Calories in Turmeric: Nutrition Facts & Serving Sizes
Per 1 tbsp (9g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One teaspoon of ground turmeric (3g) contains about 9 calories with minimal protein, fat, and carbs in a practical serving context. Per 100g, turmeric provides 312 calories, 9.7g of protein, 3.3g of fat, and 67.1g of carbs, but nobody eats 100g of turmeric in a sitting. The typical serving is 1 to 2 teaspoons per day. The standout micronutrient is iron at a remarkable 55mg per 100g, plus potassium at 2080mg per 100g and magnesium at 208mg per 100g. Turmeric is best known for curcumin, its active compound with studied anti-inflammatory and antioxidant properties. For anyone training hard, adding turmeric to meals is one of the simplest dietary tweaks for managing exercise-induced inflammation.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 tsp (3g) | 9.4 | 0.3g | 2g | 0.1g | 0.7g |
| 1 tbsp (9g) | 29.3 | 0.9g | 6.3g | 0.3g | 2.1g |
| 100g | 312 | 9.7g | 67.1g | 3.3g | 22.7g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 312 | 16% |
| Protein | 9.7g | 19% |
| Total Fat | 3.3g | 4% |
| Saturated Fat | 1.8g | 9% |
| Trans Fat | 0.1g | |
| Total Carbohydrates | 67.1g | 24% |
| Dietary Fiber | 22.7g | 81% |
| Sugars | 3.2g | 6% |
| Sodium | 27mg | 1% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 1.8g | 1% |
| Trans Fat | 0.1g | 0% |
| Calcium | 168mg | 13% |
| Iron | 55mg | 306% |
| Potassium | 2080mg | 44% |
| Vitamin C | 0.7mg | 1% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 208mg | 50% |
| Phosphorus | 299mg | 24% |
| Zinc | 4.5mg | 41% |
| Selenium | 6.2mcg | 11% |
| Folate | 20mcg | 5% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 1.4mg | 9% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Turmeric
Turmeric's primary benefit comes from curcumin, the yellow pigment compound that makes up 2 to 5% of turmeric by weight. Curcumin has been studied extensively for its anti-inflammatory and antioxidant properties. For athletes, chronic low-grade inflammation is a training obstacle, and incorporating anti-inflammatory foods like turmeric may help reduce muscle soreness and improve recovery between sessions.
The magnesium content at 208mg per 100g is notable. Magnesium is involved in over 300 enzymatic reactions in the body, including protein synthesis, muscle contraction, and energy production. Athletes tend to use more magnesium and are often mildly deficient, which can impair performance and recovery. Using turmeric regularly contributes to your daily magnesium intake.
Iron at 55mg per 100g sounds extraordinary, but this is non-heme iron from a plant source with lower bioavailability compared to heme iron in meat. Still, turmeric used in cooking adds to your total iron intake, supporting red blood cell production and oxygen transport to muscles during exercise.
Potassium at 2080mg per 100g supports electrolyte balance. Since practical use is 1 to 2 teaspoons per day, the actual potassium contribution per serving is modest but still positive.
To maximize curcumin absorption, combine turmeric with black pepper. Piperine in black pepper enhances curcumin bioavailability by up to 2000%. Adding fat to the same meal also helps, since curcumin is fat-soluble.
Dietary Considerations
Turmeric is naturally gluten-free, vegan, dairy-free, keto-friendly, paleo, and Whole30 compliant. It adds essentially zero calories to meals when used in typical spice quantities (1 to 2 teaspoons). There are no meaningful dietary restrictions around turmeric use. At high supplemental doses (greater than 1.5g of curcumin per day), some people experience digestive discomfort. Culinary amounts used in cooking are safe for virtually everyone. Turmeric stains surfaces and clothing yellow, so handle it carefully. It is excellent added to scrambled eggs, rice, soups, or smoothies.
Daily Intake (100g)
100g of turmeric provides 16% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in turmeric?
One teaspoon of ground turmeric (3g) has about 9 calories. Per 100g, turmeric contains 312 calories, but typical daily use is 1 to 2 teaspoons, so the calorie contribution is negligible. Turmeric is essentially a zero-calorie addition to meals in normal serving amounts.
Is turmeric good for weight loss?
Turmeric does not directly cause weight loss, but its anti-inflammatory properties may support a healthier metabolic environment. Some research suggests curcumin may influence fat metabolism and insulin sensitivity. Practically speaking, turmeric helps make healthy food taste better, which supports dietary adherence.
How much protein in turmeric?
Turmeric has 9.7g of protein per 100g, but a typical teaspoon serving provides only 0.3g of protein. Turmeric is a spice and should not be relied on as a protein source. Use it for its bioactive compounds, not its macros.
What does turmeric do for your body?
Turmeric contains curcumin, a compound with studied anti-inflammatory and antioxidant effects. Regular consumption may help reduce chronic inflammation, support joint health, and improve recovery after intense training. It is also being studied for effects on brain health and metabolic function.
How do you absorb turmeric better?
Combine turmeric with black pepper. Piperine, the active compound in black pepper, enhances curcumin absorption by up to 2000%. Since curcumin is fat-soluble, consuming it with a meal containing fat also improves absorption significantly.
How much turmeric should I take per day?
Culinary use of 1 to 2 teaspoons (3 to 6g) of ground turmeric per day is common and safe. For targeted anti-inflammatory benefits, some research uses 500 to 1000mg of curcumin extract daily with piperine. Always start with culinary amounts before considering concentrated supplements.
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