Spices, herbs and condiments · IFCT 2017
Turmeric powder: nutrition per 100 g
Per 100 g, turmeric powder gives 281 kcal, 21.4 g fibre, 46.08 mg iron and 2374 mg potassium, according to the Indian Food Composition Tables 2017. Both the iron and the potassium rank 1st of all foods in the tables, and its vitamin E, 2.63 mg, leads the spices and herbs. A dal uses a quarter of a teaspoon, though, so haldi adds colour and flavour, not a day's iron.
About turmeric powder
Turmeric is the dried, ground rhizome of a ginger relative, and India grows most of the world's crop. It is haldi in Hindi, Punjabi and Urdu, holud in Bengali, halad in Marathi, manjal in Tamil and Malayalam, pasupu in Telugu and halodhi in Assamese; IFCT 2017 records names in 17 languages. Erode in Tamil Nadu, Sangli in Maharashtra and Nizamabad in Telangana are the big markets, and Odisha's Kandhamal, Meghalaya's Lakadong and Kerala's Alleppey turmerics are celebrated regional types.
A pinch of haldi goes into almost every dal, sabzi, sambar and curry, and fish is rubbed with turmeric and salt before frying in Bengal, Kerala and Goa. Haldi doodh is the classic bedtime drink, raw turmeric is pickled in winter in the North, and Rajasthan cooks fresh turmeric in ghee as kachi haldi ki sabzi. Turmeric is also part of worship and of the haldi ceremony before a wedding.
What turmeric powder brings to a meal
- 01
Most iron of any food listed
Turmeric powder carries 46.08 mg of iron per 100 g, ranking 1st of 242 foods in IFCT 2017. A quarter teaspoon in dal adds only a little, part of the iron in ground spices can come from soil and milling, and plant iron is poorly absorbed.
- 02
Most potassium
It lists 2374 mg of potassium per 100 g, 1st of 243 foods, though at real serving sizes this is a small addition.
- 03
Vitamin E leader among spices
At 2.63 mg of vitamin E per 100 g, turmeric ranks 1st of 21 spices and herbs and 16th of 242 foods.
- 04
Fibre and plant omega-3
Turmeric has 21.4 g of fibre per 100 g, 13th of 256 foods, and 377 mg of alpha-linolenic acid, 4th in its group.
Turmeric powder nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 281 kcal | 13% | 17% |
| Protein | 7.7 g | 14% | 17% |
| Carbohydrate (available) | 49.2 g | ||
| Dietary fibre | 21.4 g | ||
| Free sugars | 1.2 g | ||
| Total fat | 5 g | ||
| Water | 10.6 g | ||
| Fats | |||
| Saturated fat | 1.63 g | ||
| Monounsaturated fat | 0.45 g | ||
| Polyunsaturated fat | 1.94 g | ||
| Omega-3 (alpha-linolenic acid) | 377 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 122 mg | 12% | 12% |
| Iron | 46.08 mg | 243% | 159% |
| Zinc | 2.64 mg | 16% | 20% |
| Magnesium | 260 mg | 59% | 70% |
| Phosphorus | 276 mg | ||
| Potassium | 2,374 mg | ||
| Sodium | 24 mg | ||
| Copper | 0.44 mg | ||
| Selenium | 6.4 µg | ||
| Vitamins | |||
| Beta-carotene | 55 µg | ||
| Thiamine (B1) | 0.06 mg | 3% | 4% |
| Riboflavin (B2) | 0.01 mg | 0% | 0% |
| Niacin (B3) | 1.55 mg | 9% | 11% |
| Vitamin B6 | 0.13 mg | 5% | 7% |
| Folate (B9) | 14 µg | 5% | 6% |
| Vitamin E (alpha-tocopherol) | 2.63 mg | ||
| Vitamin K1 | 12.8 µg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Turmeric powder: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/spices-and-herbs/turmeric/
Where turmeric powder sits among Indian foods
Ranked per 100 g against the other 20 spices, herbs and condiments and every food in the tables.
| Nutrient | Per 100 g | In spices, herbs and condiments | Among all foods |
|---|---|---|---|
| Dietary fibre | 21.4 g | 9th of 21 | 13th of 182 |
| Iron | 46.08 mg | 1st of 21 | 1st of 242 |
| Magnesium | 260 mg | 7th of 21 | 18th of 242 |
| Potassium | 2,374 mg | 1st of 21 | 1st of 243 |
| Omega-3 (alpha-linolenic acid) | 377 mg | 4th of 21 | 22nd of 202 |
| Vitamin E (alpha-tocopherol) | 2.63 mg | 1st of 21 | 16th of 242 |
How turmeric powder is eaten
- Dal tadka and sabzi: a pinch of haldi added with the onions or straight into the boiling dal.
- Fish fry: pieces rubbed with turmeric, chilli and salt before frying in mustard or coconut oil.
- Haldi doodh: warm milk with turmeric, a pinch of black pepper and a little jaggery.
- Kachi haldi ka achaar: fresh turmeric and ginger slices pickled with lemon, salt and green chilli in winter.
- Cook turmeric in a little fat for a moment; raw powder tastes bitter and chalky.
Recipes in the NNWA database that use it
Aloo Gobi (Potato & Cauliflower Dry Curry)
North Indian · Side dish
Aloo Matar
North Indian · Main course
Aloo Posto (Bengali Potato & Poppy Seed Curry)
East Indian · Side dish
Assamese Masor Tenga (Tangy Fish Curry)
Northeast Indian · Main course
Avial (Kerala Mixed Vegetable Curry in Coconut-Yoghurt Sauce)
South Indian · Main course
Baingan Bharta
North Indian · Main course
Before you plan around it
Turmeric's per-100 g figures are real but describe a spice eaten a pinch at a time, so they say little about any meal, and turmeric is not a reliable answer to anaemia. Loose turmeric has been found adulterated with metanil yellow and, in some cases, lead chromate to brighten its colour, so buy sealed, trusted brands. High-dose curcumin supplements are not the same as cooking with haldi and can interact with blood thinners and affect the liver, so check with a doctor before taking them.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about turmeric powder
Is turmeric high in iron?
Per 100 g, yes: IFCT 2017 lists 46.08 mg, the most of any food in the tables. But a dish uses a fraction of a teaspoon, and plant iron is poorly absorbed, so turmeric does not replace iron-rich foods or iron tablets prescribed by a doctor.
Does turmeric milk help with colds?
Haldi doodh is a comforting traditional drink, and warm fluids help someone with a cold feel better. It will not clear an infection, and a fever or cough that lasts should be checked by a doctor.
Is curcumin in IFCT 2017?
No. IFCT 2017 lists nutrients such as iron, potassium and fibre for turmeric powder but does not measure curcumin, the yellow compound most research focuses on.
How much turmeric is safe to eat daily?
The pinch to half a teaspoon used in everyday Indian cooking is safe for nearly everyone. Problems arise with high-dose supplements, which people on medicines or with gallstones should only take on a doctor's advice.
Related foods and tables
Mango ginger (amba haldi)
Nutrition per 100 g, from IFCT 2017.
Ginger
Nutrition per 100 g, from IFCT 2017.
Black pepper
Nutrition per 100 g, from IFCT 2017.
Cumin seeds
Nutrition per 100 g, from IFCT 2017.
Coriander seeds
Nutrition per 100 g, from IFCT 2017.
Dietary fibre content of Indian foods
Every food in the tables, ranked by dietary fibre per 100 g.
Iron content of Indian foods
Every food in the tables, ranked by iron per 100 g.
Magnesium content of Indian foods
Every food in the tables, ranked by magnesium per 100 g.
All spices, herbs and condiments
21 foods in this group, compared.
Learn to use this data
Certification in Nutrition
Reading food composition tables and turning them into meal plans is taught in this NNWA course.