Discover a world of bold flavors and vibrant aromas with spices that start with the letter M. From the warm, earthy notes of nutmeg to the fragrant sweetness of mahleb, these spices add a distinctive touch to any dish. Whether you’re a seasoned chef or a curious home cook, exploring these M-starting spices can elevate your culinary creations to new heights. Join me as we uncover the delightful and aromatic spices that begin with the letter M!
1. Mace
Mace is the outer covering of nutmeg seeds, originating from the Spice Islands and Indonesia. It has a warm, spicy aroma with notes of zest and sweetness. Its unique flavor enhances both sweet and savory dishes.
Per 20g, mace contains around 140 calories. It is rich in antioxidants, essential oils, and compounds like myristicin, which may support health and boost immunity.
How to Use It:
- Add to curries and stews for depth
- Use in baking like cakes and cookies
- Drop into mulled wine or hot drinks
- Sprinkle over roasted vegetables
Diet Compatibility:
- Low-calorie and flavor enhancer
- Contains antioxidants and anti-inflammatory properties
- Pairs well with honey, cinnamon, or turmeric
2. Mahleb
Mahleb is derived from the seeds of the wild cherry tree (*Prunus mahaleb*), originating from the Middle East and Mediterranean. It has a sweet, nutty, and slightly bitter flavor often used in baking.
Per 20g, mahleb has approximately 70 calories. It is known for its antioxidants and its aromatic essential oils that add depth to baked goods.
How to Use It:
- In sweet bread and pastries
- Sprinkle on cookies and cakes
- Add to spice blends for a fragrant flavor
Diet Compatibility:
- Low in calories
- Contains antioxidants
- Great with honey or lemon in recipes
3. Mallow
Mallow is a flowering herb found in the Mediterranean and parts of Asia, known for its delicate leaves and edible flowers. It has a mild, slightly sweet flavor and is used as a vegetable or herb.
Per 20g, mallow provides around 8 calories. It is rich in antioxidants, vitamins, and mucilaginous compounds that support digestion.
How to Use It:
- In salads and soups
- Cooked as greens with garlic and olive oil
- Add to herbal teas for soothing effects
Diet Compatibility:
- Low-calorie and high in fiber
- Digestive aid and anti-inflammatory
- Pair with lemon or olive oil in dishes
4. Marsh Mallow (Althaea officinalis)
Marsh mallow is a plant native to Europe and Asia, traditionally used for its soothing mucilaginous properties. It has a mild, slightly sweet flavor and is used in herbal remedies and cooking.
Per 20g, marsh mallow contains about 10 calories. It is high in antioxidants and mucilage with anti-inflammatory effects.
How to Use It:
- In herbal teas for throat soothing
- Add to syrups and candies
- Use as a thickening agent in soups
Diet Compatibility:
- Low in calories
- Supports digestive health
- Combine with honey or lemon for added flavor
5. Marjoram
Marjoram is a fragrant herb originally from the Middle East and the Mediterranean. It has a sweet, citrusy flavor similar to oregano but milder, used widely in cooking.
Per 20g, marjoram has about 60 calories. It is rich in antioxidants, essential oils, and compounds like thymol that support health.
How to Use It:
- In soups and stews
- Sprinkle over roasted vegetables
- Add to marinades and salad dressings
Diet Compatibility:
- Low-calorie, nutrient-rich
- Anti-inflammatory and digestive benefits
- Pairs well with lemon and olive oil
6. Mastic
Mastic is resin from the mastic tree (*Pistacia lentiscus*) native to Greece and the Mediterranean. It has a pine or cedar aroma with a slightly bitter and aromatic taste.
Per 20g, mastic has around 90 calories. It contains essential oils and antioxidants used in flavorings and chewing gum.
How to Use It:
- In baking for flavoring cookies and bread
- In liqueurs like Mastika
- Chewing gum and candies
Diet Compatibility:
- Low in calories
- Digestive aid
- Pair with honey or lemon in recipes
7. Mint (Mentha species)
Mint is a popular herb with origins in Europe and Asia. It has a refreshing, cool flavor that awakens the palate and is used in cooking, teas, and confections.
Per 20g, mint contains about 12 calories. It is rich in antioxidants and essential oils like menthol, which promote digestion and freshen breath.
How to Use It:
- In teas and infusions
- Garnish for salads and drinks
- In sauces and marinades
- In desserts like ice cream and chocolates
Diet Compatibility:
- Very low in calories
- Supports digestion and relieves indigestion
- Pairs well with lemon, honey, or chocolate
8. Moldavian Dragonhead
This herb (*Dracocephalum moldavica*) is native to Eastern Europe and Asia, with a minty, slightly floral flavor. It’s used in teas and herbal medicines.
Per 20g, it contains approximately 5 calories. It offers antioxidants and essential oils beneficial for health.
How to Use It:
- In herbal teas
- As a garnish for salads
- In herbal infusions
Diet Compatibility:
- Very low in calories
- Digestive and calming effects
- Paired with honey or lemon in teas
9. Mountain Horopito
Mountain horopito is a pepper shrub native to New Zealand. It has a spicy, peppery flavor often used as a natural alternative to chili or black pepper.
Per 20g, it contains about 110 calories. It provides antioxidants and compounds that may support immune health.
How to Use It:
- As a seasoning for meats and vegetables
- In spice blends and rubs
- Sprinkle over salads or soups for heat
Diet Compatibility:
- Low in calories
- Anti-inflammatory and antimicrobial properties
- Good with lemon or garlic recipes
10. Mustard Seeds
Mustard seeds come from plants like *Brassica nigra* (black), *Brassica juncea* (brown), and *Sinapis alba* (white). They originate from Asia and the Mediterranean and add spicy heat to dishes.
Per 20g, mustard seeds contain about 70 calories. They are rich in selenium, omega-3 oils, and contain the compound sinigrin, which can aid digestion.
How to Use It:
- In pickling and marinades
- Dry roasted for seasoning
- In mustard condiments and sauces
- In curries and rice dishes
Diet Compatibility:
- Low to moderate calories
- Supports digestion
- Pairs well with honey, lemon, or turmericÂ
Eleena Wills is a passionate health and wellness writer with over 5 years of experience in simplifying complex health topics for everyday readers. She holds a background in health communication and has contributed to multiple reputable wellness platforms. Eleena is committed to sharing science-backed tips on nutrition, mental well-being, fitness, and lifestyle habits that support long-term health. When she’s not writing, she’s experimenting with healthy recipes or practicing yoga.