NutriSeek

Herbs & Spices

Turmeric

Rich in IronRich in CopperRich in FiberRich in Magnesium

Overview

Why use turmeric?

Turmeric is the golden spice behind curry powder, valued for curcumin, the compound that gives it colour and most of its research interest. Because you use it a teaspoon at a time, it adds little in the way of calories or nutrients, but it brings flavour, colour and plant compounds to everyday cooking.

Good to know: Curcumin is poorly absorbed on its own, so pair turmeric with a little fat and black pepper; concentrated supplements can also interact with blood thinners, which is worth raising with a doctor.

  1. Iron in every pinch

    Turmeric is remarkably iron-dense at 55 mg per 100 g, and even a 3 g teaspoon supplies 1.65 mg, about 9% of the Daily Value, supporting oxygen transport in blood.

  2. Curcumin and antioxidants

    Curcumin, the pigment that makes turmeric yellow, is studied for antioxidant and anti-inflammatory activity, though most research uses concentrated extracts rather than culinary amounts.

  3. Trace minerals and potassium

    Per 100 g turmeric provides 2080 mg potassium (44% DV), 208 mg magnesium (50% DV) and 1.3 mg copper (144% DV), minerals involved in blood pressure, nerves and energy metabolism.

Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.

Nutrition facts

What’s in turmeric?

Calories

312kcal

Protein

9.7g

Carbs

67g

Fat

3.3g

Fiber

23g

Sugars

3.2g

Minerals

  • Calcium168 mg13%
  • Iron55 mg306%
  • Magnesium208 mg50%
  • Phosphorus299 mg24%
  • Potassium2,080 mg44%
  • Sodium27 mg1%
  • Zinc4.5 mg41%
  • Copper1.3 mg144%
  • Selenium6.2 µg11%

Vitamins

  • Vitamin C0.7 mg1%
  • Vitamin E4.4 mg30%
  • Vitamin K13 µg11%
  • Thiamin (B1)0.06 mg5%
  • Riboflavin (B2)0.15 mg12%
  • Niacin (B3)1.4 mg8%
  • Vitamin B60.11 mg6%
  • Folate20 µg5%

Other compounds

  • Omega-3 ALA<0.01 g

% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.

Ask NutriSeek

Questions about turmeric

Does black pepper help your body absorb turmeric?What are the health benefits of turmeric?How much turmeric should I eat per day?

Keep exploring

More Herbs & Spices

Cinnamon

Cinnamon

Rich in Fiber & Calcium

Ginger Root

Ginger Root

Rich in Copper

Cumin

Cumin

Rich in Iron & Copper

Oregano (Dried)

Oregano (Dried)

Rich in Vitamin K & Iron

Source: USDA FoodData Central, “Spices, turmeric, ground” (SR Legacy, FDC ID 172231).View the USDA record ↗ (opens in a new tab).