Turmeric Tea: How To Make At Home? Nutritional Value Per Cup

Turmeric tea often referred to as “golden milk” or “turmeric latte,” is a warm and soothing beverage that can be enjoyed for its potential health benefits. Here’s a basic recipe for making turmeric tea. Feel free to adjust the quantities of ingredients to suit your taste preferences. Turmeric tea is not only delicious but also known for its potential anti-inflammatory and antioxidant properties, making it a popular choice for those seeking natural remedies and warm, comforting beverages.

Turmeric Tea

In India, turmeric is more than just a spice; it holds a sacred place in the Ayurvedic tradition, a holistic system of medicine. Ayurveda has utilized turmeric for centuries for its potential healing properties, ranging from soothing digestive ailments to promoting overall well-being. It has a long history of use in traditional medicines beyond India. In ancient China, it was employed for its potential healing properties, and in traditional Indonesian and Malaysian medicine, it was revered for its natural remedies. The diverse applications of turmeric in traditional medicine speak to its versatility and potential health benefits.

Nutritional Value

The nutritional value of turmeric tea can vary depending on the specific recipe and ingredients used. However, here’s a general breakdown of the nutritional components of turmeric and some common ingredients in 1 cup of turmeric tea:

  • Turmeric: Turmeric is a rich source of curcumin, a compound with anti-inflammatory and antioxidant properties. It also contains various vitamins and minerals, including:
    • Curcumin: Approximately 3-4% curcumin by weight. So, in 1 cup (approximately 240 ml) of turmeric tea made with 1 teaspoon (approximately 5 grams) of turmeric powder, you may get around 150-200 milligrams of curcumin.
    • Vitamin C: If you add the juice of half a lemon (approximately 15 ml), you’d get around 10-15 milligrams of vitamin C.
    • Vitamin E: If you add 1 teaspoon of coconut oil (approximately 5 grams), you’d get around 0.1 milligrams of vitamin E.
    • Vitamin K: Turmeric contains trace amounts of vitamin K, generally less than 1 microgram per teaspoon.
    • Iron: Turmeric contains trace amounts of iron, approximately 0.2 milligrams per teaspoon.
    • Potassium: Turmeric contains about 50-60 milligrams of potassium per teaspoon.
    • Magnesium: Turmeric contains trace amounts of magnesium, approximately 1-2 milligrams per teaspoon.
    • Calcium: If you use 1 cup of fortified almond milk (approximately 240 ml), you’d get around 300 milligrams of calcium.
  • Water: Zero calories.
  • Honey or sweeteners: Adds calories and carbohydrates.
  • Milk or plant-based milk alternatives: Adds calories, protein, and fats (depending on the type of milk used).
  • Black pepper: Enhances the absorption of curcumin due to the presence of piperine.

How To Make Turmeric Tea At Home?

  • Ingredients:
    • 1 cup of milk (dairy or plant-based like almond, coconut, or soy milk)
    • 1/2 to 1 teaspoon of ground turmeric (or use fresh turmeric root, grated)
    • 1/2 to 1 teaspoon of ground cinnamon
    • A pinch of black pepper (optional, but it can enhance the absorption of curcumin, the active compound in turmeric)
    • 1 teaspoon of honey or maple syrup (adjust to taste for sweetness)
    • 1/2 teaspoon of grated fresh ginger (optional, for added flavor and potential health benefits)
    • A small amount of coconut oil or ghee (clarified butter) for added richness (optional)
  • Instructions:
    • In a small saucepan, combine the milk and the grated fresh turmeric (if using fresh turmeric). If you’re using ground turmeric, add it later along with the other spices.
    • Add the ground cinnamon, black pepper (if using), and fresh ginger (if using). Stir to combine the ingredients.
    • Heat the mixture over low to medium heat. Be careful not to let it boil; just warm it up gently.
    • If you’re using ground turmeric, add it to the warmed mixture and stir well.
    • Continue to heat the mixture for about 5-10 minutes, stirring occasionally, to allow the flavors to meld together.
    • Once the mixture is warm and fragrant, remove it from the heat.
    • Strain the tea through a fine-mesh sieve into your cup to remove any remaining solids. This step is optional if you enjoy the texture of the spices in your tea.
    • Add honey or maple syrup to sweeten the tea, adjusting to your taste preferences.
    • You can also stir in a small amount of coconut oil or ghee (optional) for added richness and to enhance the absorption of curcumin.
    • Stir the tea well, and it’s ready to enjoy. Serve it hot.

Popular Types Of Turmeric Tea

Turmeric’s journey extended from traditional medicine to the culinary world. It became a staple in Indian and Southeast Asian cuisines, where it adds color, flavor, and a subtle bitterness to a variety of dishes. It’s a key ingredient in curry blends, imparting its iconic golden hue to these beloved dishes. In addition to its culinary and medicinal importance, turmeric holds cultural significance in many regions. It is an integral part of rituals, ceremonies, and wedding traditions in India, where it symbolizes purity and auspicious beginnings. Turmeric is also used as a natural dye for fabrics, a practice dating back centuries. In recent years, turmeric has gained global recognition for its potential health benefits, particularly due to the active compound curcumin.

1. Fermented

Fermented turmeric tea, often referred to as “fermented turmeric tonic” or “Ukoncha” in Japanese combines the potential health benefits of turmeric with those of fermentation. The flavor of fermented turmeric tea may differ from regular turmeric tea due to the fermentation process. The potential benefits of fermented turmeric tea, are linked to its potential to enhance curcumin bioavailability and introduce gut-friendly probiotics, among other advantages. Here is simple recipe:

  1. Boil a cup of water.
  2. Add 1/2 to 1 teaspoon of fermented turmeric powder to the boiling water.
  3. Simmer for about 10-15 minutes.
  4. Strain the tea to remove any solids.
  5. Optionally, you can add honey, lemon, or other flavorings for taste.
  6. Allow the tea to cool slightly, then enjoy.

2. Meghalaya

Meghalaya tea, often known as “Lakadong tea,” is a type of tea that is made using turmeric specifically sourced from the Lakadong region in the Indian state of Meghalaya. This variety is highly prized for its vibrant color, rich flavor, and potent curcumin content. Lakadong variety is known for its deep orange-yellow color, which is a result of its high curcumin content. To make Meghalaya turmeric tea, you can use freshly grated or powdered Lakadong turmeric. Here’s a basic recipe for preparing Meghalaya tea:

  • Ingredients:
    • 1 cup of water
    • 1/2 to 1 teaspoon of Lakadong powder (or freshly grated Lakadong turmeric)
    • 1/2 to 1 teaspoon of black pepper (for enhanced curcumin absorption)
    • Honey or another sweetener (optional, to taste)
  • Instructions:
    • Boil a cup of water in a saucepan.
    • Add the Lakadong turmeric powder or freshly grated Lakadong turmeric to the boiling water.
    • Add black pepper (if using), as black pepper can enhance the absorption of curcumin.
    • Let the mixture simmer for about 10-15 minutes.
    • After simmering, strain the tea to remove any solid particles.
    • If desired, sweeten the tea with honey or another sweetener to taste.
    • Allow the tea to cool slightly and enjoy.

3. Ayurvedic

Ayurvedic tea is a popular beverage known for its potential immune-boosting and overall health benefits. It combines turmeric with other Ayurvedic herbs and spices that have been traditionally used for their therapeutic properties. It is believed to be soothing, warming, and supportive of the immune system. Feel free to adjust the quantities of ingredients to suit your taste preferences. You can also experiment with different spices and herbs to create variations of Ayurvedic tea that suit your palate. Drinking this tea regularly can be a part of your holistic wellness routine. Here’s a basic recipe for Ayurvedic tea:

  • Ingredients:
    • 1 cup of water
    • 1/2 to 1 teaspoon of turmeric powder or grated fresh turmeric
    • 1/2 to 1 teaspoon of grated ginger
    • 1/2 to 1 teaspoon of cinnamon powder or a cinnamon stick
    • 1-2 cloves
    • A pinch of black pepper (for enhanced curcumin absorption)
    • A small piece of licorice root (optional)
    • 1-2 cardamom pods (crushed or ground)
    • Honey or maple syrup (optional, to taste)
    • 1-2 teaspoons of dried tulsi (holy basil) leaves or fresh basil leaves (optional)
    • 1-2 teaspoons of fennel seeds (optional)
    • A slice of lemon (optional)
  • Instructions:
    • In a saucepan, bring one cup of water to a boil.
    • Add the grated or powdered turmeric, grated ginger, cinnamon, cloves, black pepper, licorice root (if using), cardamom, and any other optional spices or herbs like basil or fennel seeds.
    • Let the mixture simmer for about 10-15 minutes to allow the flavors to infuse.
    • After simmering, strain the tea to remove any solid particles.
    • If desired, sweeten the tea with honey or maple syrup to taste.
    • Squeeze a slice of lemon into the tea if you prefer a citrusy flavor (optional).
    • Allow the tea to cool slightly, then enjoy.


Q. What is fermented turmeric tea powder and what are it’s health benefits?
Fermented turmeric powder is a variation of regular turmeric that has undergone a fermentation process, usually with the help of beneficial bacteria or yeasts. The fermentation process can potentially enhance the bioavailability of curcumin, the active compound in turmeric, and introduce additional health benefits. To use fermented powder, you can follow a similar process as making regular turmeric tea. Here are some points to consider regarding fermented turmeric and its potential benefits:

  • Enhanced Bioavailability: Fermentation may improve the bioavailability of curcumin, making it easier for the body to absorb and utilize this beneficial compound. This could potentially enhance the health benefits of turmeric.
  • Gut Health: Fermentation can introduce probiotics and other beneficial compounds, which can promote a healthy gut microbiome. A healthy gut is associated with various health benefits, including improved digestion and immune function.
  • Anti-Inflammatory Effects: Turmeric is known for its anti-inflammatory properties, and fermented turmeric may have even more pronounced anti-inflammatory effects due to the fermentation process.
  • Antioxidant Properties: Fermented turmeric may also have increased antioxidant properties, which can help protect the body against oxidative stress and free radical damage.

Q. Do Okinawans drink turmeric tea?
The traditional Okinawan diet is rich in a variety of vegetables, herbs, and spices, and turmeric is believed to be a part of their dietary culture. However, the specific use of fermented turmeric tea in Okinawan cuisine may vary.

Q. Will turmeric tea stain teeth?

Turmeric tea, like turmeric itself, can potentially stain teeth due to its vibrant yellow color. Turmeric contains natural pigments that can adhere to the teeth, leading to temporary staining. While the staining effect is generally not as strong as that of substances like coffee or red wine, it’s still a good idea to be cautious, especially if you’re concerned about the appearance of your teeth. Here are a few tips to minimize the risk of turmeric tea staining your teeth:

  • Rinse Immediately: After consuming turmeric tea, rinse your mouth with water to help remove any residual turmeric from your teeth.
  • Brush Your Teeth: Brush your teeth after enjoying turmeric tea, ideally within 30 minutes. Be sure to use a soft toothbrush and a fluoride toothpaste. Brushing helps remove any staining compounds before they set.
  • Use a Straw: Drinking turmeric tea through a straw can help bypass direct contact with your teeth, reducing the risk of staining.
  • Consume in Moderation: Limit your consumption of turmeric tea, especially if you’re concerned about tooth staining. Reducing the frequency of consumption can lower the chances of staining.
  • Professional Dental Care: If you’re particularly concerned about teeth staining, consider regular dental check-ups and professional dental cleanings to help maintain the whiteness of your teeth.
Q. Is fresh turmeric better than powdered turmeric?

Both forms have their advantages, and the choice between them often comes down to individual preferences, convenience, and the intended use. Here are some factors to consider:

  • Fresh Turmeric:
    • High Curcumin Content: Fresh turmeric tends to have a higher concentration of curcumin, the active compound responsible for many of turmeric’s potential health benefits. This is especially true for varieties like Lakadong turmeric.
    • Potency and Flavor: Fresh turmeric has a more potent and vibrant flavor compared to powdered turmeric. It adds a unique earthy, slightly bitter, and peppery taste to dishes.
    • Nutrient Retention: Fresh turmeric retains more of its natural nutrients and antioxidants since it undergoes less processing compared to the drying and grinding required for powdered turmeric.
    • Cooking Versatility: Fresh turmeric can be used in a wide range of dishes, including curries, soups, stews, rice, smoothies, and more. It’s particularly suitable for dishes where its flavor can shine.
    • Potential Staining: Be aware that fresh turmeric can stain hands, clothing, and kitchen equipment, so handle it with care.
  • Powdered Turmeric:
    • Convenience: Powdered turmeric is convenient and easy to use. It doesn’t require peeling, grating, or chopping and can be added directly to recipes.
    • Long Shelf Life: Powdered turmeric has a longer shelf life and is easier to store compared to fresh turmeric, which can dry out or deteriorate over time.
    • Standardization: Powdered turmeric provides a consistent and standardized dose of curcumin, making it easier to incorporate into your dietary or health routine.
    • Baking and Smoothies: Powdered turmeric is particularly suitable for baked goods, smoothies, and drinks, where the flavor of fresh turmeric may not be as desirable.
    • Easy to Use in Face Masks: When making face masks or skincare products, powdered turmeric is often preferred as it mixes more easily with other ingredients.