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Nutmeg is the seed of the Myristica fragrans tree, ground or grated into eggnog, pumpkin pie, bechamel sauce, spiced drinks and many savory dishes. In the small amounts used for seasoning it is an ordinary kitchen spice. It also has a less familiar side: nutmeg contains myristicin and related compounds that can cause poisoning when someone swallows a large quantity, and poison centers see these cases every year. This guide covers what nutmeg is, how it differs from mace, what USDA data show, what research says about nutmeg benefits, and what nutmeg toxicity looks like.
Peptide Labs does not sell nutmeg or nutmeg products. This article is general nutrition information, not medical advice.
Key Takeaways
- Nutmeg and mace come from the same tree: nutmeg is the seed and mace is the lacy red covering around it.
- Per 100 grams, ground nutmeg is high in fat, mostly saturated, and fiber, but recipes use only a pinch.
- Claims for nutmeg benefits rest mainly on lab and animal studies; there are no solid human trials of culinary nutmeg.
- Swallowing large amounts causes poisoning, with symptoms such as racing heart, agitation, dizziness, dry mouth and nausea.
- Poison center data include accidental exposures in young children, so store spices out of reach. US Poison Help: 1-800-222-1222.
What is nutmeg?
Nutmeg trees are evergreens native to the Maluku Islands of Indonesia, the historic Spice Islands. Inside each fruit sits a single brown seed wrapped in a bright red, net-like aril. The dried seed is nutmeg; the dried aril is mace. Nutmeg is sold whole, for grating, or pre-ground. Whole nutmeg keeps its aroma much longer than the ground spice.
The aroma comes from an essential oil whose components include sabinene, eugenol, myristicin, caryophyllene and alpha-pinene. Myristicin, one of those components, matters for safety, as the toxicity section explains.
Nutmeg vs mace
Because they come from the same fruit, nutmeg and mace share a warm, sweet aroma, but mace is lighter, more delicate and slightly peppery. Mace is traditional in doughnuts, pound cake, sausages, pickles and light-colored sauces where dark nutmeg specks would show. The USDA figures below are per 100 grams, a reference amount far above anything a recipe uses.
| Per 100 g, ground (USDA FDC ID) | Nutmeg (171326) | Mace (170927) | Cinnamon (171320) |
|---|---|---|---|
| Calories | 525 | 475 | 247 |
| Total fat (% DV) | 36.3 g (47%) | 32.4 g (42%) | 1.2 g (2%) |
| Saturated fat (% DV) | 25.9 g (130%) | 9.5 g (48%) | 0.3 g (2%) |
| Fiber (% DV) | 20.8 g (74%) | 20.2 g (72%) | 53.1 g (190%) |
| Copper (% DV) | 1.03 mg (114%) | 2.47 mg (274%) | 0.34 mg (38%) |
| Manganese (% DV) | 2.9 mg (126%) | 1.5 mg (65%) | 17.5 mg (759%) |
| Magnesium (% DV) | 183 mg (44%) | 163 mg (39%) | 60 mg (14%) |
| Iron (% DV) | 3.0 mg (17%) | 13.9 mg (77%) | 8.3 mg (46%) |
Nutmeg nutrition in context
Per 100 grams, nutmeg is one of the fattiest spices in the USDA SR Legacy database, and most of that fat is saturated. Nutmeg also lists notable copper, manganese, magnesium and fiber per 100 grams. None of this matters much in practice, because seasoning uses a small pinch, so the spice adds flavor rather than nutrients or calories to a dish. For real sources of minerals such as magnesium, see foods high in magnesium.
Mace stands out for copper and iron per 100 grams, while cinnamon carries far more manganese and fiber with almost no fat. Again, these are reference values, not serving amounts.
Nutmeg benefits: what research says
Reviews of Myristica fragrans list many compounds, such as macelignan, myristicin and other lignans, with antioxidant, antimicrobial and anti-inflammatory activity in lab and animal studies. Nutmeg also has a long history in traditional medicine systems across Asia. That is not the same as evidence that eating nutmeg improves health in people. There are no solid human trials showing nutmeg benefits for sleep, digestion, mood, pain or skin, and claims you may see online are usually extrapolated from test tubes and rodents.
The honest summary is that nutmeg is a flavorful spice that fits into many eating patterns, much like cardamom, ginger and turmeric, and that it should not be used in larger amounts as a home remedy.
Nutmeg toxicity: what poison center data show
Nutmeg toxicity is linked mainly to myristicin, together with related compounds such as elemicin and safrole. Case reports describe myristicin as having anticholinergic and psychoactive properties. Poisoning happens when someone swallows far more than any recipe calls for, either by accident or on purpose. It is not caused by normal seasoning.
- Illinois Poison Center, 2001 to 2011: 32 cases involving nutmeg. Just over half were unintentional, and most of those involved children under 13, including eye exposures. Of the intentional cases, a third involved other drugs at the same time, all in people aged 15 to 20, and mixing nutmeg with drugs needed more medical intervention. One patient needed help breathing on a ventilator.
- Swiss poison center, 2014 to 2023: enquiries about 236 patients from infants to age 85. Enquiries peaked in 2020 and 2021, when a social media nutmeg challenge circulated and home baking rose during the pandemic.
- Case reports: a woman poisoned by accident while cooking developed electrolyte abnormalities; a young adult with severe agitated delirium was admitted to intensive care; a family in India was poisoned by a home-made syrup meant as a COVID remedy.
Symptoms of nutmeg poisoning
Reported symptoms include a fast heartbeat, dizziness, dry mouth, tremors, nausea, anxiety, agitation, confusion and widened pupils. Symptoms can start hours after swallowing and can last about a day, and people often end up in an emergency department, where care is supportive. Many people recover, but severe cases have needed intensive care, and combining nutmeg with alcohol, medicines or other drugs raises the risk.
What to do
- If someone may have swallowed a large amount of nutmeg, call Poison Help at 1-800-222-1222 in the US, even if they seem fine at first.
- Call 911 for chest pain, seizures, fainting, severe confusion or trouble breathing.
- Keep spice jars and whole nutmegs out of reach of children, and rinse eyes with water if ground nutmeg gets in them.
- Regard online nutmeg challenges as a poisoning risk; there is no safe way to take part.
Allergy and other cautions
Despite its name, nutmeg is a seed, and it is not one of the nine major food allergens under US law. Spice allergies still occur, so anyone with a history of reactions to spices, seeds or nuts should ask an allergist before experimenting. Nutmeg essential oil is highly concentrated and should not be swallowed. If you are pregnant, breastfeeding or take prescription medicines, avoid nutmeg supplements or extracts unless a clinician says otherwise; culinary use is a separate matter. An elimination diet planned with a clinician can help when a food reaction is suspected.
Frequently Asked Questions
What are the main nutmeg benefits?
Lab and animal studies report antioxidant and antimicrobial activity, but there are no solid human trials showing health benefits from culinary nutmeg.
What is the difference between nutmeg vs mace?
Both come from the Myristica fragrans fruit. Nutmeg is the seed; mace is the red aril around it, with a lighter, slightly peppery flavor.
Can nutmeg make you sick?
Swallowing large amounts can cause poisoning with a racing heart, agitation, dizziness, dry mouth and nausea. Normal seasoning is not linked to poisoning.
What causes nutmeg toxicity?
Mainly myristicin, with related compounds such as elemicin and safrole, which have psychoactive and anticholinergic effects at high exposures.
What should I do if a child eats nutmeg?
Call Poison Help at 1-800-222-1222 in the US for advice, and call 911 for severe symptoms such as seizures or trouble breathing.
Is nutmeg a tree nut?
No. Nutmeg is a seed and is not one of the nine major food allergens, but ask an allergist if you react to spices or nuts.
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.
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