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Curry Powder
Herbs & Spices

Curry Powder

96
Health
ScoreA+

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.

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Why Curry Powder scores 96

Nutrient density30
Protein quality10
Fiber content10
Healthy fats4
Bioactive compounds14
Glycemic impact10
Top nutrients

% Daily Value per a pinch (2 g)

Manganese 8.3%Vitamin E 2.9%Iron 2.1%Copper 1.7%Vitamin K 1.7%

Nutrition

per_100g

325
Calories
12.7g
Protein
55.8g
Carbs
13.8g
Fat
53.2g
Fiber

Health benefits

Reduces systemic inflammation and oxidative stress

moderate evidence

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

Supports healthy blood glucose response

moderate evidence

Fenugreek and cinnamon components contribute soluble fiber and polyphenols (galactomannan, cinnamaldehyde) that slow carbohydrate absorption and improve insulin sensitivity

Supports oxygen transport and metabolic enzyme function

limited evidence

High iron and manganese content provide cofactors for hemoglobin synthesis and antioxidant superoxide dismutase activity

Pairs well 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

Practical tips

  • ·Best timing: Curry powder's bioactives have no circadian dependency and benefit from consistent daily culinary use.
  • ·Bloom curry powder in warm oil for 30-60 seconds to release its fat-soluble aromatics before adding liquids
  • ·Add a pinch of black pepper to any turmeric-based dish to maximize curcumin bioavailability
  • ·Store in an airtight jar away from light and heat; ground blends lose aroma within 6-12 months

Related foods

Celery Seed
97
Cilantro (Dried)
97
Cinnamon (Ground)
97
Turmeric (Ground)
97
Cayenne Pepper
96
Crushed Red Pepper Flakes
96

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