spice

Turmeric — Nutrition & Culinary Profile

Turmeric is a vibrant golden-yellow spice with a warm, earthy aroma and a subtly bitter, peppery flavor. It is a foundational ingredient in curries and spice blends, prized both for its striking color and its affinity for roasted vegetables, rice, and hearty stews.

Calories312kcal

Protein9.68g

Fat3.25g

Carbohydrates67.14g

Fiber22.7g

Sugar3.21g

Density0.45g/ml

Portion2g

Shelf life730days

Vitamins

A0mg

C25.9mg

D0mg

E4.43mg

K13.4mg

B10.06mg

B20.15mg

B31.35mg

B50.5mg

B61.8mg

B90.02mg

B120mg

Minerals

Calcium168mg

Iron55mg

Magnesium208mg

Phosphorus299mg

Potassium2080mg

Sodium27mg

Zinc4.5mg

Selenium6.2mg

Culinary profile

sweetness1

acidity2

bitterness5

umami2

aroma8

texturefine powder

Properties

glycemic index15

glycemic load0

ph6

water activity0.3

Diets

✓ vegan✓ vegetarian✓ keto✓ paleo✓ gluten free✓ mediterranean✓ low carb

Processing states

raw

Fresh, unprocessed ingredient. Store refrigerated.

354 kcal4°C17520 hrs

boiled

Cooked in boiling water. Softer texture, some nutrient loss to water.

336.3 kcal4°C48 hrs

steamed

Steamed. Minimal nutrient loss, retains natural texture.

354 kcal4°C48 hrs

baked

Oven-baked. Moderate water loss, flavour concentration.

371.7 kcal4°C48 hrs

grilled

Grilled over high heat. Fat drips off, smoky flavour.

371.7 kcal4°C24 hrs

fried

Pan-fried or deep-fried in oil. Higher fat and calorie content.

389.4 kcal4°C24 hrs

smoked

Smoked. Extended shelf life, concentrated flavour, lower moisture.

371.7 kcal4°C168 hrs

frozen

Frozen at -18°C. Nutrition virtually unchanged. Thaw before use.

354 kcal-18°C2160 hrs

dried

Dried/dehydrated. Highly concentrated nutrients. Rehydrate before cooking.

371.7 kcal20°C17520 hrs

pickled

Pickled in brine or vinegar. Acidic taste, extended shelf life.

336.3 kcal4°C720 hrs

Best pairings

Black pepper8.8 / 10

Lentils8.8 / 10

Ginger8.8 / 10

Chickpeas8.8 / 10

Garlic8.7 / 10

Rice8.3 / 10

Lemon8.0 / 10