scored 97/100
Also known as curcuma longa, haldi, indian saffron, turmeric powder
Ground turmeric is a vivid yellow rhizome powder rich in curcuminoids, delivering potent anti-inflammatory and antioxidant activity alongside exceptional iron and manganese.
0.9 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 97.
Turmeric (Curcuma longa) is a rhizome native to South and Southeast Asia, ground into a deep-gold powder that has anchored Ayurvedic and culinary traditions for over 4,000 years. Its signature bioactives are the curcuminoids—curcumin, demethoxycurcumin, and bisdemethoxycurcumin—which comprise roughly 2-5% of the dried rhizome and drive nearly all of its researched health effects. Ground turmeric is nutrient-dense and concentrated at about 312 kcal per 100g, with 9.7g protein, 67g carbohydrate (22.7g of it fiber), and 3.25g fat. Mineral content is striking: roughly 55mg iron per 100g (one of the richest plant sources), 19.8mg manganese, 193mg magnesium, 268mg calcium, and 2080mg potassium, plus 0.6mg copper and 4.5mg zinc. It also supplies vitamin C, niacin, vitamin B6, and a trace of vitamin K. Beyond curcuminoids, turmeric contains turmerone-rich volatile oils (ar-turmerone) studied for neurogenesis, and the phenolic pigment system gives it its color and free-radical-scavenging capacity. The longevity thesis rests on curcumin's pleiotropic modulation of NF-κB, Nrf2, and inflammatory cytokines, dampening the chronic low-grade inflammation underlying aging. Bioavailability is the central caveat—curcumin is poorly absorbed alone—so turmeric is best consumed with black pepper (piperine boosts absorption up to 20-fold) and a fat source. Typical culinary doses are 1-3g daily; concentrated extracts deliver far more.
Curcuminoids inhibit NF-κB and COX-2 signaling and downregulate pro-inflammatory cytokines (TNF-α, IL-6), lowering CRP and easing osteoarthritis symptoms
Curcumin activates the Nrf2 pathway, upregulating endogenous antioxidant enzymes (glutathione, SOD, catalase) and directly scavenging reactive oxygen species
Curcuminoids improve endothelial nitric oxide function and reduce oxidative modification of LDL, supporting vascular flexibility
Ar-turmerone and curcumin cross the blood-brain barrier, modulating neuroinflammation and supporting BDNF expression
Curcumin is fat-soluble and poorly absorbed, so taking turmeric alongside a fat- and pepper-containing meal maximizes uptake.
Breaks a fast
High doses may cause GI upset when fasting; best consumed with food. Those on blood thinners or with gallstones should consult a clinician at therapeutic doses.
Per 100 g of the default form. Bars show how much higher or lower turmeric (ground) is than the average across 76 peer foods in this category. Green means a favorable direction; amber means the opposite.
Turmeric (Ground) is classified as a herbs & spices. Ground turmeric is a vivid yellow rhizome powder rich in curcuminoids, delivering potent anti-inflammatory and antioxidant activity alongside exceptional iron and manganese.
Turmeric (Ground) scores 97/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Manganese, Iron, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 2 g serving provides about 0.2 g of protein (~0% of the 50 g daily value).
Not really. A 2 g serving provides about 0.5 g of fiber (~2% of the 28 g daily value).
In a 2 g serving, turmeric (ground) is highest in Manganese (~17% DV).
Yes — it fits comfortably in most keto plans. A 2 g serving has about 0.9 g of net carbs (1.3 g total minus 0.5 g fiber).
Best in the with meals. Curcumin is fat-soluble and poorly absorbed, so taking turmeric alongside a fat- and pepper-containing meal maximizes uptake.
A typical serving is around 2 g (~6 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 turmeric (ground) alongside several other herbs & spices sources.
Turmeric (Ground) pairs nicely with: Pair with black pepper because piperine inhibits curcumin's hepatic glucuronidation, increasing bioavailability up to 2000%; Combine with a fat source like olive oil or coconut milk because curcumin is lipophilic and absorbs poorly without dietary fat; Add to lentils and rice because turmeric's iron complements plant-protein meals and its bioactives stabilize during slow simmering.
Encyclopedia entries that supply the same signature nutrients turmeric (ground) contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients turmeric (ground)contributes 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.