Fresh Turmeric
Golden, vibrant roots: freshly grated turmeric has a fragrant flavour and the bioactive compound curcumin. Because it is used in small kitchen amounts as a spice, the glycemic index does not apply, and it is one of the most valued spices for supporting cellular comfort and metabolic balance.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Add a teaspoon of grated fresh turmeric to soups, stews, or marinades for chicken and roasted vegetables for a natural golden colour and a deep, earthy flavour.
Best preparation methods
The golden absorption secret: always cook turmeric with a pinch of black pepper and a healthy fat such as olive oil; the piperine in pepper greatly increases how much curcumin the body absorbs.
Important Nutritional Note
Fresh turmeric is an exceptional spice for supporting healthy joints and blood vessels; people with active gallstones should use it in moderation.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (5 g) |
|---|---|---|
| Calories | 80 kcal | 4 kcal |
| Protein | 2 g | 0.1 g |
| Carbohydrate | 17 g | 0.9 g |
| Available carbohydrate | 15 g | 0.8 g |
| Fat | 0.8 g | 0 g |
| Dietary fibre | 2 g | 0.1 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It has 80 kcal per 100 g, ranking 1 of 12 in Spices & herbs (lowest first).
Related foods from the same family:
Frequently asked questions
Is Fresh Turmeric good for weight loss?
It can fit a balanced plan with portion control: a 5 g portion gives 4 kcal, and what matters most is your total daily intake and the rest of the meal.
How does Fresh Turmeric affect blood sugar?
Fresh Turmeric contains only 15 g of available carbohydrate per 100 g, so the glycemic index does not apply and its direct effect on blood sugar is minimal. The meal’s effect depends on what you eat with it, such as bread, rice or sweetened sauces.
What is the nutritional value of a typical portion of Fresh Turmeric?
A typical 5 g portion of Fresh Turmeric provides about 4 kcal, 0.1 g protein, 0.9 g carbohydrate, 0 g fat and 0.1 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.