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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, Bengali garam masala is healthy as it is made from whole spices rich in bioactive compounds. It offers anti-inflammatory and antioxidant benefits while adding significant flavor to dishes without the need for excess salt, sugar, or unhealthy fats.
It aids digestion through cardamom, which helps alleviate gas and bloating, and possesses anti-inflammatory properties from the eugenol in cloves. Additionally, the cinnamon content may help improve insulin sensitivity and regulate blood sugar levels.
Per 100g, the powder contains approximately 375 calories and 56.25g of carbohydrates. However, because a typical serving size is only about 1/2 to 1 teaspoon (approx. 2-3g), the actual caloric and carb intake per meal is negligible.
Yes, it is naturally vegan and gluten-free as it consists solely of ground plant-based spices. If buying a pre-packaged blend, always check the label to ensure no wheat-based anti-caking agents have been added.
Yes, it is keto-friendly. While it contains 56.25g of carbs per 100g, the amount used in cooking is so small that it contributes less than 1 gram of net carbs per serving, making it perfectly suitable for low-carb diets.
Unlike standard versions that may contain 10-15 ingredients like cumin and coriander, the Bengali version (often called Shahi Garam Masala) typically uses only three: cinnamon, cardamom, and cloves. This results in a much more aromatic, sweet, and floral profile.
bengali garam masala powder is a versatile ingredient found in cuisines around the world. With 375 calories per 100g and 13.75 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the spice category with complete nutrition information.
View all spice →Discover 5 recipes featuring bengali garam masala powder with step-by-step instructions.
Browse recipes →It is best added at the very end of the cooking process or sprinkled over the dish just before serving. This preserves the delicate volatile oils and prevents the aromatic spices from becoming bitter through prolonged exposure to high heat.
It has a warm, sweet, and highly aromatic flavor profile. The dominance of cardamom and cinnamon provides a floral sweetness, while the cloves add a subtle, pungent heat and depth.
Store the powder in an airtight glass container in a cool, dark, and dry place like a pantry. It will retain its maximum potency for about 6 months, after which the aroma and flavor will gradually begin to fade.
You can, but the dish will taste different. Regular garam masala is more savory and earthy due to cumin and black pepper; if you must substitute, use a smaller amount and consider adding an extra pinch of ground cardamom and cinnamon to mimic the Bengali profile.