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Also known as: kacchi haldi, turmeric root, raw turmeric
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, fresh turmeric root is highly beneficial due to its active compound, curcumin, which provides potent anti-inflammatory and antioxidant properties. It supports overall health by potentially improving brain function, boosting the body's antioxidant enzymes, and contributing to heart health.
Per 100g, fresh turmeric root contains approximately 81 calories, 2.4g protein, 18g carbohydrates, and 2.2g fat. It's also a good source of dietary fiber, manganese, iron, and potassium, contributing to overall well-being.
While there's no official daily recommended intake, many studies on curcumin use doses ranging from 500-2000 mg of curcumin extract. For fresh root, incorporating 1-3 inches (about 5-15g) into your daily diet, often grated into drinks or meals, is a common practice for general wellness.
Yes, fresh turmeric root is naturally vegan as it is a plant-based spice. It is also naturally gluten-free, making it suitable for individuals following these dietary restrictions.
While fresh turmeric root contains carbohydrates (18g per 100g), it is typically used in small quantities as a spice. A small serving (e.g., 5-10g) would contribute minimal net carbs, making it generally acceptable for keto diets when used sparingly.
To prepare, gently scrub the root clean; peeling is optional as the skin is thin and edible, but you can peel it with a spoon or peeler if desired. It can then be grated, minced, or sliced and added to curries, smoothies, soups, stir-fries, or teas.
fresh turmeric root is a versatile ingredient found in cuisines around the world. With 101.4 calories per 100g and 2.4 grams of protein, it's a nutritious addition to many dishes.
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Fresh turmeric root has a more vibrant, earthy, slightly peppery, and subtly bitter flavor with citrusy and ginger-like undertones. Dried turmeric powder, while similar, tends to be more intensely earthy and less bright, often lacking the fresh, pungent notes of the raw root.
Store fresh turmeric root in a paper bag or wrapped in a paper towel inside a sealed plastic bag in the refrigerator's crisper drawer. Properly stored, it can last for 2-3 weeks. You can also freeze it whole or grated for longer storage, up to several months.
Yes, fresh turmeric root can be eaten raw. It's often grated into salads, smoothies, juices, or dressings to harness its full nutritional benefits and vibrant flavor.
Yes, fresh turmeric root contains a potent yellow pigment (curcumin) that can easily stain skin, clothing, and kitchen surfaces. To prevent staining, wear gloves when handling, use a dedicated cutting board, and clean surfaces immediately with soap and water or a baking soda paste.
