Turmeric
Get to know turmeric — a golden rhizome high in curcumin. Health benefits, nutritional content, and how to use it in everyday cooking.
What Is Turmeric?
Turmeric (Curcuma longa) is a bright yellow-orange rhizome that serves as both a natural coloring agent and a distinctive aroma enhancer in many Indonesian dishes — from curries and gulai to nasi kuning (yellow rice). Its characteristic yellow color comes from curcumin, an active compound that is also the reason turmeric has been widely studied for its health benefits.
Nutritional Content of Turmeric
Per 100 grams of fresh turmeric:
| Nutrient | Amount |
|---|---|
| Calories | ~85 kcal |
| Carbohydrates | ~15 g |
| Fiber | ~5 g |
| Iron | ~5.6 mg (quite high) |
| Potassium | ~193 mg |
| Active compound | Curcumin — a natural antioxidant and anti-inflammatory |
Health Benefits
- Natural anti-inflammatory — curcumin is one of the most widely studied anti-inflammatory compounds from natural sources
- Strong antioxidant — helps fight cell damage caused by free radicals
- Supports digestive health — traditionally used to help relieve mild stomach issues
- Helps wound healing — often used topically or consumed in traditional medicine
Note: curcumin is more easily absorbed by the body when consumed together with a bit of fat and black pepper (piperine) — this is why turmeric is often paired with pepper in cooking and herbal drinks (jamu).
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How to Use It in Cooking
- Ground spice paste (bumbu halus) — the main base for yellow spice mixes in gulai, curries, opor, and soto
- Grated or squeezed for its juice — to color nasi kuning and various traditional cakes
- Crushed whole — added to broth for a light aroma without making the color too intense
- Made into jamu (herbal tonic) — boiled or blended with tamarind to make jamu kunyit asam (turmeric-tamarind tonic)
How to Choose & Store
- Choose rhizomes that are firm, not mushy, with a bright orange color when cut open
- The aroma should be sharp and distinctive — fresh turmeric has a fairly strong smell
- Avoid ones that are wrinkled, moldy, or have a musty smell
- Store in a cool, dry place or in the refrigerator in a perforated bag
- For longer storage, grate or slice it, then freeze in small portions
- Store dried turmeric powder in an airtight container, away from direct sunlight
Practical Tips
- Use gloves or a plastic bag when peeling and grating turmeric — its color sticks easily and is hard to remove from hands or cutting boards.
- Wash the cutting board right away after cutting turmeric so the color doesn't stain permanently, especially on wooden or light-colored plastic cutting boards.
- Add a little pepper while cooking with turmeric to help optimize curcumin absorption.
- For more even yellow rice color, dissolve turmeric juice into the coconut milk broth before mixing it with the rice.
Frequently Asked Questions
Why do hands turn yellow after handling turmeric?
Are turmeric (kunyit) and white turmeric (kunyit putih) the same?
Is it okay to consume turmeric every day?
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