Cardamom: Flavor, Cooking Use and Health Facts
Cardamom is sweet, floral and a little cooling and used in chai, baking and rice; trials of supplements show small changes in blood fats, and people with gallstones should keep to food amounts.
Content last updated . This page has not been medically reviewed.
In the kitchen at a glance
Flavor:SweetFloralWarm / woody
Aroma: Sweet, resinous and perfumed, with a cool eucalyptus note.
Used in: baking, desserts, tea and drinks, rice and grains, curries
Usual amount in food: About 10 whole pods give 1 1/2 teaspoons of ground cardamom; USDA lists 2.0 g per teaspoon of ground.
What it is
Green cardamom is the seed of Elettaria cardamomum, a plant in the ginger family. [1] The seeds sit in small, spindle-shaped pods with a thin papery shell. [1] The plant is native to the Indian subcontinent and Indonesia, and in 2022 India, Indonesia and Guatemala grew about 85% of the world crop. [1] Do not confuse it with black cardamom (Amomum subulatum), which has larger, dark brown pods and a smoky aroma. [1]Flavor and aroma
Green cardamom is strong, sweet and pungent, with a cool, eucalyptus-like edge. [2] The eucalyptus note comes from cineole. [2] The seed oil can reach about 8% of the seed, and it varies with storage. [1] Its main parts, as one source lists them, are terpene compounds such as terpineol, myrcene and limonene. [1] An in vitro study of seed oil found alpha-terpinyl acetate to be the main compound. [10] Oils differ between studies.The flavor compounds dissolve in fat, so warming the seeds in oil or butter spreads the flavor through a dish. [2] Ground cardamom loses its aroma quickly. [1][2] It pairs well with milk, coffee, tea, rice, fruit and sweet baking.
How it is used in cooking
- India: in sweets and in masala chai. [1]
- Nordic countries: in baking, such as Swedish cardamom buns and Finnish pulla. [1]
- Middle East: in sweet dishes and in coffee and tea. [1]
- South Asia and beyond: in masalas and curry pastes, and as a garnish for rice. Seeds are sometimes chewed like gum. [1] It is a common part of curry powder and garam masala. [2]
- Drinks and spirits: tea, coffee, bitters and gin. [1]
Whole pods can be crushed and added to a pot. They are fibrous, so remove them before serving. [2] Crack the pod and use the black seeds, or grind them just before cooking. [2] The sources we read do not say when to add it in a recipe or give tested substitutes, so we give none. Black cardamom tastes smoky, not sweet, so it is not a swap for green. [1]
Normal food amounts
| Measure | Grams | Source |
|---|---|---|
| 1 teaspoon, ground | 2.0 g | USDA [11] |
| 1 tablespoon, ground | 5.8 g | USDA [11] |
| 10 whole pods | about 1 1/2 teaspoons ground (about 3 g) | Wikipedia [1]; grams are our arithmetic |
The sources we opened give no usual recipe amount beyond this pod conversion.
What one teaspoon (2.0 g) of ground cardamom provides, calculated from USDA values per 100 g:
| Nutrient | One teaspoon |
|---|---|
| Energy | about 6 kcal |
| Fiber | about 0.6 g |
| Manganese | about 0.6 mg |
| Calcium | about 8 mg |
| Potassium | about 22 mg |
| Iron | about 0.3 mg |
The USDA SR Legacy data are from 2018 and real products vary. [11] We did not compare these numbers with official daily values, so we do not call cardamom a "good source" of anything. A teaspoon is mostly flavor.
Buying, storing and preparing
- Forms: whole pods (green, or bleached white), loose seeds, and ground. [1][2]
- Quality: seeds should be dark and slightly sticky. [2] Pods ground together with the seeds are lower in quality and price. [1]
- Storing: keep whole pods or seeds in an airtight container at room temperature, away from light, heat and moisture. [2] Exposed or ground seed quickly loses flavor. [1] The sources we read give no shelf life in months.
- Grinding: grind as close to cooking as you can. [2]
- Adulteration: the sources we read do not describe it for cardamom. We found no source on lead or other contaminants in cardamom.
Health: what research says
Eating cardamom in cooking is very different from taking concentrated products.Food amounts vs supplements
| In normal cooking | In supplements and extracts | |
|---|---|---|
| Typical amount | About 2.0 g per teaspoon (USDA); no usual recipe amount found [11] | Not found: the reference we read says there is not enough information to set a dose range [3] |
| What studies mostly used | Almost no studies of cardamom sprinkled on food were found | Powder, extract or capsules in small trials of adults [4][5][6] |
| What we can say about benefit | Nothing, no study of food amounts found | Small changes in triglycerides and inflammation markers; lab values, not health outcomes [4][5][6] |
| Main safety limit | Gallstone colic; keep to food amounts if you have gallstones [3] | Not enough information on medicinal amounts in pregnancy or breastfeeding [3] |
What the evidence shows
| Use | What the sources found | Strength of evidence | Form and population |
|---|---|---|---|
| Blood fats | A 2024 pooling of 12 trials (989 adults) found lower total cholesterol and triglycerides, with no clear effect on HDL or LDL. [4] A 2020 pooling of 5 trials found lower triglycerides and no clear change in total, LDL or HDL cholesterol. [5] | Mixed | Cardamom supplements; adults [4][5] |
| Inflammation markers | The 2024 pooling found lower hs-CRP and interleukin-6. [4] A 2023 pooling of 8 studies reported lower hs-CRP, IL-6 and TNF-alpha. [6] The authors urge caution because few studies exist. [6] | Promising but limited | Cardamom supplements; adults [4][6] |
| Blood pressure | The 2023 pooling reported very small average falls: about 0.5 mmHg systolic and 0.9 mmHg diastolic. [6] | Promising but limited | Cardamom supplements; adults [6] |
| Blood sugar and insulin resistance | An umbrella review of reviews said ginger and turmeric were supported for blood sugar control. Cardamom was listed only among herbs with improved insulin resistance measures, with low to very low confidence. [8] | Insufficient evidence | Herbal supplements; adults with type 2 diabetes [8] |
| Nausea after surgery | In a trial of 105 adults after gallbladder surgery, ice cubes with cardamom oil or peppermint oil each did better than placebo, but the two oils did not differ significantly. [7] | Promising but limited | Essential-oil ice cubes under the tongue, not food [7] |
| Digestive complaints (heartburn, gas, IBS) | The consumer reference rates the evidence as insufficient. [3] | Insufficient evidence | Seed [3] |
| Antioxidant, anti-inflammatory and sugar-enzyme activity | A 2026 test-tube study found activity in seed extracts. [10] | Lab or animal only | Extracts in vitro [10] |
For supplement forms, trials and interactions in depth, see the full herb guide: Cardamom.
Official statements
No EU herbal monograph, EFSA opinion, FDA ruling or NCCIH fact sheet for cardamom was found in the sources we could open. The cautions above come from one consumer reference. [3]Related pages
Health connections for Cardamom
What research links to this spice, and how strong the evidence is. Most studies use concentrated extracts or doses far above what you eat; each card says which.
Blood fats (triglycerides and cholesterol)
Preliminary or mixedPooled small trials of cardamom supplements found lower triglycerides; results for total, LDL and HDL cholesterol are mixed.
Supplements: Supplement finding in adults; lab values, not heart outcomes; not shown for food amounts.
Inflammation markers
Preliminary or mixedPooled trials of cardamom supplements report lower hs-CRP and interleukin-6.
Supplements: Supplement finding in adults; markers only; not shown for food amounts.
Blood pressure
Preliminary or mixedA 2023 pooling reported very small average falls in blood pressure (about 0.5 mmHg systolic, 0.9 mmHg diastolic).
Supplements: Supplement finding in adults; not shown for food amounts; not a treatment.
Nausea after surgery (oil on ice cubes)
Preliminary or mixedIn a 105-patient trial after gallbladder surgery, ice cubes with cardamom oil or peppermint oil did better than placebo; the two oils did not differ significantly.
Supplements: Applies to an essential-oil preparation only.
Insulin resistance and blood sugar
Not enough evidenceAn umbrella review listed cardamom among herbs with improved insulin resistance measures, with low to very low confidence; ginger and turmeric, not cardamom, were judged supported for HbA1c.
Supplements: Supplements; unclear.
Digestive complaints (heartburn, gas, IBS)
Not enough evidenceA consumer reference rates the evidence for digestive uses as insufficient.
Supplements: Seed; unclear.
Antioxidant, anti-inflammatory and sugar-enzyme activity in the lab
Lab or animal research onlyA 2026 test-tube study found activity in cardamom seed extracts.
Supplements: Not tested in people in this study.
Connected topics
Open a group to see how each topic connects and how strong the evidence is.
Health goals (3)
- Blood Pressure SupportPreliminary or mixed
A 2023 pooling reported very small average falls in blood pressure with cardamom supplements.
- Cholesterol BalancePreliminary or mixed
Pooled small trials of supplements found lower triglycerides and mixed cholesterol results; not shown for food amounts.
- Inflammation BalancePreliminary or mixed
Pooled trials of supplements report lower hs-CRP and IL-6; few studies.
Body systems (1)
- Heart & CirculationPreliminary or mixed
Small changes in blood fats, inflammation markers and blood pressure in supplement trials; not heart outcomes.
Body parts (1)
- GallbladderDocumented risk
People with gallstones are advised to keep to food amounts because the seed can trigger gallstone colic.
Functional actions (1)
- Anti-InflammatoryPreliminary or mixed
Lower inflammation markers in pooled supplement trials; strong activity in the lab.
Root causes (1)
- InflammationPreliminary or mixed
Pooled supplement trials report lower hs-CRP and IL-6.
Biomarkers (4)
- TriglyceridesPreliminary or mixed
Both pooled analyses found lower triglycerides with cardamom supplements.
- CRPPreliminary or mixed
Pooled supplement trials report lower hs-CRP.
- HDL CholesterolPreliminary or mixed
No significant change in HDL in two pooled analyses.
- LDL CholesterolPreliminary or mixed
No significant change in LDL in two pooled analyses.
Conditions & symptoms (4)
- CholelithiasisDocumented risk
People with gallstones are advised to keep to food amounts; the seed can trigger gallstone colic.
- HypercholesterolemiaPreliminary or mixed
No significant change in LDL in two pooled analyses; total cholesterol result differs between them.
- HypertriglyceridemiaPreliminary or mixed
Two pooled analyses found lower triglycerides with supplements; not shown for food amounts and not a treatment.
- Postoperative Nausea And VomitingPreliminary or mixed
One trial of cardamom or peppermint oil ice cubes found both better than placebo; essential-oil form, not food.
Documented risks and interactions (4)
- Gallstone colic. A consumer reference advises people with gallstones to keep to food amounts, because the seed can trigger gallstone colic.
- Pregnancy and breastfeeding. The same reference says there is not enough reliable information on medicinal amounts and advises food amounts.
- Allergy and skin reactions. A 2024 paper proposes a protein as the possible cause of cardamom allergy; the consumer reference's citation list includes skin reactions to cardamom.
- Possible medicine interactions (diabetes drugs). The umbrella review urges monitoring for low blood sugar when herbal medicines are used with diabetes drugs, noting a lack of herb-drug interaction data.
Frequently asked questions
Is cardamom sweet?
It is strong and sweet, with a cool eucalyptus-like edge. [2] Black cardamom is smoky instead. [1]
How much is normal?
USDA lists 2.0 g per teaspoon of ground cardamom. [11] About 10 whole pods equal 1 1/2 teaspoons ground. [1]
Is it safe in pregnancy?
A consumer reference advises food amounts, because information on medicinal amounts is not reliable. [3] Ask your midwife or doctor.
Can I take it with medicines?
The reference we read names no interactions, which is not proof of safety. [3] If you take diabetes medicine, ask about supplements. [8]
Should I avoid it with gallstones?
The reference says not to go beyond food amounts, because the seed can trigger gallstone colic. [3]
Does it lower cholesterol?
Pooled small trials of supplements found lower triglycerides but mixed results for total, LDL and HDL cholesterol. [4][5] This is not shown for cooking amounts.
More details: evidence, limits and cautions
The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.
Safety note at a glance
Safety in more detail
- Medicines: the reference we read does not discuss interactions. [3] The diabetes umbrella review urges watching for low blood sugar with diabetes drugs, noting that data on herb-drug interactions are lacking. [8] Ask a pharmacist before using supplements.
- Pregnancy: food amounts are the advice; there is not enough reliable information on medicinal amounts. [3]
- Breastfeeding: the same food-amounts advice applies. [3]
- Children: the sources we read do not describe it.
- Allergy: a 2024 paper reports a protein as the possible cause of cardamom allergy; we read the title only. [9] The consumer reference's citation list includes skin reactions to cardamom. [3]
- Liver and kidney: the sources we read do not describe it.
- Surgery: the sources we read do not describe a surgery warning. Tell the surgical team about any supplement.
- Quality and contamination: the sources we read do not describe it.
- Amounts that cause trouble: gallstone colic from amounts above food use. [3] The reference says side effects are not well known. [3]
References
- Wikipedia — Cardamom. https://en.wikipedia.org/wiki/Cardamom (accessed 2026-10-24)
- Wikibooks — Cookbook: Cardamom. https://en.wikibooks.org/wiki/Cookbook:Cardamom (accessed 2026-10-24)
- RxList — Cardamom: health benefits, side effects, uses, dose and precautions (consumer reference citing Natural Medicines). https://www.rxlist.com/supplements/cardamom.htm (accessed 2026-10-24)
- Cardamom consumption may improve cardiovascular metabolic biomarkers in adults: a systematic review and meta-analysis of randomized controlled trials. Nutr Res 2024; abstract read via Europe PMC. https://pubmed.ncbi.nlm.nih.gov/38593657/ (accessed 2026-10-24)
- Effects of cardamom supplementation on lipid profile: a systematic review and meta-analysis of randomized controlled clinical trials. Phytother Res 2020; abstract read via Europe PMC. https://pubmed.ncbi.nlm.nih.gov/31755188/ (accessed 2026-10-24)
- Effect of cardamom consumption on inflammation and blood pressure in adults: a systematic review and meta-analysis of randomized clinical trials. Food Sci Nutr 2023; abstract read via Europe PMC. https://pmc.ncbi.nlm.nih.gov/articles/PMC10804083/ (accessed 2026-10-24)
- Comparison of the effect of ice sucking containing peppermint with cardamom extract on nausea, vomiting, and drug request after laparoscopic cholecystectomy. Explore 2025; abstract read via Europe PMC. https://pubmed.ncbi.nlm.nih.gov/40967081/ (accessed 2026-10-24)
- The efficacy and safety of herbal medicines for glycaemic control and insulin resistance in individuals with type 2 diabetes: an umbrella review. BMC Complement Med Ther 2025; abstract read via Europe PMC. https://pubmed.ncbi.nlm.nih.gov/41029669/ (accessed 2026-10-24)
- Identification of the protein alpha-L-fucosidase as the possible cause of allergy to cardamom. J Investig Allergol Clin Immunol 2024; title only, abstract not available. https://pubmed.ncbi.nlm.nih.gov/38888582/ (accessed 2026-10-24)
- Queen of Spices, cardamom — in vitro assessment of biological potential. Molecules 2026; abstract read via Europe PMC. https://pubmed.ncbi.nlm.nih.gov/42513114/ (accessed 2026-10-24)
- USDA FoodData Central, SR Legacy (April 2018) — Spices, cardamom (fdc_id 170919), per-100 g values and household portions from the site's USDA data file.