Turmeric Benefits & Nutrition
Turmeric benefits: nutrition per 100 g (312 kcal, 22.7 g fibre), how much to eat a day, who should be careful and its season in India. Also called Haldi.
Written by HealthSensibly Editorial TeamReviewed by the HealthSensibly editorial teamUpdated
Haldi · Spices & herbs
- 312 kcalenergy
- 9.7 gprotein
- 22.7 gfibre
- Dried: year-round; fresh raw turmeric: Dec–Marbest season in India
Per 100 g (ground spice) 🟢 In season now
Health benefits of turmeric
- Contains curcumin, studied for anti-inflammatory and antioxidant effects.
- Black pepper and a little fat greatly improve curcumin absorption.
- Used in everyday Indian cooking in small, safe amounts.
How to eat it
Use ½–1 tsp in cooking, haldi doodh or a tea with black pepper. Fresh (raw) turmeric is great in winter pickles.
How much a day: About 1 tsp (2–3 g) in food.
Who should be careful
- Food amounts are generally safe. Talk to your doctor before high-dose curcumin supplements, especially if you take blood thinners, have gallstones or liver disease.
- Rare cases of liver injury have been linked to turmeric supplements.
Best season in India
Dried: year-round; fresh raw turmeric: Dec–Mar. See the month-by-month seasonal chart →
Frequently asked questions
What are the health benefits of turmeric?
Contains curcumin, studied for anti-inflammatory and antioxidant effects. Black pepper and a little fat greatly improve curcumin absorption. Used in everyday Indian cooking in small, safe amounts.
How much turmeric can I have a day?
About 1 tsp (2–3 g) in food. Use ½–1 tsp in cooking, haldi doodh or a tea with black pepper. Fresh (raw) turmeric is great in winter pickles.
Who should be careful with turmeric?
Food amounts are generally safe. Talk to your doctor before high-dose curcumin supplements, especially if you take blood thinners, have gallstones or liver disease. Rare cases of liver injury have been linked to turmeric supplements.
When is turmeric in season in India?
Dried: year-round; fresh raw turmeric: Dec–Mar.
More spices & herbs
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