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Turmeric Nutrition Facts: Is Turmeric Good for You?
Ground turmeric is high in several minerals, especially manganese and iron, and provides dietary fiber and vitamin E. While it contains calories and carbohydrates, typical serving sizes are very small, so its nutritional contribution depends on how much you use. As part of a balanced diet, it can add flavor and some nutrients without adding significant sugar, sodium, or fat.
Per 100 g · Spices, turmeric, ground
What stands out in turmeric
- High in essential minerals. Per 100 grams, ground turmeric provides 861% of the Daily Value for manganese and 306% for iron. It is also high in potassium (44% DV), magnesium (50% DV), zinc (41% DV), and copper (144% DV).
- A source of dietary fiber. A 100-gram serving of ground turmeric contains 22.7 grams of dietary fiber. This amount represents 81% of the Daily Value.
- Provides vitamin E. Ground turmeric supplies 4.4 mg of vitamin E per 100 grams, which is 30% of the Daily Value.
- Low in sodium and sugar. This data shows 27 mg of sodium and 3.2 grams of total sugars per 100 grams. It contains no cholesterol.
What to keep in mind
- The nutrition values are based on a 100-gram serving, which is a much larger amount than is typically used in cooking. A teaspoon or tablespoon provides these nutrients in much smaller quantities.
Turmeric nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 312 kcal | – |
| Protein | 9.7 g | 19% |
| Total fat | 3.2 g | 4% |
| Saturated fat | 1.8 g | 9% |
| Monounsaturated fat | 0.45 g | – |
| Polyunsaturated fat | 0.76 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 67.1 g | 24% |
| Dietary fiber | 22.7 g | 81% |
| Total sugars | 3.2 g | – |
| Water | 12.8 g | – |
| Sodium | 27 mg | 1% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 2,080 mg | 44% |
| Calcium | 168 mg | 13% |
| Iron | 55 mg | 306% |
| Magnesium | 208 mg | 50% |
| Phosphorus | 299 mg | 24% |
| Zinc | 4.5 mg | 41% |
| Copper | 1.3 mg | 144% |
| Manganese | 19.8 mg | 861% |
| Selenium | 6.2 mcg | 11% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 0.7 mg | 1% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 4.4 mg | 30% |
| Vitamin K | 13.4 mcg | 11% |
| Thiamin (B1) | 0.06 mg | 5% |
| Riboflavin (B2) | 0.15 mg | 12% |
| Niacin (B3) | 1.4 mg | 8% |
| Vitamin B6 | 0.11 mg | 6% |
| Folate (DFE) | 20 mcg | 5% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 49.2 mg | 9% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Turmeric by portion
The nutrition data for ground turmeric is based on a 100-gram amount, but typical portions are much smaller. A teaspoon (3 grams) contains about 9 calories, 2 grams of carbohydrates, and 0.7 grams of fiber. A tablespoon (about 9 grams) provides 29 calories, 6.3 grams of carbohydrates, and 2.1 grams of fiber. These smaller servings contribute a fraction of the nutrients seen in the 100-gram values.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 tsp | 3 g | 9 | 0.3 g | 2 g | 0.7 g | 0.1 g |
| 1 tbsp | 9.4 g | 29 | 0.9 g | 6.3 g | 2.1 g | 0.3 g |
How turmeric compares with other condiments, snacks and spices
Among 16 other condiments, snacks, and spices, ground turmeric ranks highest for its content of potassium, iron, magnesium, and zinc. It is also second-highest for dietary fiber. Compared to some other foods per 100 grams, turmeric has more calories (312 kcal) than ground cinnamon (247 kcal) but fewer than rice cakes (392 kcal). Its 22.7 grams of fiber is less than that of cinnamon but significantly more than the fiber found in spirulina or soft pretzels.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Turmeric | 312 | 9.7 g | 67.1 g | 22.7 g | 3.2 g |
| Soft Pretzels | 338 | 8.2 g | 69.4 g | 1.7 g | 3.1 g |
| Spirulina | 290 | 57.5 g | 23.9 g | 3.6 g | 7.7 g |
| Cinnamon | 247 | 4 g | 80.6 g | 53.1 g | 1.2 g |
| Rice Cakes | 392 | 7.1 g | 81.1 g | 4.2 g | 4.3 g |
Quick answers
How many calories are in a teaspoon of turmeric?
According to USDA data, one teaspoon (3 grams) of ground turmeric has about 9 calories.
How much sugar is in turmeric?
Ground turmeric contains a small amount of sugar. A teaspoon has about 0.1 grams of total sugars, and a tablespoon has 0.3 grams.
Does turmeric have protein and fiber?
Yes, turmeric contains both. A tablespoon of ground turmeric provides about 0.9 grams of protein and 2.1 grams of dietary fiber.
When to talk to a doctor or dietitian
- At 2,080 mg of potassium per 100 g, turmeric is worth discussing if you have kidney disease or take a medicine that raises potassium levels; your doctor or a renal dietitian can tell you how much fits your plan.
- If you manage diabetes, a registered dietitian can help you fit portions of it into your meal plan.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how turmeric fits your situation.
Last updated October 21, 2026