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Garam masala (Indian spice mix)

Garam masala is an Indian spice mix that contains black cardamom, cinnamon, cloves, black pepper, and cumin.
The information we compiled for this ingredient complies with the standards ofthe USDA database.
12%
Water
 68
Macronutrient carbohydrates 67.64%
/14
Macronutrient proteins 13.5%
/19
Macronutrient fats 18.86%
 

The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).

Ω-6 (LA, 2.4g)
Omega-6 fatty acid such as linoleic acid (LA)
 : Ω-3 (ALA, 0.3g)
Omega-3 fatty acid such as alpha-linolenic acid (ALA)
 = 8:1

Omega-6 ratio to omega-3 fatty acids should not exceed a total of 5:1. Link to explanation.

Here, essential linolenic acid (LA) 2.36 g to essential alpha-linolenic acid (ALA) 0.3 g = 8.01:1.
Ratio Total omega-6 = 2.36 g to omega-3 fatty acids Total = 0.3 g = 8.01:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

Unlike curry powder, garam masala does not contain turmeric and it tastes richer and more intense. You can buy it at Indian grocery stores, in well-stocked supermarkets, or online, and it is available as a ground spice mix, mix with whole spices, or as a paste. When it has not been processed, it can be stored longer without any loss of flavor.

General information:

From Wikipedia:Garam masala (Hindi: गरम मसाला, Punjabi: ਗਰਮ ਮਸਾਲਾ,Urdu: گرم مصالحہ‎, Bengali: গরম মসলা garam ("hot") and masala (a mixture of spices)) is a blend of ground spices common in India, Pakistan, and other South Asian cuisines. It is used alone or with other seasonings. The word garam refers to "heating the body" in the Ayurvedic sense of the word, as these spices are believed to elevate body temperature in Ayurvedic medicine.

Ingredients:

The composition of garam masala differs regionally, with many recipes across India according to regional and personal taste, and none is considered more authentic than others. The components of the mix are toasted, then ground together.

A typical Indian version of garam masala contains:

  • Black and white peppercorns
  • Cloves
  • Cinnamon or cassia bark
  • Mace (part of nutmeg)
  • Black and green cardamom pods
  • Bay leaf
  • Cumin
  • Coriander

Some recipes call for the spices to be blended with herbs, while others call for the spices to be ground with water, vinegar, or other liquids, to make a paste. In some recipes, ingredients including nuts, onions, or garlic may be added. Some recipes also call for small quantities of star anise, asafoetida, chili, stone flower (known as dagadphool), and kababchini (cubeb). The flavours may be carefully blended to achieve a balanced effect, or a single flavour may be emphasized. A masala may be toasted before use to release its flavours and aromas.

Culinary uses:

“All of the ingredients are usually first toasted in a dry pan before they are ground so that the essential oils and flavors are released. After cooling, they are crushed with a mortar or ground in a spice mill, but they can also be combined as whole spices. The mix can be stored for several months in a sealed container.

Garam masala has a tobacco-brown color and because of its strong flavor, it is used most commonly to season meat dishes. The mix can either be toasted in hot oil before the meat is added, or added at the end of cooking (as is usually the case). Many Indian recipes use garam masala sparingly and as an ingredient that helps to bring out the leading flavor in the dish. For this reason, most recipes call for additional spices.*”

Preparing garam masala yourself:

You can easily make garam masala on your own by using the main ingredients listed above. Here is one recipe you can use:

Ingredients:
1 tbsp cumin seeds, ½–1 tsp coriander seed, 1 tsp black pepper (freshly ground), 1½ tsp ground cardamom, 1 tsp cinnamon (you can also grind a portion of a cinnamon stick), 5–6 cloves, and ½ tsp ground nutmeg.

Mix the ground ingredients and then store in a suitable container. This recipe makes approx. 100 mL (12–15 servings) and will keep for several months if stored properly (in a cool, dark place, protected against moisture).

You may toast the ingredients for 15 minutes on low heat before grinding to increase the flavor, but the shelf life will then be reduced.

Note (italics): * = Translation from a German Wikipedia entry

Nutrient tables

The complete nutritional information, coverage of the daily requirement and comparison values with other ingredients can be found in the following nutrient tables.

Nutritional Information
per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Energy348 kcal
1'458 kJ
17.4%
Recommended daily allowance according to the GDA: 2000kcal
Fat/Lipids16 g22.1%
Recommended daily allowance according to the GDA: 70g
Saturated Fats3.2 g16.0%
Recommended daily allowance according to the GDA: 20g
Carbohydrates (inc.dietary fiber)56 g20.6%
Recommended daily allowance according to the GDA: 270g
Sugars33 g36.6%
Recommended daily allowance according to the GDA: 90g
Fiber16 g62.4%
Recommended daily allowance according to the GDA: 25g
Protein/Albumin11 g22.2%
Recommended daily allowance according to the GDA: 50g
Cooking Salt (Na:300.0 mg)762 mg31.8%
Recommended daily allowance according to the GDA: 2.4g
Recommended daily allowance according to the GDA.
Fat/Lipids
Carbohydrates
Protein/Albumin
Cooking Salt

Essential micronutrients with the highest proportions per 100g 2000 kcal
MinManganese, Mn 15 mg760.0%
Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg
MinIron, Fe 46 mg328.0%
Recommended daily allowance according to the EU: LMIV-2011: 14 mg
MinCopper, Cu 1.7 mg170.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg
ElemCalcium, Ca 1'148 mg144.0%
Recommended daily allowance according to the EU: LMIV-2011: 800 mg
ElemPotassium, K 2'335 mg117.0%
Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg
MinZinc, Zn 8.1 mg81.0%
Recommended daily allowance according to the EU: LMIV-2011: 10 mg
ProtTryptophan (Trp, W) 0.14 g56.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.25 g
ProtThreonine (Thr, T) 0.40 g43.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.93 g
ProtIsoleucine (Ile, I) 0.50 g40.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.2 g
ProtValine (Val, V) 0.64 g39.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.6 g

Detailed micronutrients and daily requirement coverage per 100g

Explanations of nutrient tables in general

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Linoleic acid; LA; 18:2 omega-6 2.4 g24.0%
Recommended daily allowance according to the CH-EDI-Verordnung: 10 g
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.30 g15.0%
Recommended daily allowance according to the CH-EDI-Verordnung: 2.0 g

Essential amino acids per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Tryptophan (Trp, W) 0.14 g56.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.25 g
Threonine (Thr, T) 0.40 g43.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.93 g
Isoleucine (Ile, I) 0.50 g40.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.2 g
Valine (Val, V) 0.64 g39.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.6 g
Leucine (Leu, L) 0.78 g32.0%
Recommended daily allowance according to the WHO-Protein-2002: 2.4 g
Lysine (Lys, K) 0.58 g31.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.9 g
Phenylalanine (Phe, F) 0.46 g30.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.6 g
Methionine (Met, M) 0.18 g19.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.93 g

Vitamins per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Niacin (née vitamin B3) 5.3 mg33.0%
Recommended daily allowance according to the EU: LMIV-2011: 16 mg
Vitamin B6 (pyridoxine) 0.40 mg29.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg
Thiamine (vitamin B1) 0.20 mg18.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.1 mg
Riboflavin (vitamin B2) 0.20 mg14.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg
Pantothenic acid (vitamin B5) 0.60 mg10.0%
Recommended daily allowance according to the EU: LMIV-2011: 6.0 mg
Biotin (ex vitamin B7, H) 5.0 µg10.0%
Recommended daily allowance according to the EU: LMIV-2011: 50 µg
Vitamin A, as RAE 50 µg6.0%
Recommended daily allowance according to the EU: LMIV-2011: 800 µg

Essential macroelements (macronutrients) per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Calcium, Ca 1'148 mg144.0%
Recommended daily allowance according to the EU: LMIV-2011: 800 mg
Potassium, K 2'335 mg117.0%
Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg
Sodium, Na 300 mg38.0%
Recommended daily allowance according to the EU: LMIV-2011: 800 mg
Magnesium, Mg 40 mg11.0%
Recommended daily allowance according to the EU: LMIV-2011: 375 mg

Essential trace elements (micronutrients) per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Manganese, Mn 15 mg760.0%
Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg
Iron, Fe 46 mg328.0%
Recommended daily allowance according to the EU: LMIV-2011: 14 mg
Copper, Cu 1.7 mg170.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg
Zinc, Zn 8.1 mg81.0%
Recommended daily allowance according to the EU: LMIV-2011: 10 mg
Fluorine, F 500 µg14.0%
Recommended daily allowance according to the EU: LMIV-2011: 3'500 µg
Iod, I (Jod, J) 12 µg8.0%
Recommended daily allowance according to the EU: LMIV-2011: 150 µg
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