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Turmeric sauce Calories
Antioxidant, immune booster, low calorie
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Turmeric sauce (30 g) has 20 calories. That works out to 65 calories per 100 g. It contains 2.6 g of carbs, 0.4 g of protein, 0.8 g of fat and 0.5 g of fiber. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Turmeric sauce Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
20
KCAL / 30G
Carbs
2.6g
· 1% DV
Protein
0.4g
· 1% DV
Fat
0.8g
· 1% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 8% · Fat 38%
Turmeric sauce nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 20 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.15 g | 1% |
| Trans fat | 0 g | |
| Sodium | 78 mg | 3% |
| Total carbohydrate | 2.6 g | 1% |
| Fiber | 0.5 g | 2% |
| Protein | 0.4 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 2 Tablespoons of Turmeric sauce?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 20 kcal |
| 1 teaspoon (mini) | 5 g | 3 kcal |
| 1 tablespoon (small) | 15 g | 10 kcal |
| 1 ounce (medium) | 28 g | 18 kcal |
| 1 serving (medium) | 30 g | 20 kcal |
| 3 tablespoon (large) | 45 g | 29 kcal |
| 1 pack (large) | 50 g | 33 kcal |
| 100 g | 100 g | 65 kcal |
| 1 cup (large) | 120 g | 78 kcal |
Calculated from 65 calories per 100 g.
Frequently Asked Questions About Turmeric sauce
What is turmeric sauce made of?
Turmeric sauce is made with turmeric and a liquid or creamy base, such as oil, yogurt, coconut milk, or tomatoes. Garlic, lemon, black pepper, and other spices are common additions, so the exact ingredients vary by recipe.
How do you make turmeric sauce?
You can make a quick turmeric sauce by stirring turmeric into yogurt or olive oil with lemon juice, garlic, and black pepper. Add water a little at a time to thin it, then taste and adjust the seasoning before serving.
What does turmeric sauce taste like?
Turmeric sauce tastes warm, earthy, and mildly peppery; turmeric alone does not make it especially hot. Yogurt or lemon can add tang, while garlic and ginger make it more savory and aromatic. The base and seasonings shape the final flavor.
What foods go well with turmeric sauce?
Turmeric sauce pairs well with roasted vegetables, chicken, fish, rice, lentils, and grain bowls. Use a thick yogurt-based version as a dip or spread, or spoon a thinner sauce over cooked food just before serving.
Is turmeric sauce the same as curry sauce?
No, turmeric sauce and curry sauce are not the same. Turmeric sauce highlights turmeric, while curry sauce usually combines several spices, which may include cumin, coriander, ginger, and turmeric. Some recipes share ingredients, but their flavor profiles differ.
Does black pepper help your body absorb turmeric in turmeric sauce?
Yes, black pepper can increase the absorption of curcumin, a compound in turmeric, because it contains piperine. A little pepper is enough for flavor; adding it does not turn turmeric sauce into a medicine or guarantee a health effect.
Can you make turmeric sauce with yogurt?
Yes, yogurt makes a creamy, tangy turmeric sauce that works as a dip or a topping for vegetables and grilled foods. Stir the sauce into hot dishes at the end of cooking, since prolonged heat can cause yogurt to separate.
How long does turmeric sauce last in the fridge?
Keep turmeric sauce covered in the refrigerator, and use it promptly if it contains yogurt, fresh herbs, or other perishable ingredients. Discard it if its smell, appearance, or texture changes. For packaged sauce, follow the storage directions after opening.
How do you remove a turmeric sauce stain?
Rinse a turmeric sauce stain with cold water as soon as possible, then treat it with laundry detergent before washing. Avoid hot water and machine-drying until the stain is gone, since heat can set it. Test stain treatments on a hidden area first.
Can you freeze turmeric sauce?
You can freeze turmeric sauce, but creamy versions may separate or turn grainy after thawing. Yogurt-based sauce is usually better made fresh; oil- or tomato-based versions tend to freeze more successfully. Thaw in the refrigerator and stir before serving.
Turmeric sauce Vitamins & Minerals
Vitamins
B6
0.02mg · 1% DV
Vitamin E
0.15mg · 1% DV
B2
0.01mg · 1% DV
B1
0.01mg · 1% DV
Minerals
Sodium
78mg · 3% DV
Manganese
0.07mg · 3% DV
Copper
0.02mg · 2% DV
Iron
0.36mg · 2% DV
Potassium ⭐
19mg · 1% DV
Turmeric sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Turmeric sauce
To burn the 20 calories in 2 tablespoon (medium) (30 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 Turmeric sauce?
Turmeric sauce is a flexible condiment rather than a single traditional recipe. Turmeric gives it a vivid golden colour and earthy, gently peppery flavour; it is commonly blended with ingredients such as oil, lemon or vinegar, and garlic. Some versions use yoghurt or another creamy base, so the sauce can range from light and tangy to smooth and rich. Turmeric is widely used in South Asian cooking, though this sauce has no one fixed place of origin.
Serve it with roasted vegetables, rice, lentils, grilled foods or in a sandwich or wrap. A lemon-and-oil version keeps the sauce light, while a creamy one makes a milder dip. At about 20 calories per 30 g serving, it adds flavour without contributing much energy.
How Nutritious Is Turmeric sauce?
Nutrient density
Medium
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 Turmeric sauce 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 Turmeric sauce Contain Allergens?
No known major allergens
Which Diets Is Turmeric sauce Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Turmeric sauce Fat Profile
SATURATED
0.15g
MONOUNSATURATED
0.33g
POLYUNSATURATED
0.07g
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.