Cardamom is the third most expensive spice by weight, after saffron and vanilla. The crop is gathered once a year, mostly in October and November, and the pods are dried in the sun for four or five days. The small black seeds inside hold the oil, which is made up mostly of alpha-terpinyl acetate and 1,8-cineole.
Two different plants share the name. Green cardamom, Elettaria cardamomum, is the one in most kitchens and in every human trial below. Black cardamom comes from Amomum subulatum, with a larger, dark brown pod and a smoky aroma. In rats on a rich diet, 3% green cardamom added body fat while black cardamom reversed signs of metabolic syndrome, so the two are not interchangeable in research either.
As food, cardamom is a small amount: one teaspoon (2 g) has 6 calories, 0.6 g of fiber and 0.56 mg of manganese, which is 24% of the daily value. Most human trials below gave 3 g a day of ground green cardamom, about 1½ teaspoons, mostly in capsules. That is the whole spice and not an extract, but it is more than most people eat in a day, and the trials are small.
Health benefits of cardamom
The top findings from 22 studies, strongest evidence first
What the stars mean
- Strong. Several randomized trials, pooled in a meta-analysis, point the same way, or regulators (FDA or EFSA) have approved the claim.
- Moderate. Good randomized trials support it, but there are fewer of them, or their results vary.
- Limited. Small, short or single trials, or mixed results. Promising, but it needs confirmation.
Population and lab studies get no stars: they show a link or a mechanism, not proof.
How we rate evidence →- ★★Lower triglyceridesThree pooled analyses found lower triglycerides (blood fats), by 14.09 mg/dL in 12 trials and 20.55 mg/dL in 5 trials. The 12-trial and 5-trial analyses both found no significant change in LDL or HDL cholesterol.
- ★★Lower HbA1c (average blood sugar), not fasting sugarIn 6 trials (410 people), 3 g of cardamom a day for 8 weeks to 3 months improved HbA1c and insulin resistance. Fasting glucose and weight did not change significantly.
- ★★Very small drop in blood pressureIn 8 trials, the bottom number fell by 0.90 mm Hg and the top number by 0.54 mm Hg, both very small. Another pooling, in people with metabolic syndrome and related conditions, found only the bottom number fell, by 0.91 mm Hg.
- ★★Lower blood markers of inflammationPooled trials found lower C-reactive protein and interleukin-6, two markers of inflammation. In one analysis, C-reactive protein fell by 1.01 ng/mL across 12 trials.
- ★Less fatty liver in one placebo-controlled trialOver 3 months, 3 g of green cardamom a day lowered the grade of fatty liver in 87 overweight or obese people. Triglycerides, insulin resistance, inflammation markers and the liver enzyme ALT fell too.
All 22 studies, strongest evidence first
Across 12 trials, cardamom lowered triglycerides by 14.09 mg/dL and total cholesterol by 8.56 mg/dL, but not LDL or HDL
Meta-analysis of 12 randomized trials (989 people) of cardamom taken by mouth; the abstract does not give the doses. C-reactive protein fell by 1.01 ng/mL and interleukin-6 by 1.81 pg/mL, while LDL, HDL and some oxidative stress markers did not change significantly. The authors call for larger, better designed trials.
A meta-analysis of 5 trials found cardamom supplements lowered triglycerides by 20.55 mg/dL but not total cholesterol, LDL or HDL
Meta-analysis of 5 randomized trials of cardamom supplements. Total cholesterol fell by 6.11 mg/dL and LDL by 4.31 mg/dL, but neither change was statistically significant. The authors say more studies in people with abnormal blood fats are needed, with cholesterol drugs ruled out.
A meta-analysis of 7 trials found green cardamom lowered triglycerides, but body mass index was higher in 3 small studies
Meta-analysis of 7 randomized trials of green cardamom in healthy people or people with disease. Total cholesterol, LDL, HDL, fasting glucose and body weight did not change significantly. The BMI result came from only 3 small studies.
A daily 3 g of cardamom for 8 weeks to 3 months lowered HbA1c and insulin resistance, but not fasting glucose or weight
Meta-analysis of 6 publications (410 people) of randomized trials giving 3 g of cardamom a day, about 1½ teaspoons. HbA1c and HOMA-IR, a measure of insulin resistance, improved, while fasting glucose, insulin, weight, BMI and waist size did not change significantly. The small number of trials limits how firm this is.
In people with metabolic syndrome and related conditions, green cardamom lowered diastolic blood pressure by 0.91 mm Hg but not systolic
Meta-analysis of 8 reports (595 patients) of randomized trials of green cardamom. High-sensitivity C-reactive protein fell by 1.21 mg/L and interleukin-6 by 2.41 ng/L. The drop in blood pressure is under 1 mm Hg, and the authors note few trials with small groups.
A meta-analysis of 8 trials found cardamom lowered diastolic blood pressure by 0.90 mm Hg and systolic by 0.54 mm Hg
Meta-analysis of 8 clinical trials in adults, which also reported lower inflammation markers such as C-reactive protein and interleukin-6. Both blood pressure changes are very small. The authors say the limited number of studies calls for caution.
In type 2 diabetes, 3 g of cardamom a day with black tea for 8 weeks did not change blood sugar or inflammation
Randomized trial in 204 people with type 2 diabetes who drank 3 glasses of black tea a day, with either 3 g of cardamom, cinnamon or ginger, 1 g of saffron, or tea alone. Total cholesterol, LDL and HDL differed from the tea-only group (p below 0.05) for the herbs as a group, but the abstract does not split the results by herb.
In type 2 diabetes, 3 g of cardamom a day with black tea for 8 weeks did not significantly change blood pressure
Randomized trial in 204 people with type 2 diabetes comparing 3 g of cardamom, 3 g of cinnamon, 3 g of ginger, 1 g of saffron and tea alone. The plants did not differ from each other in blood pressure, an artery-wall marker (sICAM-1) or body measures. Only ginger and saffron changed from their own starting values.
In type 2 diabetes, 3 g of green cardamom powder a day for 10 weeks lowered HbA1c by 0.4% and triglycerides by 39.9 mg/dL
Double-blind placebo-controlled trial in 83 overweight or obese people, comparing 3 g of green cardamom, about 1½ teaspoons, with rusk powder. Insulin fell by 2.8 µIU/dL and HOMA-IR by 1.7, while total, HDL and LDL cholesterol did not change. That is more cardamom than most people eat in a day.
In fatty liver disease, 3 g of green cardamom a day for 3 months lowered triglycerides, insulin resistance and the grade of fatty liver
Double-blind placebo-controlled trial in 87 overweight or obese people (43 on cardamom, 44 on placebo), who took two 500 mg capsules 3 times a day. HDL and a hormone called irisin rose, while fasting glucose, total cholesterol and BMI did not differ from placebo. The drop in LDL was only a trend after adjustment (P = 0.07).
In fatty liver disease, 3 g of green cardamom a day for 3 months lowered inflammation markers and the liver enzyme ALT
The same 87-person placebo-controlled trial as the study above, reporting other results. C-reactive protein, TNF-alpha and interleukin-6 fell and a protein linked to metabolism, sirtuin-1, rose. Weight, BMI and the liver enzyme AST did not differ from placebo.
In obese women with polycystic ovary syndrome, 3 g of green cardamom a day on a low-calorie diet lowered inflammation markers over 4 months
Double-blind placebo-controlled trial in 194 women (99 on cardamom, 95 on placebo), all on a low-calorie diet, so part of the change may come from weight loss. In the cardamom group TNF-alpha, interleukin-6 and C-reactive protein fell, and luteinizing hormone, androstenedione and DHEA fell while FSH rose.
In obese women with polycystic ovary syndrome, 3 g of green cardamom a day for 16 weeks improved blood sugar markers and androgen hormones compared with the control group
Double-blind trial in 194 women (99 on cardamom, 95 on a control), all on a low-calorie diet; it shares its registry number with the study above. Body measures improved in both groups. The activity of several obesity-related genes, including FTO, also changed. A correction to this paper was published in 2023.
In prediabetic women with high blood fats, 3 g of cardamom a day for 8 weeks lowered C-reactive protein and a marker of oxidative damage
Double-blind trial in 80 overweight or obese women, comparing cardamom (40 women) with an inert placebo (40 women). After adjustment, C-reactive protein, its ratio to interleukin-6, and malondialdehyde fell. The other markers measured, including interleukin-6 and TNF-alpha, were not reported as changed.
In prediabetic women, 3 g of cardamom a day for 2 months did no better than placebo on cholesterol, blood sugar or blood pressure
Randomized trial in 80 overweight or obese women comparing 3 g of green cardamom with 3 g of rusk powder. Total cholesterol and LDL fell and insulin sensitivity rose within the cardamom group, but the authors say its effects were not different from placebo.
In 20 people with stage 1 hypertension, 3 g of cardamom powder a day for 12 weeks lowered blood pressure
Small trial in 20 newly diagnosed people who took 3 g of small cardamom powder a day in two doses. Total antioxidant status rose by 90% and fibrinolysis, the breakdown of blood clots, improved, while blood fats and fibrinogen did not change. The abstract mentions no control group, so the changes could have other causes.
Sniffing cardamom essential oil at the first sign of nausea during cesarean delivery went with fewer episodes of nausea, 37.1% against 65.7% with placebo
Single-blind placebo-controlled trial in 70 mothers having a cesarean section with spinal anesthesia. They inhaled gauze with the oil; they did not eat cardamom. Retching occurred in 20% against 45.7%, and antiemetic drugs were given to 37.1% against 65.7%.
Rats on a rich diet with 3% green cardamom had more body fat and more heart and liver damage, while black cardamom reversed signs of metabolic syndrome
Study in rats on a high-carbohydrate, high-fat diet for 16 weeks, with 3% dried green or black cardamom added for the last 8 weeks. Black cardamom is a different plant (Amomum). Green cardamom did not consistently improve metabolic syndrome, while black cardamom lowered visceral fat, blood pressure and triglycerides.
Mice fed 3%, 6% or 12% cardamom seed for 14 weeks gained less weight and carried less body fat
Study in mice on diets with cardamom seed, which burned more energy and had smaller fat cells. The authors scaled the dose to people at 14.5 to 58.3 g of seeds a day, far more than any recipe uses. No trial in people has tested this.
A cardamom extract cut stomach lesions in rats by about 70%
Rat study of a methanol extract, the essential oil and extract fractions against stomach lesions caused by aspirin or ethanol. The extract at 500 mg/kg lowered ethanol lesions by about 70%, and one fraction at 12.5 mg/kg or more beat ranitidine, a stomach acid drug, at 50 mg/kg. None of them worked against lesions from pylorus ligation, a surgical tie-off.
Cardamom in the diet of mice reduced early colon lesions caused by a chemical carcinogen
Study in mice given a chemical carcinogen, with or without 0.5% cardamom in a water suspension for 8 weeks. Fewer aberrant crypt foci, early colon changes, formed in the cardamom group, with less cell growth and more cell death. This is an animal study; the authors say the whole spice needs more work.
Cardamom extracts stopped the growth of four gum-disease bacteria in lab dishes and calmed inflammatory signals in cells
Test-tube study of cardamom fruit and seed extracts against four bacteria linked to gum disease. The lowest concentrations that stopped growth were 0.5%, 0.25%, 0.062% and 0.125%. The extracts also cut release of the inflammatory signals IL-1 beta, TNF-alpha and IL-8 from immune cells. No people were studied.
Who should be careful with cardamom
Most people can eat cardamom freely as a spice. Take a little care if one of these applies:
- Allergy. Allergy to cardamom is documented. A 1975 case report described a confectioner with hand dermatitis from terpenes in the seeds, and a 2024 Spanish study pointed to a protein, α-L-fucosidase, as a possible cause of allergy to it. Stop and ask a doctor if it causes hives, swelling or trouble breathing.
- Daily capsules. The trials gave 3 g a day for 8 weeks to 4 months, and none tested longer or higher doses. If you take medicine for diabetes or blood pressure, tell your clinic before starting daily capsules, since some trials saw small drops in HbA1c and blood pressure.
How to choose, store and eat cardamom
- Ground green cardamom: the form most trials used, 3 g a day, about 1½ teaspoons. Two large trials in 204 people gave it with 3 glasses of black tea a day.
- Whole pods: crush them for baking, which is common in Sweden, Norway and Finland, for Arabic coffee and for masala chai.
- Black cardamom: a different plant with a smoky aroma that suits stews. No human trial here tested it, and in rats it acted differently from green.
Look for “green cardamom” or Elettaria cardamomum on the label if you want the kind studied here. Spices do not truly spoil, but their flavor fades, so keep cardamom in an airtight container in a cool, dark place. Texas A&M AgriLife Extension gives most spices 6 months to a year.
Sources
- Mobacken H, Fregert S. Allergic contact dermatitis from cardamom. Contact Dermatitis. 1975.
- Bernal-Rubio L, Martínez-Alonso E, Fernández-Lozano C, et al. Identification of the protein α-L-fucosidase as the possible cause of allergy to cardamom. J Investig Allergol Clin Immunol. 2024.
- Cardamom. Drugs and Lactation Database (LactMed), National Institute of Child Health and Human Development. 2025.
- Cardamom. Wikipedia.
- Spices, do they expire? Texas A&M AgriLife Extension. 2019.
History of cardamom
Cardamom is native to the Western Ghats of southern India. Wild plants still grow there in isolated patches, though most of today’s crop comes from plantations. Ancient Sanskrit texts call it ela, and its earliest written references are linked to ancient Sumer and to Ayurveda.
Trade carried it west early. Excavations at Quseir al-Qadim, a Red Sea port in Egypt that was active in Roman times (about AD 1 to 250) and again in the medieval Islamic period (about 1050 to 1500), recovered cardamom among at least seven tropical spices, alongside black pepper, ginger and turmeric. In antiquity spices were used mostly in rituals, perfume and medicine, and by the medieval period their role in cooking had grown a great deal.
Greek writers such as Hippocrates and Dioscorides described it as a digestive aid, and cardamom was among the spices taxed on import at Alexandria in AD 126. In the Middle Ages Venice became the main western importer, and the geographer al-Idrisi noted in 1150 that cardamom reached Aden from India and China.
The English word comes from the Latin cardamomum, taken from the Greek kardámōmon, which joins kárdamon, “cress”, with ámōmon, a word of unknown origin.
Guatemala is the surprise. A German coffee planter, Oscar Majus Kloeffer, introduced cardamom there before World War I, and in 1979 to 1980 Guatemala passed India as the world’s largest producer. Alta Verapaz Department grows 70% of the country’s crop. In 2022, FAO figures list India at 41,000 tonnes, Indonesia at 40,565 and Guatemala at 36,407, together 85% of the world total of 138,888 tonnes.
Sources
- Kuriakose G, Sinu PA, Shivanna KR. Domestication of cardamom (Elettaria cardamomum) in Western Ghats, India: divergence in productive traits and a shift in major pollinators. Ann Bot. 2009.
- Van der Veen M, Morales J. The Roman and Islamic spice trade: new archaeological evidence. J Ethnopharmacol. 2015.
- Cardamom. Wikipedia.
- Cardamom. Drugs and Lactation Database (LactMed), National Institute of Child Health and Human Development. 2025.
Frequently asked questions about cardamom
Is cardamom good for you?
It may help a little, but the evidence is limited. A teaspoon (2 g) has 6 calories, 0.6 g of fiber and 24% of the daily value for manganese. Two meta-analyses found cardamom supplements lowered triglycerides by 14.09 and 20.55 mg/dL, but the trials are small and short, and no finding here reaches strong evidence.
Does cardamom lower blood pressure?
Only slightly. Two meta-analyses found drops under 1 mm Hg: 0.91 diastolic in metabolic syndrome, and 0.90 diastolic and 0.54 systolic across 8 trials. A 20-person trial without a control group saw lower pressure on 3 g a day for 12 weeks, but a 204-person trial of 3 g with black tea found no significant change. It is no substitute for blood pressure medicine.
Does cardamom help with blood sugar or diabetes?
It might lower HbA1c a little, but results are mixed. A meta-analysis of 6 publications (410 people) found lower HbA1c and insulin resistance on 3 g a day, but not lower fasting glucose. In an 83-person trial in type 2 diabetes, HbA1c fell by 0.4% over 10 weeks, while in 80 prediabetic women cardamom did no better than placebo. If you have diabetes, treat it as a flavoring and talk to your care team.
How much cardamom can you eat a day?
No study here sets a safe upper limit. Trials gave 3 g a day, about 1½ teaspoons, for 8 weeks to 4 months, and the 20 people in one trial reported no side effects. A pinch in a recipe is far less than that, and no official body sets an intake limit.
Is green or black cardamom better?
They are different plants and no human trial compares them. Every human trial here used green cardamom. In rats on a rich diet, 3% black cardamom reversed signs of metabolic syndrome while 3% green cardamom added body fat. For cooking, green is the sweet, aromatic one, and black is smoky.
Does cardamom help with weight loss?
No. A meta-analysis of 6 publications found no change in weight, BMI or waist size on 3 g a day for 8 weeks to 3 months, and another found BMI higher in 3 small studies. Mice fed 3 to 12% cardamom seed gained less weight, but that dose scales to 14.5 to 58.3 g of seeds a day for a person, and no human trial tested it.
How many calories are in cardamom?
Very few. One teaspoon (2 g) has 6 calories, 0.2 g of protein, 0.6 g of fiber and 0.1 g of fat. The 3 g used in many trials is about 9 calories.
Does cardamom help with nausea?
Only as an oil you sniff, and only in one surgery trial. Among 70 mothers having a cesarean section, nausea occurred in 37.1% of those who inhaled cardamom oil against 65.7% with placebo. No trial here tested eating cardamom for nausea.