Is cardamom high in iron? A closer look at this aromatic spice's nutritional profile

November 6, 2025 •

4 min read

While some sources indicate that 100 grams of cardamom contain a substantial amount of iron, a typical serving size, like one teaspoon, provides only a small fraction of your daily needs. This means that while is cardamom high in iron on a weight-for-weight basis, its practical contribution to your daily intake is minor.

Quick Summary

Cardamom contains a concentrated amount of iron per 100 grams, but due to small serving sizes, it is not a primary dietary source. This article explores its full nutritional profile and explains its role as a flavorful, health-promoting addition to your diet.

Key Points

Not a Primary Iron Source: While concentrated per gram, a typical serving of cardamom provides only a small, not a substantial, amount of dietary iron.
Rich in Manganese: Cardamom is an excellent source of manganese, a trace mineral important for metabolism and antioxidant defense.
Promotes Digestive Health: The spice has long been used to aid digestion, relieve bloating, and stimulate digestive enzymes.
Contains Antioxidants: Cardamom is packed with antioxidants that help combat inflammation and protect the body from free radical damage.
Flavor Enhancer with Perks: Its primary role is to add flavor, but it also provides supplementary nutrients like fiber, magnesium, and potassium.
Pair with Vitamin C: To boost the absorption of non-heme iron from plant sources, consume them alongside vitamin C-rich foods.
Consider Overall Diet: The overall balance of your diet is far more important for iron intake than relying on small quantities of spices.

Understanding Cardamom's Iron Content: The Difference Between Potency and Portions

When evaluating a food's nutritional value, particularly its mineral content, it's essential to consider the typical portion size. Many herbs and spices, including cardamom, are incredibly nutrient-dense on a gram-for-gram basis, but their small usage in recipes means they are flavor enhancers first and nutrient contributors second. Regarding the question, 'Is cardamom high in iron?', the answer is complex. Per 100 grams, cardamom is indeed rich in iron, containing a notable 14 mg, which is a high percentage of the Daily Value. However, since a recipe rarely calls for more than a teaspoon or two, the actual amount of iron you consume from it is relatively minimal. A single tablespoon of ground cardamom, for instance, provides less than 1 mg of iron.

Cardamom's Complete Nutritional Profile

Beyond its concentrated but modest-in-practice iron content, cardamom is packed with other beneficial compounds and minerals that contribute to overall health.

A typical nutritional breakdown of a tablespoon of ground cardamom includes:

Manganese: This trace mineral is abundant in cardamom, with a single tablespoon offering a significant portion of your daily recommended intake. Manganese is crucial for metabolism, bone formation, and fighting off free radicals.
Fiber: Cardamom is a decent source of dietary fiber, which aids digestion, promotes feelings of fullness, and helps regulate blood sugar levels.
Vitamin C: This powerful antioxidant supports the immune system and is important for skin health.
Magnesium and Potassium: These electrolytes are essential for maintaining healthy blood pressure and heart function.

By adding cardamom to your meals, you're not just improving the flavor—you're also getting a healthy dose of these essential nutrients, even if the iron content is not its most significant contribution.

Cardamom vs. Iron Powerhouses: A Comparison

To put cardamom's iron content into perspective, it's helpful to compare it with other well-known dietary sources. This highlights why relying on spices for your primary iron intake is not a practical strategy.


Food Item (approx. 1 tbsp serving)	Heme/Non-Heme Iron	Iron Content (mg)	Note on Dietary Role
Ground Cardamom	Non-heme	~0.8	Flavoring; minor nutritional contribution
Cooked Spinach (1 cup)	Non-heme	~6.4	Excellent plant-based source; needs vitamin C for better absorption
Cooked Lentils (1/2 cup)	Non-heme	~3.3	Great plant-based source of fiber and iron
Beef, ground (3 oz)	Heme	~2.4	Excellent heme iron source, which is easily absorbed
Pumpkin Seeds (1/4 cup)	Non-heme	~4.7	Great source of iron, zinc, and magnesium

This comparison table clearly demonstrates that while cardamom contains iron, it cannot compete with dedicated iron-rich foods in terms of providing a substantial amount. It is best enjoyed for its unique flavor and other nutritional benefits.

The Importance of Overall Iron Nutrition

Iron is an essential mineral vital for numerous bodily functions, including red blood cell production, oxygen transport, and cell growth. The two main types of dietary iron are heme (from animal sources) and non-heme (from plants and fortified foods). Heme iron is more readily absorbed by the body. To maximize the absorption of non-heme iron from plant sources like cardamom and spinach, it's beneficial to consume them with foods rich in vitamin C, such as citrus fruits or bell peppers. Conversely, tannins found in tea and coffee can inhibit iron absorption.

Practical Ways to Incorporate Cardamom and Boost Your Diet

Since cardamom is a fantastic flavor agent with added nutritional perks, consider these simple ways to incorporate it into your diet:

Spiced Coffee or Tea: Add a couple of crushed cardamom pods or a pinch of powder to your morning coffee or tea. This not only adds a warm, aromatic flavor but can also help neutralize the acidity.
Baked Goods: Cardamom is a wonderful addition to breads, cakes, and cookies. It pairs especially well with cinnamon and ginger.
Curries and Stews: Enhance the flavor complexity of savory dishes by adding whole or ground cardamom. It's a staple in many Indian and Middle Eastern curries.
Smoothies and Yogurt: Mix a small amount of ground cardamom into your morning smoothie or stir it into plain yogurt for an exotic flavor twist.

Remember, your diet's overall health and balance are far more important than the minute nutritional contribution from a single spice. Cardamom should be seen as a healthy flavor-enhancer that makes nutritious foods more appealing.

The Health-Boosting Side of Cardamom

Cardamom offers more than just flavor and trace minerals. Its long history in traditional medicine is supported by modern research pointing to its potential health benefits.

Aids Digestion: Cardamom has carminative properties that can help relieve indigestion, bloating, and gas. It is also known to stimulate the secretion of digestive enzymes.
Potential Blood Pressure Management: Some studies suggest that regular consumption of cardamom may help lower blood pressure in individuals with hypertension.
Antioxidant Power: Rich in antioxidants, cardamom helps protect the body from free radical damage and inflammation, which can contribute to chronic diseases.

Conclusion

To answer the question, is cardamom high in iron?, the answer is yes, on a per-gram basis, but it is not a practical dietary source of iron. Because it is used in small quantities, its real nutritional value lies in its rich profile of other minerals like manganese and its potent antioxidant and anti-inflammatory compounds. Rather than thinking of it as a primary iron source, it's better to view cardamom as a powerful, healthy spice that can elevate the flavor and nutritional quality of your meals in a more holistic way. By incorporating it thoughtfully into your cooking, you can enjoy its unique taste and reap its wider health benefits, all while focusing on more substantial iron-rich foods to meet your daily requirements.

Frequently Asked Questions

Both green and black cardamom contain iron. Nutritional data varies slightly depending on the source and processing, but both types contribute similar amounts of minerals, though neither is considered a primary iron source in typical culinary quantities.

No, cardamom alone cannot effectively treat or prevent iron deficiency anemia. While it contains iron, the amount is too small in a normal serving. Individuals with anemia should focus on consuming primary sources of iron like red meat, lentils, and fortified cereals, and consult a healthcare provider.

To enhance the absorption of non-heme iron from plant-based foods, you should consume them with a source of vitamin C. Examples include pairing spinach with citrus dressing or adding bell peppers to a lentil dish.

As a culinary spice, cardamom is generally safe for consumption in regular food amounts. Typical daily use is a few pods or a teaspoon of powder. There are no reported risks from using it in cooking, but for medicinal doses, it's best to consult a healthcare professional.

Cardamom's main benefits include aiding digestion by stimulating enzymes, providing antioxidants that fight inflammation, potentially helping with blood pressure regulation, and offering a good source of manganese and fiber.

Yes, certain foods and drinks can inhibit iron absorption. These include black tea, coffee, and other items containing tannins or phytic acid. It is recommended to avoid consuming these at the same time as iron-rich meals.

Cooking with a cast-iron skillet can indeed increase the iron content of your food, especially acidic dishes like tomato sauce. This is because some of the iron from the skillet leaches into the food during cooking.