Nutmeg

No E-numberSpices & herbsOrigin: Plant

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VeganYes

Gluten-freeYes

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KetoYes

No carbohydrate.

Low-FODMAPYes

The short answer

Nutmeg is a ground seed and one of the safest spices in the cupboard: a pinch in eggnog suits every diet. The only caution is volume, because the oils that give it a warm smell can upset the nervous system in a large dose.

92/100

Generally safe

Fine for most people at normal amounts.

E-numberNone

Comes fromPlant

What it doesSpices & herbs

Glycemic index—

Daily limitNot set

Also calledNutmeg, Ground nutmeg

Rules by country

🇺🇸 US FDANot evaluated as an additive

🇪🇺 European UnionNot evaluated as an additive

🇨🇦 Health CanadaNot evaluated as an additive

CaliforniaNo extra rules

Nutmeg is a kitchen spice rather than an additive, so it carries no E-number and none of the three regulators has judged it as one. It sits under the general provisions for spices and flavouring ingredients in the United States and the EU, which require safe sourcing, accurate labelling and controls for contaminants such as Salmonella and mould.

Daily limit: Experts haven’t set a number because normal food amounts are far below any level of concern.

What is it?

Nutmeg is the seed of the nutmeg tree, dried and sold whole or ground. Two compounds do the work: myristicin and elemicin, which give the spice its warm, slightly sweet aroma and most of its psychoactive potential. A whole seed weighs about 5 grams and a teaspoon of the powder is roughly 2 grams, so a recipe that asks for a teaspoon uses only a fraction of one seed.

Where it comes from: The seed of the nutmeg tree, a native of the Moluccas in Indonesia that was traded there for centuries before the islands were colonised. Most of it still comes from that same island chain, with Grenada the other traditional growing area.

Why it’s in food

Warming a mulled wine or cider
Grounding a béchamel or custard
Seasoning a squash or pumpkin pie
Spicing an eggnog or coffee
Aromatic in a barbecue rub

Often found in

EggnogSpiced apple crumblePumpkin pieBéchamel sauceMulled wineOatmeal cookies

Also listed as: Nutmeg, Ground nutmeg, Nutmeg powder, Nutmeg spice

Health & gut impact

A small amount in a big dishBenefit

A teaspoon of ground nutmeg weighs about 2 grams, and a whole seed weighs about 5 grams, so a recipe that calls for a teaspoon uses a fraction of one seed. That is why a pinch of nutmeg can carry a lot of flavour in a whole tray of biscuits.

USDA FoodData Central, nutmeg

Safrole in the seedUnder study

Nutmeg carries a small amount of safrole, a compound the EU restricts as a flavouring substance because of cancer findings in laboratory animals. The quantity that reaches the plate through a pinch of nutmeg sits far below the levels that restriction is written for.

European Commission Regulation (EC) No 1333/2008

What can I use instead?

Cinnamon

Ratio: A quarter teaspoon for every quarter teaspoon of nutmeg

Best for: Baking, where cinnamon adds the same warmth

Ginger

Ratio: A quarter teaspoon, and a little more if you want heat

Best for: Custards and drinks that need a warming edge

Cardamom

Ratio: A small pinch, as it is stronger and more floral

Best for: Coffee, rice dishes and Nordic baking

More spices & herbs:

BasilBasil is a dried herb leaf: vegan, gluten-free, keto, and one of the safest ingredients in the cupboard. Drying concentrates estragole, a compound EFSA has assessed closely, so a daily spoonful is not the same as a sprig in a sauce.Generally safe Bay leafBay leaf is a dried herb that is safe at cooking amounts and fits every diet, including gluten-free and keto. The one thing to know is that the leaf itself is not edible, so pull the whole leaf out before serving the dish.Generally safe Black pepperBlack pepper is a dried fruit and a genuinely powerful ingredient, because piperine blocks several of the enzymes that metabolize drugs. It is safe in ordinary amounts, and the interaction with medication is the thing worth knowing about.Generally safe CardamomCardamom is a seed pod used as a spice, and at cooking amounts it suits everyone, including gluten-free and keto eaters. Buy green cardamom for baking and chai, and black cardamom for the smoky note of South Asian curries.Generally safe

Common questions

How much nutmeg is too much?

A normal recipe uses a pinch to a teaspoon, and that is nowhere near a problem. Nutmeg only becomes a concern in large amounts, when a dozen or more whole seeds are eaten at once.

Is nutmeg toxic?

Not in the amounts you put in a cake. The seed contains myristicin and elemicin, and a large dose of those can cause nausea, dizziness and confusion, but that takes a lot of seed.

Does nutmeg cause hallucinations?

Large amounts have produced that effect, which is why people who are looking for it cook with it. The quantities used in baking and drinks do not come anywhere near it.

Whole nutmeg or ground?

Whole keeps its aroma longer, because the volatile oils are still sealed inside the seed. Ground nutmeg is more convenient, and a jar that has been open for a year will have lost some of its punch.

Is Nutmeg safe?

Generally safe (92/100). Nutmeg is a kitchen spice rather than an additive, so it carries no E-number and none of the three regulators has judged it as one. It sits under the general provisions for spices and flavouring ingredients in the United States and the EU, which require safe sourcing, accurate labelling and controls for contaminants such as Salmonella and mould.

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Scientific sources & regulatory citations

USDA FoodData Central, nutmeg
European Commission Regulation (EC) No 1333/2008