Turmeric
The golden rhizome behind curry's colour, rich in curcumin.
Nutrition per 100 g
Standardised to 100 g of turmeric for fair comparison. Typical serving: 1 tsp ground (3 g) — 9 kcal per 3 g serving.
| Nutrient | Per 100 g | Per serving (3 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 300 kcal | 9 kcal | 100 kcal |
| Protein | 10 g | 0.3 g | 3.3 g |
| Carbohydrate | 66.7 g | 2 g | 22.2 g |
| Fat | 3.3 g | 0.1 g | 1.1 g |
| Fibre | 23.3 g | 0.7 g | 7.8 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of turmeric, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (3 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0.7 mg | 0.021 mg | <1% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 4.4 mg | 0.13 mg | 29% |
| Vitamin K | 13.4 µg | 0.4 µg | 11% |
| Thiamin | 0.058 mg | 0.002 mg | 5% |
| Riboflavin | 0.15 mg | 0.005 mg | 12% |
| Niacin | 1.4 mg | 0.042 mg | 9% |
| Vitamin B6 | 0.11 mg | 0.003 mg | 6% |
| Folate | 20 µg | 0.6 µg | 5% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.54 mg | 0.016 mg | 11% |
| Choline | 49.2 mg | 1.5 mg | 9% |
| Minerals | |||
| Calcium | 168 mg | 5 mg | 13% |
| Iron | 55 mg | 1.7 mg | 306% |
| Magnesium | 208 mg | 6.2 mg | 50% |
| Phosphorus | 299 mg | 9 mg | 24% |
| Potassium | 2080 mg | 62.4 mg | 44% |
| Sodium | 27 mg | 0.81 mg | 1% |
| Zinc | 4.5 mg | 0.14 mg | 41% |
| Selenium | 6.2 µg | 0.19 µg | 11% |
| Copper | 1.3 mg | 0.039 mg | 144% |
| Manganese | 19.8 mg | 0.59 mg | 861% |
Source: USDA FoodData Central — Spices, turmeric, ground
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat turmeric?
- Curcumin is among the most studied plant compounds.
- Adds colour and depth without salt.
How to include it
- Always add a pinch of black pepper.
- Bloom in oil at the start of cooking.
Things to consider
- Curcumin is poorly absorbed unless paired with black pepper and fat.
- High-dose supplements can affect the liver in rare cases.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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- protein
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- fibre
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