How much cardamom per day is too much?
Trials gave adults 3 g of cardamom a day, about 1/2 tablespoon of the ground spice, for 8 weeks to 4 months, mostly people with overweight or obesity, type 2 diabetes, prediabetes, fatty liver or PCOS. No US agency sets a limit.
Where the limits are
| What sets the limit | Per tablespoon | Daily limit for adults | Tablespoons to reach it (rounded down) |
|---|---|---|---|
| Iron | 0.8 mg | 45 mg (Upper limit (NIH)) | 55 |
| Calories | 18 | 2,000 (reference day, not a limit) | 110 |
One tablespoon = 1 tbsp (5.8 g). USDA FoodData Central, Spices, cardamom. Limits count everything you eat and drink that day, so other foods and supplements use up part of each one.
What 1 to 6 tablespoons a day add up to
| Amount | Calories | Iron (% of limit) |
|---|---|---|
| 1 tablespoon | 18 | 0.8 mg (2%) |
| 2 tablespoons | 36 | 1.6 mg (4%) |
| 3 tablespoons | 54 | 2.4 mg (5%) |
| 4 tablespoons | 72 | 3.2 mg (7%) |
| 6 tablespoons | 108 | 4.9 mg (11%) |
What eating it daily did in studies
- Level A A meta-analysis of 6 RCTs with 410 people found 3 g a day of cardamom for 8 weeks to 3 months did not change body weight or BMI. Diabetes Metab Syndr, 2022
- Level B In an RCT of 83 overweight adults with type 2 diabetes, 3 g of green cardamom a day for 10 weeks lowered HbA1c by 0.4% and HOMA-IR by 1.7 versus placebo. J Sci Food Agric, 2019
- Level B In an RCT of 87 overweight adults with fatty liver, 3 g of green cardamom a day for 3 months lowered fatty liver grade, triglycerides and HOMA-IR versus placebo. BMC Complement Altern Med, 2019
- Level B In an RCT of 80 prediabetic women with high lipids, 3 g of cardamom a day for 8 weeks lowered hs-CRP and malondialdehyde versus placebo. J Sci Food Agric, 2017
- Level B In an RCT of 194 obese women with PCOS on a low-calorie diet, 3 g of green cardamom a day for 4 months lowered TNF-alpha, IL-6 and CRP, while weight fell in both groups. Eat Weight Disord, 2022
Only studies that give the amount eaten. Levels: A is a meta-analysis of trials, B a randomized trial, C an observational study. How we grade evidence.
Reasons to keep it moderate, and who should eat less
- Level C A global review of spice contamination found green cardamom from Bahrain with 2.2 ug/g lead and 0.9 ug/g cadmium. Environ Pollut, 2024
If you have kidney disease, take blood thinners or other medicines, or are pregnant, the right amount for you is a question for your clinician.
What this means for a normal day
Cardamom has no nutrient near an upper limit at kitchen amounts. A tablespoon is 18 calories.
At 3 g a day, the result depends on what was measured. A meta-analysis of 6 trials with 410 people found no change in body weight or BMI (Level A). Single trials in overweight adults with type 2 diabetes or fatty liver reported lower HbA1c or a lower fatty liver grade (Level B). In the fatty liver trial the 3 g came as capsules taken with meals.
Spices can carry metals. A global review of spice contamination found green cardamom from Bahrain with 2.2 mcg of lead per gram (Level C).
Evidence behind this note
- Level A A meta-analysis of 6 RCTs with 410 people found 3 g a day of cardamom for 8 weeks to 3 months did not change body weight or BMI. Diabetes Metab Syndr, 2022
- Level B In an RCT of 83 overweight adults with type 2 diabetes, 3 g of green cardamom a day for 10 weeks lowered HbA1c by 0.4% and HOMA-IR by 1.7 versus placebo. J Sci Food Agric, 2019
- Level B In an RCT of 87 overweight adults with fatty liver, 3 g of green cardamom a day for 3 months lowered fatty liver grade, triglycerides and HOMA-IR versus placebo. BMC Complement Altern Med, 2019
- Level C A global review of spice contamination found green cardamom from Bahrain with 2.2 ug/g lead and 0.9 ug/g cadmium. Environ Pollut, 2024
Written from the data and studies on this page, reviewed by the Bioma editorial system. How we verify.
Keep exploring
Sources
- USDA FoodData Central, SR Legacy (2018): Spices, cardamom, FDC ID 170919 (accessed 2026-10-13)
- NIH Office of Dietary Supplements, Health Professional Fact Sheet: Iron, https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/ (accessed 2026-10-13)
- Evidence cards: each study above links to its source. Card review dates are listed in our methodology.
Numbers checked 2026-10-13. Bioma Learn provides information, not medical advice.