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Grated turmeric Calories
Antioxidant, anti-inflammatory, rich in b6 and vitamin c
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Grated turmeric (10 g) has 10 calories. That works out to 97 calories per 100 g. It contains 2.1 g of carbs, 0.3 g of protein, 0.1 g of fat and 0.4 g of fiber. Its 0.7 mg of Manganese covers 30% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Grated turmeric Nutrition Facts
Selected: 1 tablespoon (medium) · 10 g
10
KCAL / 10G
Carbs
2.1g
· 1% DV
Protein
0.3g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 80% · Protein 11% · Fat 9%
Grated turmeric nutrition facts table · 1 tablespoon (medium) (10 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 10 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 1.5 mg | 0% |
| Total carbohydrate | 2.1 g | 1% |
| Fiber | 0.4 g | 1% |
| Protein | 0.3 g | 1% |
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 Grated turmeric?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 10 g | 10 kcal |
| 1 g | 1 g | 1 kcal |
| 1 teaspoon (small) | 3 g | 3 kcal |
| 1 serving (medium) | 15 g | 15 kcal |
| 2 tablespoon (large) | 20 g | 19 kcal |
| 1 piece (small) | 25 g | 24 kcal |
| 1 piece (medium) | 50 g | 49 kcal |
| 1 piece (large) | 80 g | 78 kcal |
| 1 cup (chopped) | 80 g | 78 kcal |
| 100 g | 100 g | 97 kcal |
Calculated from 97 calories per 100 g.
Frequently Asked Questions About Grated turmeric
How do you use grated turmeric in cooking?
Add grated turmeric to soups, curries, rice, vegetables, marinades, or sauces. Briefly cook it in oil with aromatics to bring out its flavor, and start with a small amount: fresh turmeric is earthy and can become quite assertive.
How should you store grated turmeric?
Keep grated turmeric in a sealed container in the refrigerator and use it promptly. It retains its aroma better when the uncut root is stored whole and grated as needed. Discard it if it develops mold or an off smell.
Can you freeze grated turmeric?
Yes, grated turmeric freezes well. Portion it into an airtight container or freezer bag, then add it straight to soups, sauces, and other cooked dishes without thawing. Its texture may soften after thawing, so it is less suited to fresh toppings.
Can you eat grated turmeric raw?
Yes, you can eat grated turmeric raw in dressings, dips, yogurt, or smoothies. Its flavor is earthy and peppery, so begin with a little and adjust to taste. Wash the root thoroughly before grating it.
Do you need to peel turmeric before grating it?
No, peeling turmeric is optional if the root is clean and the skin is thin. Scrub it well under running water, and remove any damaged or rough patches. Gloves can help prevent the bright pigment from staining your hands.
Can grated turmeric replace ground turmeric in a recipe?
Yes, but grated turmeric is fresh and moist, while ground turmeric is concentrated and dry, so they are not always interchangeable in equal amounts. Add the grated root gradually and adjust the seasoning and cooking time to suit the dish.
How do you remove grated turmeric stains?
Act quickly: wash stained skin with soap and clean utensils and counters with dish soap. Turmeric can leave lasting color on porous materials and plastic, so use a nonporous cutting board and gloves when grating it.
Can you make turmeric tea with grated turmeric?
Yes, simmer or steep grated turmeric in hot water, then strain it if you prefer a smooth drink. Lemon, ginger, or honey can complement its earthy taste. The grated root leaves fibrous pieces, so straining is useful.
Does black pepper help your body absorb grated turmeric?
Black pepper contains piperine, which can increase the absorption of curcuminoids from turmeric. You do not have to add pepper every time you use grated turmeric, though; it is an optional pairing, not a requirement for cooking with it.
Can grated turmeric interact with medications?
Culinary amounts are different from concentrated turmeric supplements, but people taking blood thinners or other medicines should ask a healthcare professional before using large amounts or supplements. The risk can vary with the medicine and the dose.
Grated turmeric Vitamins & Minerals
Vitamins
B6
0.05mg · 3% DV
Vitamin C
2.5mg · 3% DV
Vitamin E
0.4mg · 3% DV
B2
0.02mg · 2% DV
Minerals
Manganese
0.7mg · 30% DV
Iron
4.7mg · 26% DV
Potassium ⭐
210mg · 6% DV
Magnesium
21mg · 5% DV
Sodium
1.5mg · 0% DV
Grated turmeric Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Grated turmeric
To burn the 10 calories in 1 tablespoon (medium) (10 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 Grated turmeric?
Grated turmeric is the freshly grated rhizome of the turmeric plant, a spice native to South Asia and widely used in its cuisines. It has an earthy, gently bitter, warming flavour and gives dishes a vivid golden colour. Compared with dried turmeric powder, fresh grated turmeric has a brighter, more pungent aroma.
Use it in curries, lentil soups, rice, marinades or warm drinks, adding a little at first so it does not overpower milder ingredients. It is low in fat and provides fibre, though it is generally eaten in small amounts rather than as a substantial source of nutrients. Grate it shortly before cooking and stir it into the dish near the end for a fresher, more pronounced flavour.
How Nutritious Is Grated turmeric?
Nutrient density
Very 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 Grated turmeric Processed?
NOVA 2
Minimally 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 Grated turmeric Contain Allergens?
No known major allergens
Which Diets Is Grated turmeric Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Grated turmeric Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.03g
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Nutrition data compiled from USDA FoodData Central and scientific sources.