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Ground Mace

Spices, mace, ground

Nutrition Facts

Serving sizeper 100g
Amount per serving
Calories475
% Daily Value
  • Total Fat 32,38 g42%
  • Saturated Fat 9,51 g48%
  • Trans Fat —
  • Cholesterol 0 mg0%
  • Sodium 80 mg3%
  • Total Carbohydrate 50,5 g18%
  • Dietary Fiber 20,2 g72%
  • Total Sugars —
  • Protein 6,71 g13%
  • Vitamin D 0 µg0%
  • Calcium 252 mg19%
  • Iron 13,9 mg77%
  • Potassium 463 mg10%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
100g of Spices, mace, ground contains 475 kcal calories, 6,71g protein, and 13,9mg iron per USDA FoodData Central.

Calorie breakdown

How calories are distributed across macronutrients

520kcal
  • Protein5%(27 kcal)
  • Carbs39%(202 kcal)
  • Fat56%(291 kcal)

Nutrient density

35/ 100

Meets ≥10% Daily Value for 17 of 26 nutrients

Moderate nutrient density

Use Ground Mace in your next meal plan

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Category: Spices and Herbs

Top 1% for FiberHigh fiberLow sodiumHigh calciumHigh ironHigh potassiumHigh vitamin CZero cholesterolVeganVegetarianGluten-free
Potassium : Sodium ratio5.8 : 1
favorable
  • Ground Mace has a potassium-to-sodium ratio of 5.8:1, which is considered favorable for blood-pressure support.
  • Ground Mace contains more fiber per 100 g than cooked oatmeal — 20 g vs 2 g.

Full nutrient breakdown

per 100g
Macronutrients▾
Macronutrients
NutrientAmount% DV
Calories

Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams.

Also known as: Calories, kcal

475 kcal24%
Protein

Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones.

6,71 g13%
Carbohydrates

Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source.

Also known as: Carbohydrates

50,5 g18%
Total fat

Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins.

Also known as: Total Lipid, Fat

32,38 g42%
Fiber

Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety.

Also known as: Dietary Fiber

20,2 g72%
Minerals▾
Minerals
NutrientAmount% DV
Sodium

Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure.

Also known as: Salt (as Na)

80 mg3%
Potassium

Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure.

463 mg10%
Calcium

Mineral essential for bone and teeth structure, muscle contraction, and blood clotting.

252 mg19%
Magnesium

Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function.

163 mg39%
Phosphorus

Mineral that works with calcium to form bones and is a component of DNA and ATP.

110 mg9%
Iron

Mineral required for oxygen transport in hemoglobin and for energy metabolism.

13,9 mg77%
Zinc

Trace mineral essential for immune function, wound healing, and protein synthesis.

2,3 mg21%
Copper

Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense.

2,47 mg274%
Manganese

Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense.

1,5 mg65%
Selenium

Trace mineral that supports thyroid function and antioxidant systems via selenoproteins.

2,7 µg5%
Fat detail▾
Fat detail
NutrientAmount% DV
Saturated fat

Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol.

Also known as: Saturated Fatty Acids, SFA

9,51 g48%
Monounsaturated fat

Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits.

Also known as: Monounsaturated Fatty Acids, MUFA

11,17 g—
Polyunsaturated fat

Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids.

Also known as: Polyunsaturated Fatty Acids, PUFA

4,39 g—
Cholesterol

Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people.

0 mg0%
EPA (Omega-3)

Eicosapentaenoic acid, a long-chain omega-3 fatty acid found in fatty fish; supports cardiovascular and inflammatory balance.

Also known as: Eicosapentaenoic Acid

0 g—
DHA (Omega-3)

Docosahexaenoic acid, a long-chain omega-3 fatty acid concentrated in fish; important for brain and eye health.

Also known as: Docosahexaenoic Acid

0 g—
DPA (Omega-3)

Docosapentaenoic acid, an intermediate omega-3 fatty acid found alongside EPA and DHA in marine foods.

Also known as: Docosapentaenoic Acid

0 g—
Vitamins▾
Vitamins
NutrientAmount% DV
Vitamin A

Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents.

Also known as: Retinol Activity Equivalents, RAE

40 µg4%
Retinol

Preformed vitamin A found in animal foods; the active form used directly by the body.

0 µg—
Vitamin C

Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption.

Also known as: Ascorbic Acid

21 mg23%
Vitamin D

Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight.

Also known as: Calciferol

0 µg0%
Thiamin (B1)

B-vitamin required for carbohydrate metabolism and nervous-system function.

Also known as: Vitamin B1, Thiamine

0,31 mg26%
Riboflavin (B2)

B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN.

Also known as: Vitamin B2

0,45 mg34%
Niacin (B3)

B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP.

Also known as: Vitamin B3, Nicotinic Acid

1,35 mg8%
Vitamin B6

B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation.

Also known as: Pyridoxine

0,16 mg9%
Folate (B9)

B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy.

Also known as: Vitamin B9, Folic Acid, Folacin

76 µg19%
Vitamin B12

B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods.

Also known as: Cobalamin

0 µg0%
Other▾
Other
NutrientAmount% DV
Water

Water content of the food. Foods high in water tend to be lower in energy density and support hydration.

8,17 g—
Caffeine

Naturally occurring stimulant found in coffee, tea, cocoa, and some soft drinks. Acts on the central nervous system.

0 mg—
Theobromine0 mg—
Alcohol0 g—

Fatty acid profile

Breakdown of fats per 100 grams

25,1 g
  • Saturated38%(9,51 g)
  • Monounsaturated45%(11,17 g)
  • Polyunsaturated18%(4,39 g)

Household serving sizes

g
tsp
2 g
tbsp
5 g

Frequently asked questions about Ground Mace

How many calories in Ground Mace?

Ground Mace contains 475 kcal per 100 grams, sourced from USDA FoodData Central.

How much sodium is in Ground Mace?

Ground Mace contains 80 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.

What are the macros in Ground Mace?

Per 100 grams, Ground Mace contains 6.71 g protein, 50.5 g carbohydrates, and 32.38 g total fat.

Is Ground Mace good for keto or low-carb?

Ground Mace has 50.5 g carbs per 100 g — typically not a keto or low-carb staple.

Where does Ground Mace nutrition data come from?

Nutrition data for Ground Mace is sourced from USDA FoodData Central (FDC ID 170927). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/170927/nutrients.

Diet compatibility

  • High fiberAt least 6 g of dietary fiber per 100 g — supports satiety, glycemic stability, and digestive health.
  • Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
  • High calciumDelivers at least 20% of the Daily Value for calcium per 100 g — a meaningful contribution to bone-health targets.
  • High ironDelivers at least 20% of the Daily Value for iron per 100 g, helpful for menstruating adults and endurance athletes.
  • High potassiumDelivers at least 20% of the Daily Value for potassium per 100 g — supports cardiovascular and electrolyte balance.
  • High vitamin CDelivers at least 20% of the Daily Value for vitamin C per 100 g — an antioxidant that also aids iron absorption.
  • Zero cholesterolContains no measurable cholesterol per 100 g; fits heart-health eating patterns that cap dietary cholesterol.
  • VeganContains no animal-derived ingredients per USDA categorization and is compatible with a fully plant-based diet.
  • VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.
  • Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.

Foods that pair well with Ground Mace

Complementary ingredients from related USDA categories — useful starting points when planning a meal around Ground Mace.

3 meal ideas using Ground Mace

Starter templates matched to Ground Mace's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.

  • Breakfast

    Fiber-rich breakfast bowl featuring ground Mace

    Combine ground Mace with rolled oats, Greek yogurt, and berries for a breakfast that clears 12 g of fiber and keeps you full through the morning.

  • Lunch

    Plant-based lunch with ground Mace

    A warm grain bowl with ground Mace, chickpeas, seasonal greens, and lemon-tahini dressing — filling, colourful, and entirely plant-based.

  • Dinner

    Low-sodium dinner with ground Mace

    Roast ground Mace with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.

Where does this data come from?

Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.

Data sourced from USDA FoodData Central (FDC ID: 170927), accessed 2019-04-01.

Published: 2019-04-01

More foods in Spices and Herbs

Use Ground Mace in your next meal plan

Melio can build a complete week of meals around Ground Mace (or any food in our database), tailored to your macro goals and dietary preferences.

Create a meal plan
Ground Mace — Top 1% for Fiber per 100g + recipes | План харчування