How many calories are in turmeric powder?: A Nutritional Deep Dive

November 10, 2025 •

4 min read

According to the USDA, one tablespoon of ground turmeric powder contains just under 30 calories, highlighting its minimal caloric impact in typical culinary use. This article provides a comprehensive look at exactly how many calories are in turmeric powder, exploring its full nutritional profile and health benefits far beyond just energy content.

Quick Summary

An examination of turmeric powder's caloric content and rich nutritional makeup, detailing its low-calorie nature per serving while highlighting the potent, beneficial compounds that contribute to overall health and wellness.

Key Points

Low Calorie Per Serving: A typical tablespoon of ground turmeric contains approximately 29 calories, making its caloric contribution to meals minimal.
High Nutritional Density: Despite its low calorie count per serving, turmeric is a rich source of micronutrients, including manganese, iron, and potassium.
Source of Antioxidants: Turmeric is abundant in antioxidants, particularly the potent compound curcumin, which helps protect the body from free radicals.
Powerful Anti-inflammatory Effects: The curcumin in turmeric is known for its strong anti-inflammatory properties, potentially aiding in pain relief and joint health.
Enhanced Absorption with Black Pepper: To maximize the health benefits, curcumin's absorption is significantly improved when consumed with piperine, the active compound in black pepper.
Supports Weight Management: Turmeric may contribute to weight loss through its potential to boost metabolism, regulate blood sugar, and reduce inflammation.

Understanding the Caloric Content of Turmeric Powder

When adding a dash of spice to your meals, you might wonder about the nutritional impact, specifically, how many calories are in that turmeric powder. The good news for anyone monitoring their calorie intake is that the amount of turmeric typically used in cooking is very low in calories, and its nutritional benefits far outweigh its energy contribution. The total calorie count varies depending on the serving size, but even at a larger volume, its overall impact on a daily diet is negligible.

For a standard tablespoon, which is roughly 9.4 grams, you can expect approximately 29 calories. This is broken down across its macronutrients, primarily carbohydrates and a small amount of fat and protein. Given that most recipes call for only a teaspoon or two, the calorie count per dish remains quite low. Per teaspoon (about 3 grams), the caloric intake is even more minimal, around 7 to 10 calories.

Nutritional Breakdown of Turmeric Powder

While the calories are low, the nutritional density is high. Turmeric powder contains a solid mix of macronutrients for its volume, along with a host of vitamins and minerals. Here is a breakdown of what you can find in a 100-gram serving, though it's important to remember that this is a large quantity far exceeding typical use:

Carbohydrates: 67.1 grams (including 22.7g of fiber)
Protein: 9.68 grams
Total Fat: 3.25 grams

A Treasure Trove of Micronutrients

Beyond the macronutrients, turmeric is a surprisingly rich source of essential vitamins and minerals. These micronutrients contribute to its reputation as a powerhouse spice for health and wellness. Key micronutrients found in turmeric include:

High in Manganese: Essential for bone health and metabolism.
Excellent source of Iron: Crucial for oxygen transport in the blood.
Potassium: Important for blood pressure regulation and overall fluid balance.
Magnesium: Involved in hundreds of biochemical reactions in the body.
Vitamin C: A powerful antioxidant that supports the immune system.
Vitamin B6: Important for brain development and function.

Turmeric's Health Benefits and Curcumin's Role

The most significant health-promoting compound in turmeric is curcumin, the substance responsible for its vibrant yellow-orange color. Curcumin has potent anti-inflammatory and antioxidant properties that are linked to numerous health benefits. It can help inhibit certain enzymes and molecules that trigger inflammatory responses, making it beneficial for conditions like arthritis. Its antioxidant effects help protect the body from damage caused by free radicals.

Enhancing Curcumin Absorption

A key consideration for maximizing turmeric's health benefits is curcumin's low bioavailability. This means the body has difficulty absorbing and utilizing it effectively on its own. Fortunately, there's a simple culinary trick to boost absorption significantly: combining turmeric with black pepper. The piperine in black pepper has been shown to enhance curcumin absorption by up to 2,000%. Many supplements and traditional recipes already incorporate this combination to unlock the full potential of curcumin.

Comparing Turmeric to Other Spices

To put turmeric's caloric content into perspective, it can be useful to compare it to other common spices. While calorie counts for spices are generally low, some have slightly higher energy density than others. The following table compares the caloric value of turmeric with cumin and standard curry powder, based on per 100-gram measurements, to illustrate the differences.


Spice	Calories per 100g (kcal)	Primary Calorie Source	Notable Health Benefits
Turmeric	312	Carbohydrates	Anti-inflammatory, Antioxidant, Rich in Manganese and Iron
Cumin	375	Carbohydrates and Fat	Improves digestion, Rich in Iron
Curry Powder	325	Carbohydrates	Varies by blend, often includes turmeric benefits

Incorporating Turmeric into Your Diet

Given its low-calorie profile and impressive nutritional benefits, incorporating turmeric into your diet is an easy and delicious way to boost your health. The versatility of turmeric powder allows it to be used in various culinary applications:

Golden Milk: A soothing beverage made with milk, turmeric, and black pepper. Perfect for nighttime relaxation.
Curries and Stews: Turmeric is a foundational spice in many curries, adding depth of flavor and color.
Smoothies: A pinch of turmeric can add an earthy flavor and a nutritional boost to your morning smoothie.
Roasted Vegetables: Toss with vegetables like cauliflower or potatoes before roasting for a savory and healthful side dish.
Teas: Mix with warm water, lemon, and honey for a simple, anti-inflammatory tea.

Conclusion

In short, the answer to "how many calories are in turmeric powder?" is not many, especially in the amounts typically consumed. With a mere 29 calories per tablespoon, turmeric is a low-energy-density food that provides significant health benefits. Its main value lies in its rich micronutrient profile, particularly the potent anti-inflammatory compound curcumin. By incorporating turmeric into your daily nutrition diet, you can enhance your health with minimal caloric cost. Remember to pair it with black pepper to maximize the absorption of curcumin and unlock its full potential.

For Further Reading

For additional information on the potential health benefits of curcumin, particularly related to weight management, consider exploring this resource: Healthline: Does Turmeric Help You Lose Weight?.

Frequently Asked Questions

Yes, even though it is used in small amounts, turmeric powder is a good source of vitamins and minerals. Per 100 grams, it provides high levels of manganese, iron, and potassium, along with other vitamins like C and E.

The primary health benefit is its anti-inflammatory and antioxidant effects, largely attributed to its active compound, curcumin. This can help with conditions related to inflammation and oxidative stress.

Adding black pepper is important because it contains piperine, a compound that drastically improves the absorption of curcumin, the key medicinal component in turmeric, by up to 2,000%.

Some studies suggest that curcumin may support weight management by boosting metabolism and reducing fat tissue growth, though more research is needed. It is not a magical cure but can be a supportive part of a healthy diet.

The caloric content is concentrated in the dried powder form. The water weight in fresh turmeric makes its calorie count per gram lower, though in practical terms, both are very low in calories per typical serving.

While it's unlikely to overconsume calories from turmeric powder due to its strong flavor, excessive intake, especially through concentrated supplements, could cause side effects like stomach upset. It's best to consume it in moderation as part of a balanced diet.

You can add turmeric powder to curries, rice dishes, and stews, or use it to make a soothing 'golden milk' with warm milk and a pinch of black pepper.