Curcuma

By Nikola · Precision Nutrition L1 · Updated 4 November 2026

Turmeric (Curcuma longa) is a root of the gingembre family, dried and ground into the yellow spice that colours curries, golden milk and mustard. Its best-known compound, curcumin, is studied for joint pain and inflammation, but the honest summary from the US National Institutes of Health is that we do not yet know enough to say it helps any health condition for sure. As a spice in food it is safe, cheap and worth using every day; as a high-dose supplement it needs more care.

Turmeric nutrition per 100 g and per teaspoon

Nutritif	Per 100 g (ground)	Per teaspoon (3 g)
Énergie	312 kcal	9 kcal
Protéine	9.7 g	0.3 g
Fat	3.3 g	0.1 g
Carbohydrate	67.1 g	2.0 g
of which fibre	22.7 g	0.7 g
of which sugars	3.2 g	0.1 g
Fer	55 mg	1.7 mg
Manganese	19.8 mg	0.6 mg
Potassium	2080 mg	62 mg
Magnésium	208 mg	6 mg

Source: USDA FoodData Central, SR Legacy, “Spices, turmeric, ground” (FDC 172231), checked 4 November 2026. One teaspoon = 3 g, one tablespoon = 9.4 g (same record). Values rounded.

The 100 g column looks impressive, but nobody eats 100 g of turmeric. In real portions turmeric adds colour, flavour and plant compounds, not a meaningful amount of calories or protein. The iron figure is the one that stands out even in a teaspoon.

Glycemic index

Turmeric has no glycemic index: it is eaten in amounts of a few grams, which carry almost no digestible carbohydrate. It does not raise blood sugar in normal kitchen use.

What is curcumin, and how much is in turmeric?

Curcumin is the yellow pigment in turmeric and the compound behind most of the research. Ground turmeric contains only a few percent of it: a study that measured turmeric powders sold in shops found about 3.1% curcumin by weight on average. A teaspoon of turmeric therefore gives roughly 90 mg of curcumin, while many supplements contain 500-1000 mg per capsule.

Curcumin on its own is poorly absorbed. Black pepper helps: in a human study, 20 mg of piperine (the active compound in black pepper) taken with 2 g of curcumin raised the amount of curcumin reaching the blood about twenty times. Fat also helps, because curcumin dissolves in fat, not in water. This is why traditional recipes cook turmeric in oil or ghee with pepper.

Health benefits: what the evidence says

• Knee osteoarthritis. Turmeric and curcumin taken by mouth show positive early results for knee pain, stiffness and function, but the studies are small and better ones are needed (NCCIH).
• Fatty liver (NAFLD). Early research suggests possible benefits; it is not yet clear which measures improve (NCCIH).
• Mouth sores during cancer treatment. Curcumin as a mouthwash or by mouth may ease oral mucositis, according to initial research (NCCIH).
• Inflammation in general. Curcumin acts on inflammatory pathways in laboratory studies. That does not prove the same effect in people eating curry, and claims that turmeric “fights cancer” or “detoxes” are not supported.
• No approved health claim in the EU. Curcumin is approved as a food colour (E 100), not as an ingredient with a proven health effect.

Ayurveda: how turmeric is seen in the traditional system

In Ayurveda turmeric is called haridra. Classical sources describe it as bitter and pungent in taste (tikta et katu rasa), light and dry in quality, heating in potency (ushna virya), and say it calms all three doshas, Kapha most clearly (Charak Samhita Online). In Usha and Vasant Lad’s food guidelines turmeric is listed as favourable for Vata, Pitta and Kapha alike, which is rare for a spice. This is the traditional view and not evidence from clinical trials; we include it because it explains how turmeric has been used for centuries: cooked in fat, with pepper, daily and in small amounts.

How to use turmeric

• Cook it in fat. Warm half to one teaspoon in olive oil or ghee for 30 seconds before adding vegetables, lentils or rice.
• Add black pepper. A pinch is enough to make the pairing work.
• Golden milk. Warm a cup of milk or plant milk with half a teaspoon of turmeric, a pinch of pepper, cinnamon and a slice of ginger.
• Everyday ideas: lentil soup and dal, scrambled eggs or tofu, roasted chou-fleur, rice, salad dressings with lemon.
• Fresh root. Peel and grate it like gingembre, into soups, rice, smoothies or tea. It stains, so use a board you do not mind turning yellow.
• Storage. Keep the powder in a closed jar away from light and heat, and buy small packs: the aroma fades with time. Fresh roots keep in the fridge and can be frozen whole.

Who should be careful

• Supplements and the liver. Cases of liver injury have been reported with turmeric and curcumin supplements, especially highly absorbable formulas. Stop and see a doctor if you notice tiredness, nausea, dark urine or yellow skin or eyes (NCCIH).
• Pregnancy. Turmeric in food is fine; turmeric supplements in pregnancy may be unsafe (NCCIH).
• Medicines. If you take blood thinners, diabetes medication or any regular medicine, talk to your doctor before taking curcumin capsules; some herbs and medicines interact.
• Kidney stones. Turmeric is high in oxalate. In a study with healthy adults, turmeric supplements raised oxalate in the urine more than cinnamon did. If you have had calcium oxalate stones, keep to kitchen amounts.
• Stomach. Large amounts can cause nausea, reflux or diarrhoea.
• How much is too much? EFSA set an acceptable daily intake for curcumin as a food additive of 3 mg per kg of body weight, about 210 mg a day for a 70 kg adult. One to two teaspoons of turmeric a day in food stay within that.

Related entries

• Gingembre – the closest relative of turmeric and a classic pairing
• Ail – the other everyday spice with a long research history
• Chou-fleur – roasted with turmeric and olive oil
• Graisses de haute qualité – why the fat in the pan matters
• Mediterranean diet
• Which foods reduce inflammation naturally?
• Ayurvedic diet for beginners: where to start
• Ginger tea: benefits and how to make it

FAQ

How much turmeric per day is safe?

Half a teaspoon to two teaspoons a day (about 1.5-6 g) in food is a normal kitchen amount and stays within EFSA’s limit for curcumin. Supplements are a different matter: check the curcumin dose on the label and talk to your doctor first.

Does turmeric work without black pepper?

Turmeric gives colour and flavour either way, but curcumin on its own is poorly absorbed. Black pepper and a little fat increase how much reaches the blood.

Is turmeric the same as curcumin?

No. Turmeric is the whole spice; curcumin is one compound in it, about 3% by weight. Most studies on joint pain used concentrated curcumin, not kitchen amounts of turmeric.

Sources

1. USDA FoodData Central, SR Legacy: Spices, turmeric, ground (FDC 172231). fdc.nal.usda.gov
2. National Center for Complementary and Integrative Health (NIH): Turmeric, updated April 2025. nccih.nih.gov
3. Tayyem RF et al. Curcumin content of turmeric and curry powders. Nutrition and Cancer 2006;55(2):126-131. PubMed
4. Shoba G et al. Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Medica 1998;64(4):353-356. PubMed
5. Tang M, Larson-Meyer DE, Liebman M. Effect of cinnamon and turmeric on urinary oxalate excretion, plasma lipids, and plasma glucose in healthy subjects. Am J Clin Nutr 2008;87(5):1262-1267. PubMed
6. EFSA ANS Panel (2010). Scientific Opinion on the re-evaluation of curcumin (E 100) as a food additive. EFSA Journal 8(9):1679. efsa.europa.eu
7. Charak Samhita Online (Charak Samhita Research, Training and Skill Development Centre): Haridra. carakasamhitaonline.com
8. Lad U, Lad V. Food Guidelines for Basic Constitutional Types, from Ayurvedic Cooking for Self-Healing, 2nd ed. The Ayurvedic Institute. ayurveda.com

This page is for information only and is not medical or dietary advice. If you have a health condition or take medicines, talk to your doctor before using supplements.