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Turmeric Milk

Turmeric Milk

Overview​

Turmeric milk combines turmeric (curcumin) with milk or plant-based milk. Curcumin is fat-soluble, so the fat in milk can improve its absorption; black pepper (piperine) is also associated with enhanced curcumin absorption. This warming drink is ideal for evening consumption.

Ingredients​

  • 1 cup milk (dairy or plant-based)
  • 1 tsp (5 ml) turmeric powder
  • ½ tsp black pepper (optional, for enhanced absorption)
  • 1 tsp honey or maple syrup (optional, for sweetness)
  • ½ tsp ground cinnamon (optional)
  • Pinch of ground ginger (optional)

Nutrition calculation uses whole dairy milk.

Method​

  1. Heat the milk in a small saucepan over medium heat until warm (do not boil).
  2. Add turmeric powder and stir until well combined.
  3. Add black pepper, cinnamon, and ginger if using, and stir.
  4. Simmer gently for 2-3 minutes, stirring occasionally.
  5. Remove from heat and add honey or maple syrup if desired.
  6. Strain through a fine mesh sieve if needed to remove any clumps.
  7. Serve warm.

Nutrition​

Per serving. Each included ingredient is scaled from a named per-100 g composition record by edible grams. Optional ingredients are excluded. Missing analytical values are not treated as zero.

NutrientPer serving
Energy160 kcal
Protein8 g
Carbohydrates14 g
Sugars12 g
Fibre0.68 g
Total fat8 g
Saturated fat4.6 g
Sodium110 mg
Key vitamins and minerals
NutrientPer servingReference intake
Vitamin B121.1 µg46% RDA
Vitamin B20.42 mg32% RDA
Phosphorus210 mg31% RDA
Calcium280 mg28% RDA
Manganese0.60 mg26% AI
Vitamin D3.2 µg21% RDA
Vitamin B50.93 mg19% AI
Selenium9.2 µg17% RDA

Vitamins and minerals supplying at least 15% of an adult reference intake, up to eight. RDA is a recommended dietary allowance; AI is an adequate intake, used where the evidence does not support an RDA. Nutrients below the threshold are still calculated and still count towards a daily total.

Bioactive compounds

No bioactive compound has a defensible quantitative value for this serving. Values reported only as presence, traces or ranges are not summed into a number.

Calculation details
IngredientWeight usedComposition record
1 cup (244 g) whole milk244 gUSDA FDC 171265 — Milk, whole, 3.25% milkfat
1 tsp (3 g) ground turmeric3 gUSDA FDC 172231 — Spices, turmeric, ground

Mainly from:

  • Energy: Milk
  • Protein: Milk
  • Carbohydrates: Milk, Turmeric
  • Sugars: Milk
  • Fibre: Turmeric
  • Total fat: Milk
  • Saturated fat: Milk
  • Sodium: Milk

Assumptions and exclusions:

  • 1 cup (244 g) whole milk: USDA SR Legacy FDC 171265 food_portion: 1 cup = 244 g
  • 1 tsp (3 g) ground turmeric: USDA SR Legacy FDC 172231 food_portion: 1 tsp = 3 g. The previous entry used 2.6 g, which is the cinnamon teaspoon weight.
  • ½ tsp black pepper (optional, for enhanced absorption) — the recipe marks black pepper optional, so it is not in the default total
  • 1 tsp honey or maple syrup (optional) — optional sweetener
  • ½ tsp ground cinnamon (optional) — optional ingredient
  • pinch of ground ginger (optional) — optional ingredient, no stated quantity
  • Black pepper is listed as optional in the recipe, so the default total is milk plus turmeric. Adding ½ tsp black pepper contributes about 3 kcal.

Brain Health Notes​

  • Turmeric contains curcumin, a polyphenol studied for anti-inflammatory and antioxidant effects.
  • Milk or plant-based milk provides fat that can improve curcumin absorption, since curcumin is fat-soluble.
  • Black pepper contains piperine, which is associated with enhanced curcumin bioavailability.

Explore the foods and substances​

Show 3 foods and their substances

Black Pepper

Culinary pepper whose piperine characterises the spice