Garam masala is a fragrant North Indian spice blend combining warming spices — typically cardamom, cloves, cinnamon, cumin, coriander, black pepper, and nutmeg. The exact blend varies by region and household. Its combined spice profile delivers manganese, iron, and trace minerals, plus the antioxidant compounds of its constituent spices including eugenol, cinnamaldehyde, and curcumin (if turmeric is included).
Add garam masala near the end of cooking — its volatile aromatics are more heat-sensitive than ground cumin or coriander. A little (half a teaspoon per dish) adds warmth without overpowering.
Where Garam masala Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 1,450 mg | 73% | |
| Calcium | 760 mg | 95% | |
| Phosphorus | 390 mg | 56% | |
| Magnesium | 330 mg | 88% | |
| Vitamin A (RE) | 57.0 µg | 8% | |
| Iron | 32.6 mg | 233% | |
| Manganese | 6.00 mg | 300% | |
| Zinc | 3.80 mg | 38% | |
| Niacin (B3) | 2.50 mg | 16% | |
| Copper | 1.62 mg | 162% | |
| Thiamin (B1) | 0.350 mg | 32% | |
| Riboflavin (B2) | 0.330 mg | 24% | |
| Vitamin C | 0.000 mg | 0% | |
| Folate | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Trans fat | 0.000 g | — | |
| Maltose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 340 µg | — | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →