TurmericSpice
312
kcal / 100g
9
kcal / 1 tsp
5 things to watch for
Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.
Nutrition Facts (per 100g)
| Nutrient | Amount | %DV |
|---|---|---|
| Energy | 312kcal | — |
| Protein | 9.68g | 19% |
| Total lipid (fat) | 3.25g | 4% |
| Fatty acids, total saturated | 1.838g | 9% |
| Cholesterol | 0mg | 0% |
| Carbohydrate, by difference | 67.14g | 24% |
| Fiber, total dietary | 22.7g | 81% |
| Total Sugars | 3.21g | — |
| Sodium, Na | 27mg | 1% |
Vitamins & Minerals
Calcium contributes to normal blood clotting EU register →
Calcium contributes to normal energy-yielding metabolism EU register →
Calcium contributes to normal muscle function EU register →
Calcium contributes to normal neurotransmission EU register →
Calcium contributes to the normal function of digestive enzymes EU register →
Calcium has a role in the process of cell division and specialisation EU register →
Calcium is needed for the maintenance of normal bones EU register →
Calcium is needed for the maintenance of normal teeth EU register →
Iron contributes to normal cognitive function EU register →
Iron contributes to normal energy-yielding metabolism EU register →
Iron contributes to normal formation of red blood cells and haemoglobin EU register →
Iron contributes to normal oxygen transport in the body EU register →
Iron contributes to the normal function of the immune system EU register →
Iron contributes to the reduction of tiredness and fatigue EU register →
Iron has a role in the process of cell division EU register →
Potassium contributes to normal functioning of the nervous system EU register →
Potassium contributes to normal muscle function EU register →
Potassium contributes to the maintenance of normal blood pressure EU register →
Magnesium contributes to a reduction of tiredness and fatigue EU register →
Magnesium contributes to electrolyte balance EU register →
Magnesium contributes to normal energy-yielding metabolism EU register →
Magnesium contributes to normal functioning of the nervous system EU register →
Magnesium contributes to normal muscle function EU register →
Magnesium contributes to normal protein synthesis EU register →
Magnesium contributes to normal psychological function EU register →
Magnesium contributes to the maintenance of normal bones EU register →
Magnesium contributes to the maintenance of normal teeth EU register →
Phosphorus contributes to normal energy-yielding metabolism EU register →
Phosphorus contributes to normal function of cell membranes EU register →
Phosphorus contributes to the maintenance of normal bones EU register →
Phosphorus contributes to the maintenance of normal teeth EU register →
Zinc contributes to normal DNA synthesis EU register →
Zinc contributes to normal acid-base metabolism EU register →
Zinc contributes to normal carbohydrate metabolism EU register →
Zinc contributes to normal cognitive function EU register →
Zinc contributes to normal fertility and reproduction EU register →
Zinc contributes to normal macronutrient metabolism EU register →
Zinc contributes to normal metabolism of fatty acids EU register →
Zinc contributes to normal metabolism of vitamin A EU register →
Zinc contributes to normal protein synthesis EU register →
Zinc contributes to the maintenance of normal bones EU register →
Zinc contributes to the maintenance of normal hair EU register →
Zinc contributes to the maintenance of normal nails EU register →
Zinc contributes to the maintenance of normal skin EU register →
Zinc contributes to the maintenance of normal testosterone levels in the blood EU register →
Zinc contributes to the maintenance of normal vision EU register →
Zinc contributes to the normal function of the immune system EU register →
Zinc contributes to the protection of cells from oxidative stress EU register →
Zinc has a role in the process of cell division EU register →
Copper contributes to maintenance of normal connective tissues EU register →
Copper contributes to normal functioning of the nervous system EU register →
Copper contributes to normal hair pigmentation EU register →
Copper contributes to normal iron transport in the body EU register →
Copper contributes to normal skin pigmentation EU register →
Copper contributes to the normal function of the immune system EU register →
Copper contributes to the protection of cells from oxidative stress EU register →
Manganese contributes to normal energy-yielding metabolism EU register →
Manganese contributes to the maintenance of normal bones EU register →
Manganese contributes to the normal formation of connective tissue EU register →
Manganese contributes to the protection of cells from oxidative stress EU register →
Vitamin E contributes to the protection of cells from oxidative stress EU register →
Vitamin K contributes to normal blood clotting EU register →
Vitamin K contributes to the maintenance of normal bones EU register →
Diet Compatibility
- VeganYes
Yes — Turmeric is vegan.
Based on Open Food Facts ingredient analysis. How we set this
- VegetarianYes
Yes — Turmeric is vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
- Palm Oil FreeYes
Yes — Turmeric is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
- Gluten-FreeYes
Yes — Turmeric is gluten-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Dairy-FreeYes
Yes — Turmeric is dairy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Nut-FreeYes
Yes — Turmeric is nut-free.
Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this
- Soy-FreeYes
Yes — Turmeric is soy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Egg-FreeYes
Yes — Turmeric is egg-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- KetoNo
No — Turmeric is not keto-friendly (44.44 g net carbs per 100g, over the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)
≤5g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-CarbNo
No — Turmeric is not low-carb (44.44 g net carbs per 100g, over the ≤15 g net carbs bar). (may not account for sugar alcohols.)
≤15g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-SugarYes
Yes — Turmeric is low in sugar (3.21 g sugar per 100g, within the ≤5 g sugar bar).
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
- High-ProteinNo
No — Turmeric is not high in protein (9.68 g protein per 100g, below the ≥10 g protein bar).
≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this
- Low-FatNo
No — Turmeric is not low-fat (3.25 g fat per 100g, over the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
- Low-CalorieNo
No — Turmeric is not low-calorie (312 kcal per 100g, over the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this
Read the sourced research
As a single-ingredient spice, turmeric is naturally gluten-free and vegan. Watch pre-mixed blends like curry powder instead — cross-contamination or hidden ingredients there are the more likely concern. [7]
Turmeric shows up across multiple low-FODMAP cuisine guides from Monash University, including their Asian, Indian/Sri Lankan, and Moroccan spice lists. Most herbs and spices are low-FODMAP in ordinary culinary amounts, and turmeric fits that pattern. [8]
Turmeric belongs to the ginger family (Zingiberaceae), and clinical cross-reactivity resources list it alongside cardamom as cross-reactive with ginger. Worth being cautious with turmeric if you have a diagnosed ginger allergy. [9]
Health Benefits
Turmeric has become a recognized cause of clinically apparent liver injury, though it's rare — estimated at roughly 1 in 10,000 to 1 in 100,000 people exposed. Risk is strongly tied to the HLA-B*35:01 genetic allele, found in over 70% of injury cases versus just 10-15% of the general population. [1]
Conventionally formulated oral turmeric or curcumin supplements (without additives meant to raise absorption) are considered likely safe in recommended amounts for up to 2-3 months, per NCCIH. [2]
A clinical review cited by Harvard Health found turmeric and curcumin were tolerated up to about 8g per day without expected toxicity. High doses are still likely to cause abdominal pain, nausea, or diarrhea. [3]
JECFA and EFSA set an acceptable daily intake for curcumin, as a food additive, at 3mg per kg of body weight per day — about 210mg/day for a 70kg adult. [4]
Megadosing on turmeric supplements — taking many times the typical amount — can cause dizziness and kidney stones on top of GI upset, per Yale New Haven Health. It can also lower blood sugar, worth knowing if you're on diabetes medication. [5]
Storage & Buying Tips
Fresh turmeric root keeps well for about two weeks in the fridge, in a sealed container. For longer storage, freeze it whole, sliced, or grated — it's best used within about 6 months. [6]
Frequently Asked Questions
What are the signs of a turmeric allergy or bad reaction?
Eating turmeric can cause stomach issues — nausea, acid reflux, diarrhea, or constipation.
Skin exposure is different. Curcumin is a recognized contact allergen.
Case reports describe allergic contact dermatitis (redness, itching, discolored skin) and hives where turmeric touched the skin. This includes turmeric-based dyes and pastes, plus curcumin skin-disinfectants used before surgery. [2]
Does turmeric interact with blood thinning medications?
Yes. Curcumin affects platelet function and clotting-related pathways, and clinical drug-interaction guides flag turmeric or curcumin supplements for increased bleeding risk alongside blood thinners like warfarin.
Curcumin may also slow how the body clears warfarin specifically. One case report describes a patient's INR climbing to a bleeding-risk level after starting a turmeric product during stable warfarin therapy.
The risk looks biggest with concentrated supplements, not ordinary cooking amounts. Anyone on blood thinners should still check with a doctor before adding turmeric or curcumin supplements. [10]
Can turmeric cause kidney stones in sensitive individuals?
Turmeric carries a real oxalate load — about 1,969mg per 100g, roughly 91% of it water-soluble and therefore easily absorbed.
In one study, healthy adults taking 2.8g of turmeric daily for 4 weeks excreted significantly more oxalate in their urine, a known risk factor for calcium-oxalate kidney stones. A separate case report documented kidney damage from oxalate crystals in someone who took 2g of turmeric daily for two years.
The risk tracks with concentrated or sustained high intake, especially for people with a history of calcium-oxalate stones. A culinary pinch is a much smaller oxalate dose. [11]
Can pregnant or breastfeeding women take turmeric supplements?
Cooking with turmeric, at ordinary food amounts, is generally considered likely safe during pregnancy.
Supplement-level doses are a different story — NCCIH specifically warns that turmeric supplements during pregnancy 'may be unsafe' and advises against medicinal doses. For breastfeeding, there's simply not much safety data beyond normal food-level use. [2]
Why does black pepper help absorb turmeric?
On its own, curcumin barely gets absorbed into the bloodstream.
A well-known 1998 study found that adding just 20mg of piperine — black pepper's active compound — to a 2g curcumin dose raised human bioavailability by 2000%, with no reported side effects. Piperine appears to work by slowing how fast the body breaks down and clears curcumin, giving more of it time to be absorbed. [12]
turmeric vs curcumin -- what's the difference?
Turmeric is the whole root spice. Curcumin is just one compound inside it — the main yellow pigment behind most of turmeric's studied effects, alongside related compounds like demethoxycurcumin.
Sources don't fully agree on how concentrated curcumin is in turmeric: NIH's LiverTox puts it at roughly 1-6% of dry weight in whole extracts, while a 2023 lab study measured about 11% in fresh rhizome. That gap likely comes down to different measurement methods and rhizome variety, not a real disagreement between the sources. [1]
Found in these products
None of the products in our database currently contain Turmeric.
Sources & Last Updated
Nutrition data: USDA FoodData Central, “Spices, turmeric, ground” (SR Legacy, fdcId 172231), updated 2026-08-27.
Research reviewed 2026-08-27.
- NCBI Bookshelf — Turmeric (2025-06-15)
- NCCIH — Turmeric: Usefulness and Safety
- Turmeric benefits: A look at the evidence - Harvard Health (2024-03-22)
- WHO | JECFA
- Turmeric and 10 other popular supplements that can damage your liver
- Preserving Turmeric Root in Oil - Ask Extension
- THE SPICE TRADER — Spices for Special Diets: Gluten-Free, Vegan, and More (2025-01-29)
- Monash Fodmap — Using herbs & spices on a low FODMAP diet (2017-11-07)
- CoxHealth — Possible Allergen Plant and Food Cross-Reactivity
- UC San Diego Health
- https://pubmed.ncbi.nlm.nih.gov/18469248
- Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers - PubMed (1998-04-30)