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Golden milk powder Calories
Blend of turmeric, cinnamon, ginger, and black pepper milk powder
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Golden milk powder (18 g) has 74 calories. That works out to 410 calories per 100 g. It contains 10.8 g of carbs, 2.3 g of protein, 2.3 g of fat and 1.3 g of fiber. Its 0.5 mg of Manganese covers 21% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Golden milk powder Nutrition Facts
Selected: 2 tablespoon (medium) · 18 g
74
KCAL / 18G
Carbs
10.8g
· 4% DV
Protein
2.3g
· 5% DV
Fat
2.3g
· 3% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 13% · Fat 28%
Golden milk powder nutrition facts table · 2 tablespoon (medium) (18 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 74 kcal | |
| Total fat | 2.3 g | 3% |
| Saturated fat | 1.35 g | 7% |
| Trans fat | 0.02 g | |
| Sodium | 32 mg | 1% |
| Total carbohydrate | 10.8 g | 4% |
| Fiber | 1.3 g | 5% |
| Protein | 2.3 g | 5% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Tablespoon of Golden milk powder?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 9 g | 37 kcal |
| 1 teaspoon (small) | 3 g | 12 kcal |
| 1 serving (medium) | 15 g | 62 kcal |
| 2 tablespoon (medium) | 18 g | 74 kcal |
| 3 tablespoon (large) | 27 g | 111 kcal |
| 100 g | 100 g | 410 kcal |
| 1 pack (medium) | 100 g | 410 kcal |
| 1 cup (large) | 120 g | 492 kcal |
Calculated from 410 calories per 100 g.
Frequently Asked Questions About Golden milk powder
What is golden milk powder?
Golden milk powder is a spice blend, commonly made with turmeric, cinnamon, ginger and black pepper, intended to be mixed into milk. It gives the drink its golden colour and warming, spiced flavour.
How do you make a drink with golden milk powder?
Whisk golden milk powder into warm milk until evenly mixed. For fewer lumps, first stir it into a small splash of milk to make a paste, then add the rest; boiling is not necessary.
What does golden milk powder taste like?
Golden milk powder tastes earthy and gently bitter from turmeric, with sweet-warm notes from cinnamon and a peppery ginger finish. Milk softens the spices, while sweetening is optional.
Why is black pepper included in golden milk powder?
Black pepper adds a sharp, peppery note and is traditionally paired with turmeric because piperine can increase curcumin absorption. The amount in a prepared drink does not make it a treatment.
Can you make golden milk with oat or almond milk?
Yes, golden milk powder mixes with oat, almond, soy or other milk alternatives. Choose an unsweetened option if you want to control the drink’s sweetness, and whisk well because some alternatives foam differently.
Does golden milk powder contain caffeine?
Golden milk powder made from spices and milk powder is generally caffeine-free. Check the ingredients if it is a flavoured blend, since additions such as tea, coffee or cocoa can change that.
Is golden milk powder the same as turmeric latte mix?
Often, yes: both names can describe a turmeric-based spice blend for making a warm milk drink. Recipes vary, so golden milk powder may include different proportions of ginger, cinnamon, pepper or sweetener.
Can you drink golden milk powder before bed?
Yes, you can have golden milk before bed if it suits you. The spice blend is usually caffeine-free, but a large or rich milk drink may feel uncomfortable close to bedtime for some people.
Can golden milk powder be added to coffee or smoothies?
Yes, golden milk powder can flavour coffee, smoothies, oatmeal or porridge as well as milk. Stir or blend it thoroughly, since the spices may settle or leave a slightly grainy texture.
How should you store golden milk powder?
Keep golden milk powder tightly sealed in a cool, dry cupboard, away from sunlight and steam. Use a dry spoon and follow the package’s date guidance; moisture can cause clumping and dull the spices’ aroma.
Golden milk powder Vitamins & Minerals
Vitamins
B12
0.22µg · 9% DV
B2
0.08mg · 6% DV
Biotin
1.44µg · 5% DV
B6
0.05mg · 3% DV
Minerals
Manganese
0.49mg · 21% DV
Phosphorus
58mg · 8% DV
Calcium
76mg · 8% DV
Iron
0.94mg · 5% DV
Potassium ⭐
126mg · 4% DV
Sodium
32mg · 1% DV
Golden milk powder Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Golden milk powder
To burn the 74 calories in 2 tablespoon (medium) (18 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Golden milk powder?
Golden milk powder is a drink mix combining milk powder with turmeric, cinnamon, ginger and black pepper. It draws on haldi doodh, the Indian tradition of warming milk with turmeric, and is usually stirred into hot milk or water for a quick spiced drink.
Expect a creamy, gently sweet taste with earthy warmth from the spices; the texture depends on what you mix it with. In South Asian households it is often enjoyed warm, while elsewhere it makes a cosy evening drink or an alternative to tea or coffee. The blend provides carbohydrates along with some protein, fat and fibre. For a lighter cup, mix it with unsweetened milk or a plant-based drink, and adjust the amount to suit your preferred strength.
How Nutritious Is Golden milk powder?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Golden milk powder Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Golden milk powder Contain Allergens?
Contains these allergens:
Which Diets Is Golden milk powder Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Golden milk powder Fat Profile
SATURATED
1.35g
MONOUNSATURATED
0.58g
POLYUNSATURATED
0.13g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.