Herbs and Spices / Spices
Turmeric
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 71% |
| Calories | 71kcal / 2530kcal (2%) |
Macronutrients
Protein | 2 g/ 71g (2%) | ||||||
Total Fat | 2.7 g/ 42g (6%) low | ||||||
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Total Carbs | 9.6 g/ 348g (2%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.03 mg/ 1mg (2%) |
Vit B2 | 0.03 mg/ 1mg (2%) |
Vit B3 | 0.5 mg NE/ 16mg NE (3%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 37 mg/ 750mg (4%) |
Phosphorus | 78 mg/ 700mg (11%) |
Iron | 2.1 mg/ 12mg (17%) |
Sodium | 61 mg/ 1500mg (4%) low |
What is this food?
Turmeric (ground turmeric) is a yellow-orange spice commonly used in Filipino cooking as a seasoning and colorant, especially in dishes like curry-style meals and rice preparations.
Why it matters to health
Turmeric can support health because it adds dietary fiber (4.1 g per 100 g serving) which helps keep digestion regular, and it has low sugar (0.6 g). It also brings some healthy flavor without needing extra salt—its sodium is relatively low (61 mg per 100 g). On the other hand, turmeric still contains some fat (2.7 g) and saturated fat (1.53 g) per 100 g, so it’s best used as a spice in small amounts rather than as a main ingredient.
Healthier tips
- Use turmeric as a seasoning (small amounts) to boost flavor and color without adding much sugar.
- Pair it with lean protein (fish, chicken, tofu) and non-starchy vegetables for balanced meals.
- Keep sodium in check by relying on turmeric and herbs/spices instead of extra salty seasonings.
- If you’re having turmeric with rice or noodles, watch the portion of the carb so your 3 meals and 1–2 snacks stay balanced.
Common Filipino dishes
Chicken curry, Tinola with turmeric, Arroz caldo with turmeric, Sinigang with turmeric seasoning, Turmeric-spiced fried rice
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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