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Turmeric Calories
Antioxidant, anti-inflammatory, supports digestion
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 teaspoon (medium) of Turmeric (3 g) has 8 calories. That works out to 312 calories per 100 g. It contains 1.7 g of carbs, 0.2 g of protein, 0.1 g of fat and 0.6 g of fiber. Its 0.5 mg of Manganese covers 22% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
What is Turmeric?
Turmeric is the dried, ground rhizome of a tropical plant native to South Asia. Its vivid golden colour and earthy, gently bitter flavour make it a familiar seasoning in South Asian cooking, especially in curries, rice dishes, soups and lentils. It is also used in spice blends and drinks around the world.
Turmeric is mostly carbohydrate and fibre by weight, though recipes usually call for only a small amount. A little goes a long way, so add it gradually to avoid an overpowering, dusty taste. It pairs well with black pepper, ginger, citrus and creamy ingredients; for an easy everyday use, stir a pinch into a pot of lentils or rice.
Turmeric Nutrition Facts
Selected: 100 g
312
KCAL / 100G
Carbs
67.1g
· 24% DV
Protein
9.7g
· 19% DV
Fat
3.3g
· 4% DV
Fiber
22.7g
· 81% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 80% · Protein 12% · Fat 8%
Turmeric Vitamins & Minerals
Vitamins
Vitamin E
4.43mg · 30% DV
B3
4.58mg · 29% DV
B2
0.23mg · 18% DV
B5
0.8mg · 16% DV
Minerals
Manganese
20mg · 870% DV
Iron
55mg · 306% DV
Copper
1mg · 111% DV
Potassium ⭐
2080mg · 61% DV
How Nutritious Is 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.
Turmeric Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Turmeric
To burn the 312 calories in 100 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.
Is 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 Turmeric Contain Allergens?
No known major allergens
Which Diets Is 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
Turmeric Fat Profile
SATURATED
1.84g
MONOUNSATURATED
0.45g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
Compare Turmeric
Foods Similar to Turmeric
Frequently Asked Questions About Turmeric
What is turmeric used for?
Turmeric is used to add earthy flavor and a golden color to dishes such as curries, soups, rice, and roasted vegetables. Its curcumin has been studied for antioxidant and anti-inflammatory properties, but turmeric is not a treatment for disease.
How do you use turmeric in cooking?
Add turmeric to curries, lentils, soups, marinades, or roasted vegetables. Briefly warming the powder in oil helps release its aroma and color; use a light hand, since too much can make a dish bitter and earthy.
Does black pepper help your body absorb turmeric?
Yes, piperine in black pepper can increase curcumin absorption, which is why the two are often paired in recipes. This does not guarantee a health benefit, and adding pepper is optional when you simply want turmeric’s flavor.
How do you make golden milk with turmeric?
Whisk turmeric into warm milk or a plant-based drink, then add spices such as cinnamon or ginger if you like. Heat gently rather than boiling, and stir well before drinking because turmeric powder settles at the bottom.
Can you use fresh turmeric instead of ground turmeric?
Yes, fresh turmeric can replace ground turmeric in many recipes, but it has a juicier, sharper, ginger-like flavor. Grate or finely chop the peeled root, and expect it to stain your hands, utensils, and surfaces yellow.
Why does turmeric stain everything yellow?
Curcumin, turmeric’s strongly colored pigment, clings to fabric, plastic, and porous surfaces. Rinse a fresh fabric stain with cold water and detergent before it sets; avoid hot water at first, which can make the stain harder to remove.
Does turmeric tea have caffeine?
No, turmeric tea made only with turmeric and water is naturally caffeine-free. A tea blend can contain caffeine if it also includes black or green tea, so the other ingredients determine whether it may affect sleep.
Can turmeric upset your stomach?
Yes, large amounts of turmeric can cause heartburn, nausea, or diarrhea in some people, although ordinary culinary amounts are generally tolerated. Concentrated supplements are more likely to cause problems and may interact with medicines.
How should you store fresh turmeric root?
Store fresh turmeric root in a sealed container or bag in the refrigerator and use it before it becomes soft, moldy, or shriveled. Keep ground turmeric tightly closed in a cool, dry cupboard away from light.
Is turmeric safe during pregnancy?
Turmeric used as a food seasoning is different from concentrated turmeric supplements, which may not be appropriate during pregnancy. Ask your healthcare professional before taking supplements, especially if you have a medical condition or use medication.
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Nutrition data compiled from USDA FoodData Central and scientific sources.