scored 96/100
Also known as madras curry powder, yellow curry powder, curry spice blend
Curry powder is a turmeric-led ground spice blend that is exceptionally iron- and manganese-dense, delivering curcumin, piperine, and capsaicin for a strong antioxidant and anti-inflammatory profile.
0.1 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 96.
Curry powder is a Western-codified ground blend of South Asian spices, typically led by turmeric and balanced with coriander, cumin, fenugreek, and dried chili, then rounded with ginger, black pepper, cinnamon, and cardamom. It is one of the few spice blends well documented in USDA SR Legacy, landing around 325 kcal per 100 g and ranking among the most mineral-dense seasonings available: roughly 19 mg iron, 9.5 mg manganese, and over 1,500 mg potassium per 100 g, with strong calcium (~478 mg) and magnesium (~254 mg) and a high fiber content (~53 g) from its seed-heavy base. Its headline bioactives come directly from its components: curcumin from turmeric (the most-studied anti-inflammatory polyphenol in the blend), piperine from black pepper (which dramatically increases curcumin bioavailability), and capsaicin from chili, alongside the antioxidant polyphenols of coriander and cumin. Because curry powder is consumed by the teaspoon, its practical micronutrient delivery is modest, but its phytochemical density per gram is among the highest of any pantry staple, making it a flavorful everyday way to raise a dish's antioxidant load.
Curcumin from turmeric inhibits NF-κB and COX-2 signaling and scavenges free radicals, while co-present piperine from black pepper increases curcumin bioavailability up to ~20-fold
Fenugreek and cinnamon components contribute soluble fiber and polyphenols (galactomannan, cinnamaldehyde) that slow carbohydrate absorption and improve insulin sensitivity
High iron and manganese content provide cofactors for hemoglobin synthesis and antioxidant superoxide dismutase activity
Curry powder's bioactives have no circadian dependency and benefit from consistent daily culinary use.
Fasting-compatible
Negligible calories at culinary doses; compatible with fasting.
Per 100 g of the default form. Bars show how much higher or lower curry powder is than the average across 76 peer foods in this category. Green means a favorable direction; amber means the opposite.
Curry Powder is classified as a herbs & spices. Curry powder is a turmeric-led ground spice blend that is exceptionally iron- and manganese-dense, delivering curcumin, piperine, and capsaicin for a strong antioxidant and anti-inflammatory profile.
Curry Powder scores 96/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Manganese, Vitamin E, Iron. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 2 g serving provides about 0.3 g of protein (~1% of the 50 g daily value).
Not really. A 2 g serving provides about 1.1 g of fiber (~4% of the 28 g daily value).
Yes — it fits comfortably in most keto plans. A 2 g serving has about 0.1 g of net carbs (1.1 g total minus 1.1 g fiber).
Best any time of day. Curry powder's bioactives have no circadian dependency and benefit from consistent daily culinary use.
A typical serving is around 2 g (~7 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating curry powder alongside several other herbs & spices sources.
Curry Powder pairs nicely with: Pair with black pepper and a fat source because piperine and dietary fat together multiply curcumin absorption; Combine with coconut milk or yogurt because the fat carries the blend's fat-soluble curcuminoids and capsaicin; Add to legumes and rice because the spice polyphenols complement plant iron and the dish balances the blend's heat.
Encyclopedia entries that supply the same signature nutrients curry powder contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients curry powdercontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.