How Many Calories Are in 100 Grams of Garam Masala?

November 24, 2025 •

4 min read

While the exact amount varies by brand and ingredient ratio, a typical 100-gram serving of garam masala contains approximately 320 to 350 calories. This calorie count, however, is not a concern for most users, as garam masala is consumed in very small quantities, often less than a teaspoon per serving, adding negligible calories to a dish.

Quick Summary

A 100g serving of garam masala typically contains between 320 and 350 calories. It's a blend of spices with significant fiber and nutrients, but its caloric impact on meals is minimal due to small serving sizes.

Key Points

Variable Calorie Count: A 100-gram serving of garam masala typically contains 320-350 calories, but the exact number depends on the spice ratios used.
Negligible Caloric Impact: Because it's used in small quantities (usually a teaspoon or less per dish), its contribution to a meal's overall calories is insignificant.
Rich in Micronutrients: Garam masala is a source of important micronutrients, including iron, manganese, and a high concentration of antioxidants.
Digestive Benefits: Several spices in the blend, like cumin and black pepper, can stimulate digestive enzymes and aid nutrient absorption.
A Flavor-Dense, Low-Calorie Choice: It allows you to add complex flavor to meals without increasing fat or sugar content, making it a healthy seasoning alternative.
Antioxidant Power: Ingredients like cloves, cinnamon, and cardamom provide powerful antioxidants that have documented health benefits beyond just flavor.

Garam Masala Calorie Breakdown: A Closer Look

Understanding the calorie content of garam masala requires a look at its composition. Garam masala, a staple in many Indian dishes, is not a single spice but a blend of several, each with its own nutritional profile. Common ingredients include coriander, cumin, cardamom, cloves, cinnamon, nutmeg, and black pepper. The calorie count for a 100-gram portion is derived from the combined carbohydrate, fat, and protein content of these spices.

Factors Influencing Calorie Content

The precise calorie count of a 100-gram serving can fluctuate based on a few key factors:

Ingredient Ratios: Different manufacturers and homemade recipes use varying proportions of each spice. A blend with a higher concentration of calorie-dense spices like cumin will have a slightly different total than one with more cinnamon.
Processing: The way the spices are prepared and blended can also have a minor impact. However, the most significant variance comes from the ingredient mix itself.
Brand Variations: As evidenced by various nutritional databases, the calorie counts for different brands can vary. For example, some sources show a range from 318 kcal to 346 kcal per 100g, highlighting these brand-specific differences.

The Micronutrient and Fiber Powerhouse

While the focus is on calories, it's important to remember that garam masala packs a nutritional punch far beyond its energy value. Spices are known for being rich in antioxidants, vitamins, and minerals. A 100g serving contains a significant amount of dietary fiber, which aids digestion.

Key nutrients often found in garam masala ingredients include:

Iron: Essential for oxygen transport in the blood.
Manganese: Plays a role in bone formation and metabolism.
Fiber: Critical for digestive health.
Antioxidants: Compounds that protect the body from cell damage.

Calorie Comparison: Garam Masala vs. Individual Spices

To put the overall calorie content into perspective, it's useful to compare garam masala to some of its constituent parts on a per 100g basis. Keep in mind that a single teaspoon of any of these is very low in calories.


Spice	Approximate Calories per 100g	Macronutrient Notes
Garam Masala (Blended)	~320-350 kcal	A mix of carbohydrates, protein, and fat from various spices.
Cumin (Ground)	~375 kcal	Rich in fiber and iron, a higher-calorie spice.
Cinnamon (Ground)	~247 kcal	Lower in calories, but still a significant source of carbs and fiber.
Cardamom (Ground)	~311 kcal	Aromatic spice with moderate calorie density.

This comparison shows that garam masala's overall energy density is comparable to or slightly lower than some of its higher-calorie individual ingredients, such as cumin, due to the combination of spices. The true takeaway, however, is that for a typical serving of just a few grams, the calorie count is negligible and not a dietary concern for most.

Garam Masala: A Flavorful, Low-Impact Addition to Meals

The practical application of garam masala is what truly matters for anyone managing their calorie intake. While 100 grams may seem high, the amount used in cooking is very small. Most recipes call for a teaspoon or less for an entire dish, which adds only a handful of calories—often under 10 calories per serving of food.

Enhances Flavor: It provides deep, complex flavor to curries, stews, and lentil dishes without adding significant fats or sugars, making it an excellent tool for healthy cooking.
Metabolism Boost: Some spices within the blend, like black pepper (containing piperine), can help with digestion and nutrient absorption, and have been linked to boosting metabolism.
A Healthy Seasoning Choice: For those watching their sodium intake, garam masala is a great way to season food without relying on salt.

How to Maximize the Flavor (and Health) of Your Garam Masala

To get the most out of your garam masala, consider these tips:

Toast the spices: For a more aromatic and intense flavor, lightly toast the whole spices before grinding them to release their essential oils.
Add at the end: Many cooks add garam masala towards the end of cooking to preserve its delicate flavor and fragrance.
Use it in marinades: Mix it with yogurt or lemon juice to create a flavorful marinade for meat, fish, or vegetables.
Sprinkle on finished dishes: A final sprinkle of garam masala can add a fresh, vibrant aroma to soups and other finished meals.

Conclusion

For a 100-gram portion, garam masala contains approximately 320 to 350 calories, but this high number is not relevant to typical consumption. The amount used in cooking is so small that the caloric contribution to any meal is negligible. Instead of worrying about its calories, focus on garam masala's powerful flavor-enhancing abilities and the health benefits derived from its antioxidant-rich ingredients. It remains an excellent, calorie-efficient way to add depth and warmth to a wide variety of dishes.

For more detailed nutritional data on specific brands and ingredients, visit the comprehensive FatSecret database.

Frequently Asked Questions

No, a typical teaspoon of garam masala adds a very small number of calories, usually less than 10, which is a negligible amount for most diets.

The calories in garam masala come primarily from carbohydrates and fats present in the various ground spices, such as cumin and coriander seeds.

While it contains fat, garam masala is not considered a high-fat food. The amount of fat in a typical serving is minimal, contributing very little to your daily fat intake.

Yes, garam masala offers several health benefits. It is rich in antioxidants, can aid digestion, and its constituent spices possess anti-inflammatory properties.

For maximum flavor, many cooks add garam masala at the end of the cooking process. You can also toast the whole spices before grinding them for a more aromatic result.

While not a miracle weight loss tool, its ability to add significant flavor with very few calories can make healthy, low-calorie dishes more satisfying, which can support weight loss efforts.

No, the calorie content can vary slightly between different brands due to variations in the spice mix and ingredient ratios. It is always best to check the specific product's nutritional label if you need a precise count.