Herbs & Spices
Curry Powder
97Health
Score
A+Score
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 97
Nutrient density35
Protein quality10
Fiber content10
Healthy fats9
Bioactive compounds14
Glycemic impact10
Top nutrients
Manganese413Vitamin E146Iron106.1Copper84.4Vitamin K83.2
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 evidenceCurcumin 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 evidenceFenugreek 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 evidenceHigh 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: anytime
- ·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
