turmeric
Also known as: haldi, tumeric, indian saffron
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Also known as: haldi, tumeric, indian saffron
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
A fragrant and hearty Moroccan stew, slow-cooked with a medley of root vegetables, chickpeas, and sweet apricots. The warm spices like cumin, turmeric, and cinnamon create a beautifully balanced, savory-sweet dish that's perfect served with fluffy couscous.
A comforting and fragrant Ethiopian stew of cabbage, potatoes, and carrots, gently spiced with turmeric and ginger. This simple, hearty, and naturally vegan dish is perfect scooped up with injera.
Tender, juicy chicken marinated in aromatic spices, served over fluffy turmeric rice with a fresh salad and creamy tahini sauce. A complete and satisfying meal that brings the best street food flavors right to your kitchen.
A quintessential Bengali delight, Maach Bhaja features thick steaks of fresh fish, marinated in a simple yet flavorful blend of turmeric, chili, and ginger-garlic paste. Fried to golden, crispy perfection in pungent mustard oil, it's a cherished comfort food that forms the heart of a traditional Bengali meal, typically served alongside steamed rice (bhaat) and dal.
Turmeric contains curcumin, a compound with powerful anti-inflammatory properties that may help manage conditions like arthritis. It also acts as a potent antioxidant, supports heart health by improving blood vessel function, and may boost brain health by increasing levels of Brain-Derived Neurotrophic Factor (BDNF).
Per 100g, turmeric contains approximately 312 calories, 9.68g of protein, 67.14g of carbohydrates, and 3.25g of fat. However, because it is typically consumed in small amounts (about 1-3 grams per serving), its caloric and macronutrient contribution to your daily diet is very low.
Yes, turmeric is naturally vegan and gluten-free. It is a plant-based spice derived from the dried and ground rhizome of the Curcuma longa plant, making it suitable for both plant-based and Celiac-friendly diets.
Yes, turmeric is keto-friendly. While it contains about 67g of carbohydrates per 100g, a typical serving size of one teaspoon contains only about 2 grams of net carbs, which fits easily into a low-carb or ketogenic lifestyle.
Curcumin is poorly absorbed by the body on its own. To maximize its benefits, consume turmeric with black pepper, which contains piperine to increase absorption by up to 2,000%, and eat it alongside healthy fats since curcumin is fat-soluble.
Turmeric has a warm, earthy, and slightly bitter flavor with a pungent, peppery aroma. It is often described as having a subtle ginger-like quality and is primarily used to add a deep golden-yellow color and mild spice to dishes.
Ground turmeric is commonly used in curries, rice dishes, soups, and roasted vegetables. It can also be whisked into milk with honey and pepper to make 'Golden Milk' or added to smoothies for an anti-inflammatory boost.
turmeric is a versatile ingredient found in cuisines around the world. With 312 calories per 100g and 9.68 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the spice category with complete nutrition information.
View all spice →Ground turmeric should be stored in an airtight container in a cool, dark place to preserve its color and flavor for up to one year. Fresh turmeric root should be wrapped in a paper towel, placed in a zip-top bag, and refrigerated for 2-3 weeks or frozen for up to six months.
Turmeric does not technically expire in a way that makes it unsafe to eat, but it loses its flavor, aroma, and medicinal potency over time. If the spice no longer has a vibrant orange-yellow color or a strong earthy scent, it is likely past its prime and should be replaced.
Yes, turmeric is a very strong natural pigment and can easily stain skin, clothing, plastic containers, and countertops bright yellow. To remove stains from surfaces, try using a paste of baking soda and water or a mild abrasive cleaner immediately after contact.
