Subtotal $0.00
Shop Now
Cardamom is the dried seed pod of plants in the ginger family, prized for a warm, sweet, slightly minty aroma that flavors chai, Scandinavian buns, Indian rice dishes and Middle Eastern coffee. Two different plants are sold under the name: green cardamom and black cardamom. They taste different and are not interchangeable in most recipes. This guide explains green vs black cardamom, what USDA data show for cardamom nutrition in the amounts people actually use, what the small clinical trials on cardamom benefits did and did not find, and who should be careful.
Peptide Labs does not sell cardamom or cardamom products. This article is general nutrition information, not medical advice.
Key Takeaways
- Green cardamom (Elettaria cardamomum) and black cardamom (Amomum subulatum) are different plants in the ginger family.
- Both aromas are built on 1,8-cineole; green cardamom also carries a lot of alpha-terpinyl acetate, which gives its sweeter, floral note.
- A teaspoon of ground cardamom has about 6 calories and a quarter of the Daily Value for manganese in USDA data, but little else.
- Meta-analyses of small trials found modest changes in some blood fats and inflammation markers, mostly with supplement amounts, not seasoning.
- Cardamom is not a major food allergen; supplements are a separate question to raise with a clinician.
What is cardamom?
Cardamom pods are small, ridged capsules that hold clusters of sticky, dark seeds. The seeds carry most of the flavor, which fades fast once they are ground, so many cooks keep whole pods and crush them just before use. The plant is native to humid parts of Asia. Like its relatives ginger and turmeric, it belongs to the botanical family Zingiberaceae.
In the kitchen you will meet it as whole green pods, loose seeds, ground cardamom and, less often, large black pods. Most recipes that just say cardamom mean the green kind.
Green vs black cardamom: two different plants
Green cardamom, sometimes called true or small cardamom, comes from Elettaria cardamomum. Black cardamom, also called large or brown cardamom, comes from Amomum subulatum, a crop grown mainly in the Himalayan regions of India and Nepal. The pods differ in size and color, and their aroma chemistry differs too.
| Feature | Green cardamom | Black cardamom |
|---|---|---|
| Plant | Elettaria cardamomum | Amomum subulatum |
| Other names | True or small cardamom | Large, brown or Nepal cardamom |
| Pod | Small, smooth, pale green | Large, rough, dark brown |
| Main aroma compounds in lab analyses | 1,8-cineole and alpha-terpinyl acetate | 1,8-cineole and alpha-terpineol; alpha-terpinyl acetate minor |
| Flavor | Sweet, floral, eucalyptus-like | Stronger, more camphor-like and earthy |
| Typical uses | Chai, baking, rice, coffee, desserts | Savory curries, stews, spice blends |
A 2016 analysis of green cardamom oil found 1,8-cineole (the compound also called eucalyptol) at about 46 percent and alpha-terpinyl acetate at about 34 percent. Analyses of black cardamom oil from India found 1,8-cineole and alpha-terpineol as the major components, with alpha-terpinyl acetate described as the major constituent of small cardamom but only a minor one in large cardamom. That chemistry matches what cooks notice: green cardamom tastes sweeter and more floral, black cardamom more medicinal and earthy. Swap them only in dishes where that difference does not matter.
Cardamom nutrition per teaspoon
The USDA SR Legacy entry for cardamom (FDC 170919) does not say whether it is green or black, and it lists values per 100 grams, an amount nobody eats. Per 100 grams cardamom is rich in fiber, manganese, iron and magnesium, but a teaspoon of ground cardamom weighs about 2 grams. The table shows what that teaspoon supplies next to other warm spices, using USDA SR Legacy portions.
| Per 1 tsp, ground (USDA FDC ID) | Grams | Calories | Fiber (% DV) | Manganese (% DV) |
|---|---|---|---|---|
| Cardamom (170919) | 2.0 | 6 | 0.6 g (2%) | 0.56 mg (24%) |
| Cinnamon (171320) | 2.6 | 6 | 1.4 g (5%) | 0.45 mg (20%) |
| Ginger (170926) | 1.8 | 6 | 0.3 g (1%) | 0.60 mg (26%) |
| Turmeric (172231) | 3.0 | 9 | 0.7 g (2%) | 0.59 mg (26%) |
| Cloves (171321) | 2.1 | 6 | 0.7 g (3%) | 1.26 mg (55%) |
| Black pepper (170931) | 2.3 | 6 | 0.6 g (2%) | 0.29 mg (13%) |
Manganese is the one nutrient where a teaspoon of cardamom makes a visible dent, about a quarter of the Daily Value. Iron, magnesium and zinc each come to 1 or 2 percent per teaspoon, so cardamom is a flavoring, not a meaningful source of minerals. For foods that do supply magnesium in useful amounts, see our guide to foods high in magnesium. One practical upside: cardamom adds flavor and a sense of sweetness to coffee, oats or yogurt with essentially no calories, which some people use to cut back on added sugar.
Cardamom benefits: what the research shows
Most claims about cardamom benefits come from lab and animal studies of its essential oil or extracts. Human trials exist, but they are small, short and mostly from a few research groups, and they usually test cardamom as a daily supplement rather than as seasoning. Here is what the pooled reviews report:
- Blood fats and inflammation markers: a 2024 meta-analysis of 12 randomized trials with 989 participants found lower total cholesterol, triglycerides and two inflammation markers (hs-CRP and IL-6) with cardamom, but no significant change in HDL or LDL cholesterol. The authors called for larger trials.
- Blood pressure: a 2023 meta-analysis of 8 trials with 595 people with metabolic syndrome or related conditions found a small fall in diastolic blood pressure and no significant change in systolic pressure, and noted the few, small trials behind it.
- Weight and blood sugar: a 2024 systematic review of human and animal studies reported that cardamom had no substantial effect on weight loss. Effects on glucose markers were inconsistent across trials.
In short, the evidence is early. Changes in lab markers in small trials do not show that cardamom changes health outcomes, and nobody should use it in place of care from a clinician. If you are interested in how spices fit into an overall eating pattern, our guide to anti-inflammatory foods puts the research in context, and the cinnamon and turmeric and black pepper guides cover two spices with larger research bases.
Safety and who should be careful
Cardamom used as a spice in food is a normal part of many cuisines. Concentrated forms are different. Cardamom capsules, extracts and essential oils deliver far more than a recipe does, and their safety with medicines, in pregnancy and during breastfeeding has not been well studied.
- Cardamom is not one of the nine major food allergens under US law, but spice allergies do occur. If a spice causes hives, lip swelling or breathing trouble, get urgent care and see an allergist.
- Do not swallow cardamom essential oil; essential oils are highly concentrated.
- Ask a clinician or pharmacist before using cardamom supplements if you take prescription medicines, are pregnant or breastfeeding, or have a chronic condition.
- If you suspect a food is behind digestive symptoms, an elimination diet should be planned with a clinician or dietitian.
How to use cardamom
- Lightly crush whole green pods and simmer them in tea, milk or rice; remove the husks before serving.
- Grind the seeds fresh for baking; pre-ground cardamom loses aroma faster than whole pods.
- Add a pinch to coffee grounds before brewing, as is traditional in parts of the Middle East.
- Use one or two black pods in slow-cooked curries, lentils or stews for a deeper, earthier flavor.
- Pair it with other warm spices such as cinnamon, ginger, fennel, saffron or nutmeg.
Frequently Asked Questions
What are the main cardamom benefits?
Small trials and meta-analyses found modest changes in some blood fats and inflammation markers, usually with supplement amounts. The evidence is early and does not show health outcomes.
What is the difference between green vs black cardamom?
They are different plants. Green cardamom is Elettaria cardamomum, sweet and floral; black cardamom is Amomum subulatum, larger, darker and more camphor-like.
Can I swap black cardamom for green cardamom?
Only where flavor differences do not matter. Black cardamom is stronger and earthier, so it suits savory dishes better than desserts or chai.
Is cardamom nutritious?
In USDA data a teaspoon has about 6 calories and about a quarter of the Daily Value for manganese, with only small amounts of other minerals.
Does cardamom help with weight loss?
A 2024 systematic review found no substantial effect on weight loss. No spice replaces overall diet and activity changes.
Is it safe to take cardamom supplements?
Their safety with medicines, in pregnancy and while breastfeeding is not well studied. Ask a clinician or pharmacist first.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Nutmeg: Benefits, Nutrition, Nutmeg vs Mace and Toxicity, Ceylon vs Cassia Cinnamon: Coumarin, Blood Sugar Research and Safety, Ginger for Nausea: What Studies Show, Other Benefits and Side Effects, Garam Masala: What It Is, Ingredients, Substitutes and Is It Healthy.