How Many Calories in Turmeric? Nutrition & Macros
One teaspoon of ground turmeric (3 g) has 9 calories
Protein 0.3g · Carbs 2g · Fat 0.1g
Ground turmeric is one of the most powerful anti-inflammatory spices in existence, thanks to curcumin — its active compound making up about 3% of the powder. With 312 kcal, 9.68 g of protein, 3.25 g of fat, and 67.14 g of carbs per 100 g, the numbers look significant — but nobody eats 100 g of turmeric. At a typical serving of 1 teaspoon (3 g), you get only about 9 kcal and 1.3 g of net carbs, making it perfectly keto-friendly. Turmeric is a manganese powerhouse at 19.8 mg per 100 g (862% DV) and delivers outstanding potassium at 2080 mg per 100 g. The key to unlocking curcumin's benefits is combining turmeric with black pepper — piperine increases curcumin absorption by up to 2000%. Used in golden milk, curries, smoothies, and supplements worldwide. The bright yellow color stains everything it touches. Here is everything you need to know about turmeric calories and macros, based on USDA data. Turmeric contains about 12.85% water.
1305 kJ · per 100g · Water: 12.85 g
Calorie Calculator: Turmeric (Ground)
3 g Turmeric (Ground) contains 9 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 tsp (3 g) | 9 kcal | 0.3g | 2g | 0.1g |
| 1 tbsp (9 g) | 28 kcal | 0.9g | 6g | 0.3g |
| 100 grams | 312 kcal | 9.7g | 67.1g | 3.3g |
Snap a photo — AI counts the calories for you.
Turmeric (Ground) — Nutrition Facts
| Turmeric (Ground) | per 100g |
|---|---|
| Calories | 312 kcal |
| Protein | 9.68 g |
| Fat | 3.25 g |
| Carbs | 67.14 g |
| Fiber | 22.7 g |
| Sugar | 3.21 g |
| Sodium | 27 mg |
| Potassium | 2080 mg |
| Magnesium | 208 mg |
| Phosphorus | 299 mg |
| Vitamin C | 0.7 mg |
| Vitamin B6 | 0.107 mg |
| Folate | 20 mcg |
| Manganese | 19.8 mg |
| Water | 12.85 g |
Source: USDA FoodData Central (FDC ID: 172231) · Data verified April 2026
Variations
Ground (default)
312 kcal per 100 g. Standard ground turmeric powder. The most common form — used in curries, golden milk, smoothies, and seasoning. Contains about 3% curcumin. Rich in manganese (19.8 mg, 862% DV) and potassium (2080 mg). Always combine with black pepper for optimal curcumin absorption. Intense yellow color that stains surfaces.
Fresh root
Approximately 80 kcal per 100 g. Fresh turmeric root, typically grated or sliced. Much higher water content (~80%) than ground, resulting in a milder flavor. Contains the same curcumin compound but in lower concentration per weight. Great for juicing, grating into stir-fries, or making fresh golden milk paste. Stains hands and surfaces intensely — use gloves. Stores well in the freezer for months.
Supplement (reference)
Curcumin extract capsules, typically 500-1000 mg curcumin per dose. Much more concentrated than food-grade turmeric (3% curcumin). Most supplements include piperine (black pepper extract) for enhanced absorption. Common forms: curcumin with BioPerine, liposomal curcumin, or curcumin phytosome. NOT a food replacement — supplements lack the full spectrum of turmeric compounds (turmerone, ar-turmerone). Consult a healthcare provider before supplementing, especially with blood thinners.
Dietary Perspectives
For Weight Loss
At 1 teaspoon (3 g) = 9 kcal, turmeric adds negligible calories to any meal. Curcumin may support weight loss by reducing chronic inflammation — research links systemic inflammation to obesity and metabolic dysfunction. Add turmeric to smoothies, soups, scrambled eggs, and roasted vegetables. Always pair with black pepper for absorption. The manganese (19.8 mg per 100 g) supports metabolism. Golden milk with unsweetened almond milk is a satisfying low-calorie evening drink (~30 kcal). Weigh your portions — at typical teaspoon servings, turmeric fits any calorie budget.
For Athletic Performance
Curcumin is extensively studied for reducing exercise-induced muscle soreness (DOMS) and improving recovery. It works as a natural anti-inflammatory without the gastrointestinal side effects of NSAIDs. Add turmeric to post-workout golden milk or smoothies. Always combine with black pepper (piperine) for absorption. Manganese (19.8 mg per 100 g, 862% DV) supports connective tissue health and energy metabolism. Potassium (2080 mg per 100 g) aids electrolyte balance. At only 9 kcal per teaspoon, it adds no significant calories to your nutrition plan. Some athletes use curcumin supplements (500-1000 mg) for targeted anti-inflammatory support.
For Keto
Turmeric is a perfect keto spice — 1 teaspoon (3 g) has only about 1.3 g net carbs. Use it freely in keto curries, golden milk (with unsweetened almond milk and erythritol), scrambled eggs, roasted vegetables, and cauliflower rice. The anti-inflammatory curcumin is especially beneficial on keto, as it supports the anti-inflammatory profile that a well-formulated ketogenic diet provides. Always add a pinch of black pepper — piperine increases curcumin absorption by up to 2000%. Add a fat source (coconut oil, ghee, olive oil) for even better absorption, since curcumin is fat-soluble. Manganese (19.8 mg per 100 g) and potassium (2080 mg per 100 g) are valuable electrolytes on keto. The per-100g carb numbers (44.4 g net) are irrelevant — you never use more than a few teaspoons.
Frequently Asked Questions
How many calories are in turmeric?
One teaspoon of ground turmeric (3 g) contains approximately 9 calories. Per 100 g, turmeric has 312 calories — but you never use anywhere near that amount. A tablespoon (9 g) has about 28 calories. At typical serving sizes (1-2 teaspoons in a curry or golden milk), turmeric adds negligible calories to your meal. It is a spice you measure in teaspoons, not cups.
Is turmeric good for inflammation?
Yes, curcumin (about 3% of turmeric) is one of the most studied natural anti-inflammatories. Research shows benefits for joint pain, arthritis, exercise recovery, and chronic inflammation. The critical factor is bioavailability — curcumin alone is poorly absorbed. Combine turmeric with black pepper (piperine) to increase absorption by up to 2000%. Adding a fat source (coconut oil, olive oil) also helps absorption, as curcumin is fat-soluble.
Is turmeric keto-friendly?
Yes, absolutely. One teaspoon (3 g) has only about 1.3 g of net carbs — negligible for any keto plan. The per-100g numbers (44.4 g net carbs) look alarming but are completely irrelevant at actual serving sizes. Use turmeric freely in keto curries, golden milk (with unsweetened almond milk and erythritol), scrambled eggs, roasted vegetables, and smoothies. The anti-inflammatory properties of curcumin complement the anti-inflammatory profile of a well-formulated keto diet.
What is golden milk?
Golden milk is turmeric mixed with warm milk (or coconut/almond milk), black pepper, and optionally honey or a sweetener. It is an anti-inflammatory evening drink originating from Ayurvedic tradition. For keto: use unsweetened almond milk or coconut milk, add erythritol instead of honey, and always include a pinch of black pepper for curcumin absorption. Add a small amount of coconut oil or ghee to further enhance bioavailability. One cup has about 30-50 kcal depending on the milk used.
Fresh vs ground turmeric — which is better?
Ground turmeric is more concentrated in curcumin per weight, easier to measure, and has a much longer shelf life. Fresh turmeric root has a milder flavor, about 80% water content (~80 kcal per 100 g), and is great for juicing or grating into dishes. Both are effective — ground is simply more practical for daily use. Fresh root stains hands and surfaces even more intensely than the powder. For supplemental doses of curcumin, ground turmeric or extract capsules are more consistent.
Does turmeric stain?
Yes, turmeric stains intensely. The curcumin pigment turns hands, clothes, cutting boards, countertops, and plastic containers bright yellow. Stains on fabric are difficult to remove with regular washing. Use gloves when handling fresh turmeric root. For surfaces, baking soda paste or lemon juice can help. The good news: turmeric stains fade with direct sunlight, as UV light breaks down the curcumin molecule. Stainless steel and glass containers resist staining better than plastic.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Turmeric (Ground) | 312 | 9.68g | 67.14g | 3.25g |
| Ginger (Fresh Root) | 80 | 1.82g | 17.77g | 0.75g |
| Cinnamon (Ground) | 247 | 3.99g | 80.59g | 1.24g |
| Cocoa Powder (Unsweetened) | 228 | 19.6g | 57.9g | 13.7g |
| Olive Oil | 884 | 0g | 0g | 100g |
per 100g
Per 100 g, ground turmeric has 312 kcal with 9.68 g of protein, 3.25 g of fat, and 67.14 g of carbs — but 22.7 g is fiber, leaving ~44.4 g net carbs. At a typical teaspoon (3 g), that is only ~1.3 g net carbs and 9 kcal. Compare to cinnamon (247 kcal, 80.6 g carbs, 53.1 g fiber per 100 g) — turmeric has more calories but far less fiber. Turmeric's manganese (19.8 mg, 862% DV) and potassium (2080 mg) are extraordinary.
Track Your Calories with AI
Snap a photo of your food on a kitchen scale. AI reads the weight, recognizes the food, and calculates precise calories and macros in seconds.
