Cardamom: Nutrition Facts and Health Benefits

Cardamom, often called the “queen of spices,” is prized for its unique aroma and flavor as well as its impressive array of nutrients and health-promoting compounds. Used for centuries in culinary, medicinal, and even cosmetic applications, cardamom's tiny green pods are packed with bioactive substances that science is only beginning to fully appreciate. In this article, we’ll explore what makes cardamom special from a nutritional perspective and examine the health benefits supported by modern research.

Cardamom Nutrition Facts

Cardamom is more than just a flavorful spice—it’s a treasure trove of valuable nutrients and bioactive compounds. While it’s most commonly used in small amounts as a seasoning, even modest consumption can contribute beneficial components to your diet. Let’s delve into what cardamom pods and their oils contain.

Cardamom’s Major Nutritional Components

Cardamom’s nutritional value stems from its lipids, phytochemicals, and essential oils, which collectively provide a range of health benefits. While not a staple macronutrient source due to the small quantities typically consumed, these compounds are potent even in trace amounts.

Lipids and Fatty Acids

Cold-pressed cardamom oil (CPCO) is rich in healthy fats. The dominant fatty acids include:

• Oleic acid (43.7%) – a monounsaturated fat also found in olive oil
• Palmitic acid (21.6%) – a saturated fat
• Linoleic acid (17.6%) – an essential polyunsaturated omega-6 fatty acid

The overall profile is approximately 47% monounsaturated, 32% saturated, and 21% polyunsaturated fatty acids 1. These contribute to cell membrane integrity and energy metabolism.

Phytosterols

Cardamom oil contains significant levels of phytosterols (222 mg per 100g oil), predominantly β-sitosterol, but also sitostanol, campesterol, stigmasterol, and others 1. Phytosterols are plant-based compounds structurally similar to cholesterol and are known to support heart health by lowering LDL cholesterol absorption 1 3.

Antioxidants

Cardamom is a strong source of antioxidant compounds, including various forms of vitamin E (tocols)—notably α-, β-, γ-, and δ-tocopherols—and abundant polyphenols (3.9 mg GAE/g oil) 1 6. These compounds protect cells from oxidative stress, a key factor in aging and chronic disease.

Essential Oils and Bioactives

The essential oil fraction contains a variety of bioactive phytochemicals, such as flavonoids, terpenoids, and carotenoids 3 6. These are responsible for cardamom’s distinctive aroma and many of its antimicrobial and anti-inflammatory properties.

Additional Nutrients

Whole cardamom pods also contribute small amounts of:

• Carbohydrates
• Proteins
• Minerals (trace quantities)

However, the most important health-promoting elements are its oils and phytochemicals 3.

Cardamom Health Benefits

From ancient traditions to modern research, cardamom has been celebrated for its therapeutic properties. Its complex chemistry translates to a broad spectrum of health effects, ranging from digestive relief to heart protection. Below is a summary of key health benefits supported by scientific studies.

Powerful Antioxidant and Anti-inflammatory Effects

Cardamom is especially noted for its antioxidant prowess, which comes from its polyphenols, tocols, and other phytochemicals. These compounds:

• Scavenge free radicals to prevent damage to DNA, proteins, and lipids 1 4 6
• Decrease inflammation by downregulating pro-inflammatory cytokines like COX-2, IL-6, and TNF-α, and inhibiting nitric oxide (NO) production 6
• Restore natural antioxidant enzymes such as superoxide dismutase (SOD), catalase, and glutathione (GSH) 4 6

These properties suggest cardamom may help combat conditions linked to chronic inflammation and oxidative stress, such as cardiovascular disease and liver disorders.

Cardiovascular and Metabolic Protection

Cardamom has demonstrated multiple heart-protective effects:

• Blood Pressure Reduction: Cardamom lowers arterial blood pressure by relaxing blood vessels through both cholinergic and calcium channel blocking mechanisms 2
• Heart Muscle Protection: In animal studies, cardamom protected the heart against chemical-induced damage by improving antioxidant status and reducing lipid peroxidation 4
• Lipid Profile Improvement: Supplementation helps prevent dyslipidemia (abnormal cholesterol and fat levels) in models of diet-induced obesity 5

Cardamom’s phytosterols and healthy fatty acids likely contribute to these protective effects.

Metabolic Health and Weight Management

Obesity and metabolic syndrome are major modern health concerns. Cardamom may help address these by:

• Improving glucose tolerance in high-fat, high-carb dietary models
• Preventing abdominal fat accumulation
• Reducing liver inflammation and fibrosis
• Normalizing liver enzymes and lipid peroxidation markers 5

These findings support the traditional use of cardamom in digestive and metabolic health.

Gut Health and Digestive Support

Traditional medicine has long used cardamom for digestive complaints, and research confirms these effects:

• Spasmogenic (stimulating) and spasmolytic (relaxing) actions in the gut, mediated by different compounds in the extract 2
• Relieves constipation, colic, and diarrhea by balancing gut muscle contractions 2 3
• Cholinergic and calcium channel antagonist mechanisms contribute to its effects on the intestinal tract 2

This dual action makes cardamom uniquely versatile for digestive health.

Antimicrobial and Neuroprotective Actions

• Broad-spectrum antimicrobial activity against foodborne pathogens (Salmonella, Staphylococcus, Listeria, E. coli) and fungi 1 3
• Sedative effects observed in animal studies, including prolonged sleep duration and potential usefulness in epilepsy management 2

These properties add to cardamom’s value as both a culinary and therapeutic spice.

Conclusion

Cardamom is much more than a fragrant addition to your favorite dishes—it’s a powerhouse of nutrition and health-promoting compounds. Modern research is increasingly validating traditional knowledge, highlighting cardamom's potential in preventive health and wellness.

Key takeaways from this article:

• Cardamom provides a unique blend of healthy fats, phytosterols, antioxidants, and essential oils, even in small amounts 1 3 6
• Its antioxidant and anti-inflammatory properties can help protect cells, organs, and systems from chronic damage 1 4 6
• Cardamom supports heart health by lowering blood pressure, protecting heart tissue, and improving cholesterol levels 2 4 5
• It aids in metabolic health, preventing obesity, improving glucose tolerance, and reducing liver inflammation 5
• Traditional digestive benefits are supported by evidence of both gut-stimulating and relaxing effects 2 3
• Cardamom also exhibits antimicrobial and neuroprotective activities, broadening its health appeal 1 2 3

Incorporating cardamom into your diet—whether as a spice in food or as part of herbal blends—can be a simple and delicious way to tap into its wide-ranging health benefits.