3 %
Manganese contributes to normal energy-yielding metabolism, to the maintenance of normal bones and to the protection of cells from oxidative stress.
How many calories are in garam masala?
3.8kcal
in a 1 g pinch
379 kcal per 100 g.
Source: UK CoFID 2021, record 13-829. Checked 5 October 2026.
0.15 gFat
0.16 gProtein
0.45 gCarbohydrate
3 %Daily manganese
What’s in a 1 g pinch
About a third of a pinch is carbohydrate.
- 0.15 gFat
- 0.16 gProtein
- 0.45 gCarbohydrate
- 0.1 gWater
- 0.1 gMinerals and the rest
Above average for herbs and spices
Garam masala is 379 kcal per 100 g. The 35 herbs and spices in this database average 193.
Garam masala379
Herbs and spices average193
Protein in a pinch
0.16 g of protein, 17 % of the calories.
Protein, per pinch0.16 g
Vitamins and minerals in garam masala
Nine of the 15 reach the “high in” level, led by manganese.
Also high in
A source of
None recorded
- Vitamin D
- Vitamin C
- Folate
- Vitamin B12
Show all 15 with amounts
Manganese0.06 mg, 3 %
Iron0.33 mg, 2.3 %
Copper0.02 mg, 1.6 %
Calcium7.6 mg, 1 %
Magnesium3.3 mg, 0.9 %
Potassium14.5 mg, 0.7 %
Phosphorus3.9 mg, 0.6 %
Zinc0.04 mg, <1 %
Thiamin (vitamin B1)0 mg, <1 %
Riboflavin (vitamin B2)0 mg, <1 %
Vitamin A0.00057 mg, <1 %
Vitamin Dnone recorded
Vitamin Cnone recorded
Folatenone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.
What garam masala doesn’t give you. And where to find it.
No recorded vitamin D, vitamin C or folate.
Vitamin D
0mgin garam masala
Find it inBloater, grilled500 % per 100 g
Vitamin C
0mgin garam masala
Find it inCherries, West Indian2150 % per 100 g
Folate
0mgin garam masala
Find it inLiver, chicken, fried675 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Garam masala against other herbs and spices
Garam masala comes second for manganese here, just behind thyme (dried, ground).
7.9mg
6mg
4.7mg
3.2mg
2.3mg
1.8mg
Thyme, dried, ground+1.9 mg
Garam masalathis page
Curry powder−1.3 mg
Basil, dried, ground−2.8 mg
Pepper, cayenne, ground−3.7 mg
Coriander leaves, dried−4.2 mg
All values per 100 g, from the same dataset. Differences are against garam masala.
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Questions about garam masala
The questions people ask about garam masala, answered from the dataset.
How many calories are in a portion of garam masala?
A typical portion (1 g, a pinch) gives 4 kcal. Per 100 g the figure is 379 kcal.
Is garam masala high in manganese?
Yes. Garam masala has 6 mg manganese per 100 g, 300 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does garam masala have most of?
By share of the daily reference intake: manganese (6 mg, 300 %), iron (32.6 mg, 233 %) and copper (1.6 mg, 162 %) per 100 g.
Is garam masala a good source of protein?
Garam masala has 15.6 g protein per 100 g, 17 % of the energy, which meets the UK threshold for “source of protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-829, Garam masala, published by Public Health England under the Open Government Licence v3.0. Main data references: Wharton et al. (1983) Sorrento Asian food tables: food tables, recipes and customs of mothers attending Sorrento Maternity Hospital, Birmingham, England. Values are per 100 g of the edible part; a pinch is 1 g, a pinch, the usual UK portion for herbs and spices. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 35 herbs and spices kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More herbs and spices
From the same group, with calories per 100 g, and the foods with the most manganese.
More herbs and spices
- Sage, fresh119 kcal
- Thyme, dried, ground276 kcal
- Betel leaves, fresh61 kcal
- Curry leaves, fresh97 kcal
- Mint, dried279 kcal
- All 35 herbs and spices
Most manganese
- Saffron28.4 mg
- Ginger, ground28 mg
- Sage, dried, ground25 mg
- Soup, lentil29 mg
- Wheatgerm13.5 mg
- Pineapple, dried10 mg
- Manganese guide