to prepare rice pilaf, meat stews, and lentil curry in many parts of Nepal, India, and Pakistan.


Safety profile

Use cardamom pods in small amounts. Too much of spices in the food can cause gastrointestinal irritation and stomach ulcers. (Medical disclaimer).



<<-Back to Healthy Spices from Cardamom. Visit here for an impressive list of healthy spices with complete illustrations of their nutrition facts and health benefits.

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Further reading:

  1. Spices Board of India -pdf (Link opens in new window).

  2. USDA National Nutrient Database.

  3. Gernot Katzer's spice pages.



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