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Turmeric nutrition, glycemic index, calories, net carbs & more

Spices, turmeric, ground
*all the values are displayed for the amount of 100 grams
Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on February 05, 2022
Education: Nutrition & Microbiology at YSU
Turmeric

Carbs in turmeric

Turmeric has a 90% water content on average, but it also is high in carbs. Thus 100 grams of turmeric contains 67.14g of total carbs, which covers your daily need for carbs by 22% (in the case of a 2000 calorie diet).

However, the whole picture changes because people usually consume a tiny amount of turmeric.

Macronutrients chart

10% 4% 68% 13% 8%
Protein:
Daily Value: 19%
9.68 g of 50 g
19%
Fats:
Daily Value: 5%
3.25 g of 65 g
5%
Carbs:
Daily Value: 22%
67.14 g of 300 g
22%
Water:
Daily Value: 1%
12.85 g of 2,000 g
1%
Other:
7.08 g

Carbs per serving size

The serving size of turmeric is usually around 0.5 - 2 grams, which provides 0.3 -1.2 grams of carbohydrates accordingly.

Even though people usually consume a tiny amount of turmeric, high doses are not recommended long-term.

Different types

The column below lists turmeric dishes and the number of carbs they provide.

Dishes

Turmeric

Crabs

Turmeric Tea

One teaspoon ground turmeric (2g)

1.35g

Salad dressing

One teaspoon turmeric (2g)

1.35g

Coconut golden milk

Two teaspoons turmeric (4g)

2.7g

Curry

½ teaspoon turmeric (1g)

0.67g

Vegetable curry

½ teaspoon turmeric (1g)

0.67g

Carbohydrate type breakdown

Carbohydrate type breakdown

2.38% 0.38% 0.45%
Starch: 0 g
Sucrose: 2.38 g
Glucose: 0.38 g
Fructose: 0.45 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

The chart above shows that turmeric lacks starch.

Turmeric contains a relatively high amount of sucrose: 2,38 grams, whereas glucose and fructose are low.

Turmeric net carbs

Turmeric contains a high amount of net carbs. In tiny amounts, such as tablespoons, turmeric offers 2 grams of fiber, which is only 10% of your daily fiber intake.

Of the 67.14 grams of turmeric carbs, 22.7 grams is fiber; the rest is net carbohydrates.

Calories per 100g

One hundred grams of turmeric provides 312 calories. The majority of these calories come from the carb content of turmeric.

Although turmeric has a high amount of carbs, it has a small number of sugars: 3.21 g per 100 grams.

Calories per serving size

People often consume turmeric in quantities smaller than 100 grams. Usually, the serving size is 0.25 teaspoon, which contains 0.5 grams of turmeric and 1.56 calories accordingly.

Comparison

Foods like cumin or curry powder contain more calories than turmeric.

We compared turmeric to all foods in our database and found it is in the top 28% of foods high in calories. So 72% of foods contain fewer calories than turmeric.

Food

Calories per 100 grams

Cumin

375

Curry powder

325

Turmeric

312

Saffron

310

Ginger

80

Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: February 05, 2022

Important nutritional characteristics for Turmeric

Turmeric
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
0 (low)
Insulin index ⓘ
N/A
Calories
312
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
44.44 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
0.25 tsp (0.5 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-35.5 (alkaline)
98% Iron
95% Potassium
93% Fiber
90% Magnesium
88% Carbs
Explanation: The given food contains more Iron than 98% of foods. Note that this food itself is richer in Iron than it is in any other nutrient. Similarly, it is relatively rich in Potassium, Fiber, Magnesium, and Carbs.

Turmeric Glycemic index (GI)

Source:
Check out our Glycemic index chart page for the full list.
0

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 51% 2063% 149% 129% 184% 4% 123% 434% 2583% 34% 27%
Calcium: 168 mg of 1,000 mg 17%
Iron: 55 mg of 8 mg 688%
Magnesium: 208 mg of 420 mg 50%
Phosphorus: 299 mg of 700 mg 43%
Potassium: 2080 mg of 3,400 mg 61%
Sodium: 27 mg of 2,300 mg 1%
Zinc: 4.5 mg of 11 mg 41%
Copper: 1.3 mg of 1 mg 144%
Manganese: 19.8 mg of 2 mg 861%
Selenium: 6.2 µg of 55 µg 11%
Choline: 49.2 mg of 550 mg 9%

Mineral chart - relative view

Iron
55 mg
TOP 2%
Potassium
2080 mg
TOP 5%
Magnesium
208 mg
TOP 10%
Calcium
168 mg
TOP 13%
Copper
1.3 mg
TOP 16%
Phosphorus
299 mg
TOP 17%
Zinc
4.5 mg
TOP 21%
Manganese
19.8 mg
TOP 25%
Selenium
6.2 µg
TOP 65%
Choline
49.2 mg
TOP 65%
Sodium
27 mg
TOP 79%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 89% 0% 3% 15% 35% 26% 33% 25% 15% 0% 34%
Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : 4.43 mg of 15 mg 30%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0.7 mg of 90 mg 1%
Vitamin B1: 0.058 mg of 1 mg 5%
Vitamin B2: 0.15 mg of 1 mg 12%
Vitamin B3: 1.35 mg of 16 mg 8%
Vitamin B5: 0.542 mg of 5 mg 11%
Vitamin B6: 0.107 mg of 1 mg 8%
Folate: 20 µg of 400 µg 5%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 13.4 µg of 120 µg 11%

Vitamin chart - relative view

Vitamin E
4.43 mg
TOP 37%
Vitamin C
0.7 mg
TOP 45%
Folate
20 µg
TOP 48%
Vitamin K
13.4 µg
TOP 49%
Vitamin B5
0.542 mg
TOP 56%
Vitamin B2
0.15 mg
TOP 58%
Vitamin B6
0.107 mg
TOP 63%
Vitamin B3
1.35 mg
TOP 64%
Vitamin B1
0.058 mg
TOP 68%
Vitamin A
0 IU
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 183% 95% 101% 90% 55% 40% 91% 109% 65%
Tryptophan: 170 mg of 280 mg 61%
Threonine: 330 mg of 1,050 mg 31%
Isoleucine: 470 mg of 1,400 mg 34%
Leucine: 810 mg of 2,730 mg 30%
Lysine: 380 mg of 2,100 mg 18%
Methionine: 140 mg of 1,050 mg 13%
Phenylalanine: 530 mg of 1,750 mg 30%
Valine: 660 mg of 1,820 mg 36%
Histidine: 150 mg of 700 mg 21%

Fat type information

1.838% 0.449% 0.756%
Saturated Fat: 1.838 g
Monounsaturated Fat: 0.449 g
Polyunsaturated fat: 0.756 g

Fiber content ratio for Turmeric

3.21% 22.7% 41.23%
Sugar: 3.21 g
Fiber: 22.7 g
Other: 41.23 g

All nutrients for Turmeric per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 21% 44.44g 1.2 times less than Chocolate Chocolate
Protein 23% 45% 9.68g 3.4 times more than Broccoli Broccoli
Fats 5% 60% 3.25g 10.2 times less than Cheese Cheese
Carbs 22% 12% 67.14g 2.4 times more than Rice Rice
Calories 16% 28% 312kcal 6.6 times more than Orange Orange
Fructose 1% 89% 0.45g 13.1 times less than Apple Apple
Sugar N/A 54% 3.21g 2.8 times less than Coca-Cola Coca-Cola
Fiber 91% 7% 22.7g 9.5 times more than Orange Orange
Calcium 17% 13% 168mg 1.3 times more than Milk Milk
Iron 688% 2% 55mg 21.2 times more than Beef Beef
Magnesium 50% 10% 208mg 1.5 times more than Almond Almond
Phosphorus 43% 17% 299mg 1.6 times more than Chicken meat Chicken meat
Potassium 61% 5% 2080mg 14.1 times more than Cucumber Cucumber
Sodium 1% 79% 27mg 18.1 times less than White Bread White Bread
Zinc 41% 21% 4.5mg 1.4 times less than Beef Beef
Copper 144% 16% 1.3mg 9.2 times more than Shiitake Shiitake
Vitamin A 0% 100% 0IU N/A Carrot
Vitamin E 30% 37% 4.43mg 3 times more than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 1% 45% 0.7mg 75.7 times less than Lemon Lemon
Vitamin B1 5% 68% 0.06mg 4.6 times less than Pea Pea
Vitamin B2 12% 58% 0.15mg 1.2 times more than Avocado Avocado
Vitamin B3 8% 64% 1.35mg 7.1 times less than Turkey meat Turkey meat
Vitamin B5 11% 56% 0.54mg 2.1 times less than Sunflower seed Sunflower seed
Vitamin B6 8% 63% 0.11mg 1.1 times less than Oat Oat
Folate 5% 48% 20µg 3.1 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 11% 49% 13.4µg 7.6 times less than Broccoli Broccoli
Tryptophan 0% 69% 0.17mg 1.8 times less than Chicken meat Chicken meat
Threonine 0% 77% 0.33mg 2.2 times less than Beef Beef
Isoleucine 0% 75% 0.47mg 1.9 times less than Salmon Salmon
Leucine 0% 76% 0.81mg 3 times less than Tuna Tuna
Lysine 0% 78% 0.38mg 1.2 times less than Tofu Tofu
Methionine 0% 80% 0.14mg 1.5 times more than Quinoa Quinoa
Phenylalanine 0% 74% 0.53mg 1.3 times less than Egg Egg
Valine 0% 72% 0.66mg 3.1 times less than Soybean Soybean
Histidine 0% 82% 0.15mg 5 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 66% 0.06g 265.9 times less than Margarine Margarine
Saturated Fat 9% 49% 1.84g 3.2 times less than Beef Beef
Monounsaturated Fat N/A 72% 0.45g 21.8 times less than Avocado Avocado
Polyunsaturated fat N/A 52% 0.76g 62.4 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 312
% Daily Value*
5%
Total Fat 3g
9%
Saturated Fat 2g
Trans Fat g
0%
Cholesterol 0mg
1%
Sodium 27mg
22%
Total Carbohydrate 67g
92%
Dietary Fiber 23g
Total Sugars g
Includes ? g Added Sugars
Protein 10g
Vitamin D 0mcg 0%

Calcium 168mg 17%

Iron 55mg 688%

Potassium 2,080mg 0%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
limit break
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Turmeric nutrition infographic

Turmeric nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/172231/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.