Nutmeg: Nutrition Facts and Health Benefits

Nutmeg, the aromatic seed of Myristica fragrans, is far more than just a flavorful spice. Revered for centuries in both culinary and traditional medicine practices, nutmeg packs an impressive array of nutrients, bioactive compounds, and potential health-promoting properties. But what exactly is in nutmeg, and how might it benefit your health? This article dives deep into the nutrition facts and science-backed health benefits of nutmeg, offering a clear, evidence-based guide for the curious and health-conscious reader.

Nutmeg Nutrition Facts

Nutmeg isn’t just a holiday spice—it’s a surprisingly dense source of essential nutrients, minerals, and plant compounds. Beyond its distinctive warm flavor, nutmeg delivers notable amounts of macronutrients, micronutrients, and a diverse profile of phytochemicals that can have meaningful effects on your health.

Macronutrient Profile

Nutmeg stands out for its concentrated macronutrient content. In its raw form, nutmeg is relatively high in fat (over a quarter of its content), offers a notable protein level (nearly 19%), and delivers a significant source of carbohydrates, with substantial dietary fiber (almost 10%)—all of which contribute to a high caloric value 1. While nutmeg is typically consumed in small quantities, these figures highlight its nutritional density.

Mineral and Vitamin Content

Nutmeg is particularly rich in important minerals such as calcium, potassium, magnesium, phosphorous, and iron—nutrients essential for bone health, muscle function, and oxygen transport 1 5. Its vitamin content is led by ascorbic acid (vitamin C), though it contains only trace levels of B vitamins like thiamine, niacin, and riboflavin 1.

• High: Calcium, potassium, magnesium, phosphorous, iron, vitamin C
• Low: Zinc, thiamine, niacin, riboflavin

These minerals play critical roles in maintaining overall health, from supporting metabolism to bolstering immunity.

Phytochemical Diversity

What truly sets nutmeg apart is its wealth of phytochemicals and bioactive compounds. Analyses have identified a suite of plant-derived molecules with potential health effects:

• Alkaloids, flavonoids, tannins, terpenoids: Provide antioxidant and antimicrobial activity 1 3 5
• Essential oil constituents: Including myristicin, gamma-terpinene, isoborneol, safrole, geraniol, (+)-4-carene, and guaiol 1 3 5

These compounds contribute not only to nutmeg’s flavor and aroma but also to its potential pharmacological benefits.

Summary

Though typically used in small amounts, nutmeg is a potent source of nutrients and phytochemicals, making it a unique addition to the diet—both as a flavoring agent and a potential functional food.

Nutmeg Health Benefits

The nutritional richness of nutmeg is only half the story. Scientific studies are increasingly uncovering how nutmeg’s array of bioactive compounds may support health in diverse and sometimes surprising ways.

Antimicrobial and Antibacterial Effects

Nutmeg has demonstrated significant antimicrobial properties, particularly against bacteria—including strains resistant to conventional drugs. Both methanolic and ethanolic extracts of nutmeg have shown the ability to inhibit a wide variety of pathogenic bacteria, with the methanolic extract being particularly potent 1 3 5. These effects are largely attributed to nutmeg’s rich phytochemical content, including alkaloids, flavonoids, and essential oil components.

Key Points:

• Effective against drug-resistant bacteria 1
• Potential as a source of new antimicrobial agents 1 3
• Supports historical use in food preservation and traditional remedies 5

Antioxidant Capacity

Oxidative stress is a driver of aging and many chronic diseases. Nutmeg is loaded with antioxidant compounds—especially flavonoids and phenolic substances—that can neutralize harmful free radicals 1 3 5. This antioxidant activity underpins several of nutmeg’s health-promoting effects, including its potential to protect cells and tissues from damage.

Key Points:

• Neutralizes free radicals 1 3 5
• May reduce risk of oxidative stress-related diseases 5
• Supports overall cellular health

Anti-inflammatory and Analgesic Actions

Chronic inflammation is at the root of many health conditions, from arthritis to heart disease. Recent animal studies have shown that nutmeg oil can significantly reduce chronic inflammatory pain—by inhibiting COX-2 enzyme expression and lowering levels of substance P, a pain-related neurotransmitter 2. These findings suggest nutmeg’s potential in managing inflammatory pain and perhaps other inflammation-driven disorders.

Key Points:

• Relieves chronic inflammatory pain 2
• Acts via inhibition of inflammatory mediators (COX-2, substance P) 2
• May complement conventional pain management strategies

Muscle Preservation and Anti-Sarcopenia Effects

One of the more novel findings about nutmeg is its potential to support muscle health with age. In studies with aging rats, nutmeg extract increased skeletal muscle mass and promoted muscle regeneration, in part by stimulating the IGF1-AKT-mTOR pathway—a key regulator of muscle growth—and inhibiting autophagy (the breakdown of muscle tissue) 4.

Key Points:

• Supports muscle mass and regeneration in aging 4
• May help prevent sarcopenia (age-related muscle loss) 4
• Potential supplement for elderly populations

Central Nervous System (CNS) Effects

Nutmeg has a long history as a calming and relaxing agent in traditional medicine. Scientific investigations suggest that nutmeg’s essential oils and certain compounds like myristicin may act on the central nervous system, producing sedative and analgesic effects 3 5. While more human studies are needed, these findings support traditional uses for stress, insomnia, and pain relief.

Key Points:

• Sedative and calming properties 3 5
• May help with pain management and relaxation
• Supports traditional applications for sleep and mood

Other Potential Benefits

• Digestive health: Nutmeg has traditionally been used to ease stomach complaints and digestive discomfort, likely due to its antimicrobial and anti-inflammatory actions 3 5.
• Skin health: Historical uses include soothing wounds and skin conditions, possibly linked to its antimicrobial and anti-inflammatory compounds 5.
• Cancer research: Some components, such as myristicin, are being studied for their anti-cancer and anti-angiogenic potential, though this area remains preliminary 5.

Conclusion

Nutmeg is much more than a fragrant kitchen spice. Modern research is validating and expanding upon its traditional roles, highlighting nutmeg’s dense nutritional profile and a wide range of potential health benefits. Whether used for its flavor, its nutrients, or its functional properties, nutmeg is a spice worth knowing.

Key takeaways:

• Nutmeg is rich in macronutrients, minerals (especially calcium, potassium, magnesium, phosphorous, iron), and vitamin C, as well as a diverse mix of phytochemicals 1 5.
• It exhibits potent antimicrobial and antioxidant properties, supporting both food safety and cellular health 1 3 5.
• Nutmeg’s bioactive compounds show promise in reducing inflammation, managing pain, and supporting muscle health, especially during aging 2 4.
• Traditional uses for digestion, skin care, and mood are being explored and supported by new scientific findings 3 5.
• The spice’s potential as a functional food and therapeutic agent continues to be a focus for ongoing research.

By integrating nutmeg thoughtfully into your diet, you can enjoy its complex flavor and, potentially, a host of health benefits rooted in centuries-old wisdom and modern science.