Herbs & Spices

Turmeric (Ground)

Health
ScoreA+

Ground turmeric is a vivid yellow rhizome powder rich in curcuminoids, delivering potent anti-inflammatory and antioxidant activity alongside exceptional iron and manganese.

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Why Turmeric (Ground) scores 97

Nutrient density30

Protein quality9

Fiber content10

Healthy fats2

Bioactive compounds14

Glycemic impact10

Top nutrients

% Daily Value per a pinch (2 g)

Manganese 17%Iron 6.1%Copper 1.3%Magnesium 0.9%Potassium 0.9%

Nutrition

per_100g

312

Calories

9.7g

Protein

67.1g

Carbs

3.3g

Fat

22.7g

Fiber

Health benefits

Reduces systemic inflammation and joint pain

strong evidence

Curcuminoids inhibit NF-κB and COX-2 signaling and downregulate pro-inflammatory cytokines (TNF-α, IL-6), lowering CRP and easing osteoarthritis symptoms

Provides broad antioxidant and cellular defense

strong evidence

Curcumin activates the Nrf2 pathway, upregulating endogenous antioxidant enzymes (glutathione, SOD, catalase) and directly scavenging reactive oxygen species

Supports cardiovascular and endothelial health

moderate evidence

Curcuminoids improve endothelial nitric oxide function and reduce oxidative modification of LDL, supporting vascular flexibility

May support brain health and mood

emerging evidence

Ar-turmerone and curcumin cross the blood-brain barrier, modulating neuroinflammation and supporting BDNF expression

Pairs well 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

Practical tips

·Best timing: with meals
·Always pair with a pinch of black pepper and some fat to dramatically improve curcumin absorption
·Bloom turmeric briefly in warm oil at the start of cooking to release fat-soluble curcuminoids and mellow its raw bitterness
·Store in an airtight container away from light; ground turmeric loses curcuminoid potency within 6-12 months
·Use 1-3g (about ½-1 tsp) daily for culinary benefit; the bright pigment stains surfaces and fabric permanently