Does Turmeric Have a Lot of Sugar? Separating Fact from Fiction

November 30, 2025 •

3 min read

According to the USDA, one tablespoon of ground turmeric contains only about 0.3 grams of sugar, an amount so small it is often negligible in recipes. This fact directly addresses the question, does turmeric have a lot of sugar, by highlighting its minimal impact on dietary sugar intake.

Quick Summary

Turmeric has a low sugar content per typical serving, though it is primarily carbohydrate-based by weight. The spice's small portion size means it contributes negligibly to daily sugar intake.

Key Points

Low Sugar Content: Turmeric contains only a negligible amount of sugar, with a single tablespoon having less than half a gram.
Carbohydrate Source: While low in sugar, turmeric is primarily a carbohydrate-rich spice by weight, with a good portion of it being dietary fiber.
Blood Sugar Management: Instead of raising blood sugar, curcumin, the active compound in turmeric, may help improve insulin sensitivity and lower blood glucose levels.
Culinary vs. Medicinal Use: The amount of turmeric used in cooking is too small to significantly impact blood sugar, and therapeutic benefits for diabetes are typically studied using high-dose curcumin supplements.
Beware of Added Sugars: The biggest risk for sugar intake from turmeric-based recipes, like golden milk or smoothies, comes from sweeteners like honey, not the spice itself.
Enhanced Absorption: To get the most health benefits from turmeric, it's best to consume it with black pepper and healthy fats, as this significantly increases curcumin's bioavailability.

Understanding the Nutritional Profile of Turmeric

Many people are curious about the sugar content of turmeric, especially those managing their blood sugar or following low-carb diets. While it's true that turmeric, like other spices derived from plants, contains carbohydrates, its sugar content is surprisingly low, especially given the small quantities typically used in cooking. The key is to distinguish between total carbohydrates, which are relatively high in turmeric, and the simple sugars within those carbs, which are minimal.

A 100-gram serving of ground turmeric contains a high proportion of carbohydrates. However, it's critical to note that nearly a third of those carbohydrates are dietary fiber, and the total sugar content is a small fraction of the overall carb count. Given that a typical serving in a dish is just one or two teaspoons, the nutritional impact on your daily intake is very small.

The Real Sugar and Carbohydrate Content of Turmeric

To put the sugar content into perspective, let's look at the numbers. According to the United States Department of Agriculture (USDA) nutrient database, one tablespoon (about 6.3 grams) of ground turmeric powder contains:

Carbohydrates: 4.42 grams
Dietary Fiber: 1.43 grams
Total Sugar: 0.22 grams

This data confirms that the amount of sugar is indeed minimal in a standard portion. This is important for those who might worry that using this potent spice will affect their glycemic control. The negligible sugar content means it can be a part of virtually any diet plan without concern for added sugar intake.

Comparing Turmeric's Sugar to Other Common Ingredients

To further illustrate how low turmeric's sugar content is, consider this comparison table with other common kitchen ingredients based on approximate 1-tablespoon servings.


Ingredient (1 tbsp)	Total Sugars (g)	Key Takeaway
Ground Turmeric	~0.22	Very low
Ground Ginger	~0.2	Similar to turmeric
Ground Cinnamon	~0.1	Extremely low
Ground Paprika	~0.6	Slightly higher than turmeric
Granulated Sugar	~12.6	High, obvious source

This table clearly shows that the sugar found in turmeric is not a significant dietary concern when used as a spice. Any sugar-related worries from consuming turmeric are more likely linked to what you mix it with, not the spice itself.

How Turmeric's Active Compound, Curcumin, Affects Blood Sugar

Instead of increasing blood sugar, the active compound in turmeric, curcumin, has been extensively studied for its potential benefits in managing blood sugar levels, particularly for individuals with diabetes or prediabetes. This is due to its potent anti-inflammatory and antioxidant properties, which can improve insulin sensitivity and support glucose metabolism. Research suggests that curcumin may help reduce fasting blood glucose and A1C levels, though much of this research is in animal studies or requires higher doses than those found in standard cooking.

The Importance of Context: Whole Spice vs. Supplements

While consuming turmeric as a spice is a healthy choice, the concentration of curcumin is low, and its bioavailability is poor. For therapeutic effects on blood sugar, many studies use isolated curcumin supplements. When considering supplements, it is crucial to consult a healthcare provider, especially if you have pre-existing conditions or are taking other medications, as high doses can interact with blood thinners and other drugs. For everyday cooking, however, the spice's negligible sugar content and mild anti-inflammatory benefits are safe and beneficial for most people.

Conclusion: Turmeric is a Low-Sugar, Beneficial Spice

Contrary to any potential concerns, does turmeric have a lot of sugar? No, it does not. The small quantities used in cooking contain a minuscule amount of sugar, far less than many other common food items and seasonings. For those monitoring their sugar intake, this spice is an excellent low-carb and low-sugar option to add flavor, color, and potent anti-inflammatory benefits to meals. The real focus for managing blood sugar should be on the overall diet, not on the trace sugars found in this powerful ingredient. If you want to dive deeper into the science behind curcumin's health properties, including its effects on blood sugar, you can find a comprehensive review from the National Institutes of Health.

Cooking with Turmeric: Avoiding Added Sugars

If you're using turmeric in recipes, be mindful of other ingredients. Turmeric lattes, for instance, can quickly become high in sugar if you add honey, maple syrup, or sweetened milk. Instead, opt for unsweetened plant-based milk or low-fat dairy and use a sprinkle of cinnamon for natural sweetness. Remember that combining turmeric with a pinch of black pepper enhances the absorption of its active compound, curcumin, maximizing its health benefits. Enjoy the golden spice for its flavor and properties, not as a sugar source.

Frequently Asked Questions

Yes, turmeric is generally considered safe for diabetics and is often studied for its potential to help manage blood sugar levels due to its active compound, curcumin. It is not a replacement for medication, but a safe spice to include in a healthy diet.

A typical serving of ground turmeric, such as one tablespoon, contains approximately 0.22 grams of sugar. This is a very small amount that will not significantly impact your daily sugar intake.

No, turmeric does not typically raise blood sugar levels. In fact, research suggests that its active compound, curcumin, may have anti-hyperglycemic properties that could help lower blood glucose.

Total carbohydrates refer to all the carbohydrate content, including fiber and starches, while sugar is a specific type of simple carbohydrate. Turmeric has a higher total carbohydrate content by weight, but a very low percentage of that is sugar.

Yes, you can easily add turmeric to a smoothie for its health benefits. To avoid adding sugar, use unsweetened ingredients like a no-sugar-added yogurt or milk and sweeten naturally with a small amount of whole fruit if needed.

Turmeric milk itself is not high in sugar, but the sweetness of the beverage depends on the added ingredients. Many recipes include honey, maple syrup, or sweetened milk, which significantly increase the sugar content. Use unsweetened milk and a natural, non-caloric sweetener if you are watching your sugar intake.

The concentration of curcumin is much higher in supplements than in the small amount of spice used in cooking. For significant blood sugar effects, studies use controlled, higher-dose supplements, but the spice itself offers mild benefits in a much lower and less absorbable form.