Seasonings and extras
Turmeric
A source of curcumin. Poorly absorbed on its own, better with a fat and black pepper.
Nutrition facts
Serving: 1 tsp (3 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 9 kcal | |
| Protein | 0.3 g | |
| Carbs | 2 g | |
| Fibre | 0.7 g | 2 % |
| Sugars | 0.1 g | 0 % |
| Fat | 0.1 g | 0 % |
| Saturated fat | 0.1 g | 0 % |
| Sodium | 1 mg | 0 % |
| Manganese | 1 mg | 26 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- Curcumin makes up only about 3% of turmeric powder by weight: one teaspoon (3 g) brings under 100 mg, and curry powders far less. Studies on curcumin use concentrated extracts, nothing like a recipe amount.
- Curcumin swallowed on its own is very poorly absorbed; piperine from black pepper multiplied its absorption in a human trial (Shoba et al., 1998), and a little fat helps too, since the molecule is fat-soluble.
Preparation
Sauté it in oil with black pepper at the start of cooking: fat and piperine together. It stains everything it touches, cutting boards and plastic containers included.
To mention to a professional
- As a concentrated supplement (curcumin extracts), interactions with anticoagulants and cases of liver injury have been documented (NIH LiverTox); a teaspoon in a curry is not a supplement, but talk to a professional before taking extracts.
Sources
- Spices, turmeric, ground
- USDA FoodData Central, SR Legacy (Spices, turmeric, ground)
- Tayyem et al., 2006 (Nutrition and Cancer, curcumin content of turmeric and curry powders)
- Shoba et al., 1998 (Planta Medica, piperine and curcumin absorption in humans)
- Forsyth et al., 2019 (Environmental Research, lead chromate in turmeric)
- NIH LiverTox, Turmeric entry
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.