Spices, turmeric, ground
FDC 172231tsp (3 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 95 · +2 vs Spices & herbs medianGround turmeric posts a Nutrient Density Score of 95 of 100, an Elite result ranking 24th of 60 in the spices and herbs category. Per 100 grams of the ground spice, it carries iron at 306% of the Daily Value, dietary fiber at 81%, magnesium at 50%, and potassium at 44%.
Turmeric colors and flavors curries, rice, and turmeric lattes, usually stirred in by the half-teaspoon or teaspoon rather than the spoonful. No limits are listed for this food, and its score sits right at the category's Elite range alongside cumin and bay leaf, though how much of these minerals actually reaches a dish depends on the small quantity typically used.
See how this score is calculated, build a plate around spices, turmeric, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 312 kcal | 16% |
| Total fat | 3.3 g | 4% |
| Saturated fat | 1.8 g | 9% |
| Cholesterol | 0 mg | 0% |
| Sodium | 27 mg | 1% |
| Carbohydrate | 67 g | 24% |
| Dietary fiber | 23 g | 81% |
| Sugars | 3.2 g | |
| Protein | 9.7 g | 19% |
| Potassium | 2080 mg | 44% |
| Calcium | 168 mg | 13% |
| Iron | 55 mg | 306% |
| Magnesium | 208 mg | 50% |
| Vitamin C | 0.7 mg | 1% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 4.4 mg | 30% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 9 kcal | 0% |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.06 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0.81 mg | 0% |
| Carbohydrate | 2 g | 1% |
| Dietary fiber | 0.68 g | 2% |
| Sugars | 0.1 g | |
| Protein | 0.29 g | 1% |
| Potassium | 62 mg | 1% |
| Calcium | 5 mg | 0% |
| Iron | 1.7 mg | 9% |
| Magnesium | 6.2 mg | 1% |
| Vitamin C | 0.02 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.13 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 172231Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the spices & herbs median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Spices, bay leafDensity 95 vs 95Spices, cumin seedDensity 95 vs 95Spices, tarragon, driedDensity 96 vs 95Original analysis by NutriVerdict
In the kitchen and how to use it
Ground turmeric has an earthy, slightly bitter, faintly peppery flavor and a deep golden-orange color that stains everything it touches, from curries and rice to lentil dishes, soups, and golden milk drinks. It is a foundational spice in many South and Southeast Asian curries and spice blends, usually bloomed briefly in hot oil at the start of cooking to soften its raw edge and help distribute its color evenly through a dish. It pairs naturally with black pepper, ginger, garlic, and coconut milk in savory cooking, and is also used to color mustard and pickles a bright yellow.
Store ground turmeric in a sealed, opaque container away from light and heat, since its color and aroma fade with prolonged exposure to air; ground spices like this are best used within about a year. A one-teaspoon serving of about 3 grams makes the 312 calories per 100 grams on a label essentially irrelevant to how it is actually used, since only a small amount goes into any dish. Turmeric is notably rich in iron at 306% of the Daily Value per 100 grams and provides 81% for fiber, concentrations that matter mainly for cooks who use it as a frequent seasoning rather than as a source of bulk nutrition.
Frequently asked questions about spices, turmeric
How many calories are in ground turmeric?
Ground turmeric has 312 calories per 100 grams, but a typical one-teaspoon serving (about 3 grams) contributes very little of that.
Is turmeric a good source of iron?
Yes, ground turmeric is notably rich in iron, providing 306% of the Daily Value per 100 grams, along with 81% for fiber.
How is turmeric used in cooking?
It is usually bloomed briefly in hot oil at the start of cooking to soften its raw flavor and is a foundational spice in many curries and rice dishes.