Know2eat

Turmeric

Curcuma longa

Also known as turmeric, haldi, curcuma, Indian saffron

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The dried, ground rhizome of Curcuma longa, and the yellow base of most curry powders. The USDA entry is per 100 g of the dried ground spice, whereas a culinary portion is a gram or two, which matters when comparing it with the doses used in research.

InflammationJoint HealthBlood Sugar & Metabolic HealthMental Wellbeing

Potential health benefits

Best supported: Moderate

Ordered by how well the human research supports them — strongest first. A rating describes the state of the evidence, not how impressive the food is. How we rate evidence.

Inflammatory markers

Inflammation
Moderate evidence

Meta-analyses report reductions in circulating C-reactive protein and interleukin-6 with curcumin supplementation. These are concentrated extract doses rather than the spice, heterogeneity between trials is high, and whether shifting these markers corresponds to anyone feeling different is untested.

Moderate evidence. Several human studies point the same way, with real caveats.

3 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Joint comfort

Joint Health
Moderate evidence

Trials in knee osteoarthritis report reductions in pain and stiffness scores against placebo, and several meta-analyses agree on the direction. Trials generally use concentrated curcumin extracts with an absorption enhancer at doses far above what cooking with turmeric provides, and most are small, short and commercially sponsored, with self-reported pain being highly placebo-sensitive.

Moderate evidence. Several human studies point the same way, with real caveats.

3 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Blood glucose response

Blood Sugar & Metabolic Health
Limited evidence

Some trials of curcumin extracts in people with type 2 diabetes or prediabetes report small reductions in fasting glucose and HbA1c. The trials are short, small, geographically concentrated and use supplement doses; nothing here has been shown for turmeric as a seasoning.

Limited evidence. Early human work, or mostly lab and animal research.

3 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Mood

Mental Wellbeing
Insufficient evidence

Curcumin has been studied for depressive symptoms in a handful of small trials with short follow-up, high risk of bias and results that do not line up with each other. There is not enough dependable human research to say anything useful, and none of it involves turmeric at culinary intakes.

Insufficient evidence. Not enough human research to say anything useful yet.

1 source

Deep research mode adds each paper’s own conclusion and stated limitations.

Ask about Turmeric

Ask about Turmeric

Answers are written only from the entries on this page — the same nutrients, compounds, claims and citations you can read above. Nothing is added from outside the database, and every answer lists what it was built from.

AI explanations are not switched on for this site, so there is nothing to ask here. Everything above is read straight from the database and does not need them.

Key nutrients

Nutrient content per 100 grams
NutrientAmount% DV
Macronutrients
Calories312 kcal16%
Protein9.68 g19%
Total fat3.25 g4%
Carbohydrate67.1 g24%
Fibre22.7 g81%
Total sugars3.21 g—
Water12.8 g—
Fats
Saturated fat1.84 g9%
Monounsaturated fat0.449 g—
Polyunsaturated fat0.756 g—
Cholesterol0 mg0%
ALA (omega-3)0.0030 g—
EPA (omega-3)0 g—
DHA (omega-3)0 g—
DPA (omega-3)0 g—
Linoleic acid (omega-6)0.672 g—
Vitamins
Vitamin A0 µg0%
Vitamin C0.7 mg1%
Vitamin D0 µg0%
Vitamin E4.43 mg30%
Vitamin K13.4 µg11%
Thiamin (B1)0.058 mg5%
Riboflavin (B2)0.15 mg12%
Niacin (B3)1.35 mg8%
Pantothenic acid (B5)0.542 mg11%
Vitamin B60.107 mg6%
Folate20 µg5%
Vitamin B120 µg0%
Choline49.2 mg9%
Minerals
Calcium168 mg13%
Iron55 mg306%
Magnesium208 mg50%
Phosphorus299 mg24%
Potassium2080 mg44%
Sodium27 mg1%
Zinc4.5 mg41%
Copper1.3 mg144%
Manganese19.8 mg861%
Selenium6.2 µg11%
Other measured compounds
Beta-carotene0 µg—
Alpha-carotene0 µg—
Lycopene0 µg—
Lutein + zeaxanthin0 µg—
Caffeine0 mg—
Ash7.08 g—

Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.

Source record: Spices, turmeric, ground (USDA FoodData Central, FDC ID 172231).

% DV uses the FDA Daily Values for adults and children aged 4 and over. A dash means no Daily Value has been established for that nutrient.

Bioactive compounds

Compounds present in meaningful amounts. Presence is banded rather than quantified, because whole-food levels vary enormously with variety, growing conditions, storage and preparation.

How preparation changes things

Only effects with real support are listed. If a preparation method is missing, it is because nothing dependable is documented — not because it makes no difference.

  • with fatIncreases curcumin absorption

    Curcumin is fat-soluble and very poorly absorbed from water. Cooking turmeric into an oily or fatty dish raises the amount that reaches the bloodstream, though still to levels far below those achieved by formulated supplements.

  • with foodIncreases curcumin absorption

    Piperine from black pepper markedly raises measured plasma curcumin by slowing its metabolism and clearance. The same enzyme inhibition can raise levels of medicines, so it is a real interaction rather than a free lunch.

Things to know

Allergies, interactions and intake concerns. Every food gets this section — a reference where everything is uniformly good is not a reference.

  • Interaction

    Bleeding risk with anticoagulant and antiplatelet drugs

    Curcumin has antiplatelet activity in laboratory and human work, and case reports describe raised INR in people taking warfarin alongside turmeric supplements. Supplement doses should be discussed with a clinician before surgery or alongside any anticoagulant.

  • Too much

    Rare liver injury from high-dose curcumin supplements

    Drug-induced liver injury has been reported with concentrated curcumin products, more often with high-bioavailability formulations that include piperine. Culinary turmeric is not implicated; the concern is capsules taken daily at many multiples of a food dose.

  • Avoid

    Gallstones and bile duct obstruction

    Turmeric stimulates gallbladder contraction. Medicinal doses are generally advised against in people with gallstones or a known bile duct obstruction.

  • Worth knowing

    Adulteration with lead chromate

    Lead chromate has been used to brighten the colour of turmeric in parts of the supply chain, and turmeric has been linked to elevated blood lead levels in exposed populations. Buying from suppliers who test for heavy metals is a real, not theoretical, precaution.