Golden Milk (Turmeric Latte): Recipe, Benefits & Is It Good for You?

Golden milk is a warm drink of milk simmered with turmeric and warming spices such as black pepper, cinnamon, ginger, and cardamom. Is it good for you? As a drink it is mostly milk, so it carries the protein and calcium of whatever milk you use, plus a small amount of turmeric. A cup made with the recipe below runs about 150 calories and is naturally caffeine free, which is why many people reach for it in the evening. The turmeric and black pepper pairing is traditional: a little pepper and fat help the body take up curcumin, the yellow compound in turmeric that researchers have studied the most.

Golden milk nutrition (per cup, as written)

• Calories: about 150
• Protein: about 8 g (with dairy milk)
• Fat: about 6 g
• Carbohydrates: about 14 g
• Caffeine: 0 mg

The numbers move with your milk and sweetener. Unsweetened plant milks lower the calories and protein; honey or sugar raises the carbohydrates.

Golden milk recipe

Makes 1 cup. Ready in about 8 minutes.

Ingredients

• 1 cup milk (dairy, or oat or coconut for a plant version)
• 1 teaspoon ground turmeric
• 1 pinch black pepper
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon ground ginger
• 1 pinch ground cardamom
• 1/2 teaspoon ghee or coconut oil (optional, helps absorption)
• 1 teaspoon honey or maple syrup, to taste

Steps

1. Add the milk, turmeric, black pepper, cinnamon, ginger, cardamom, and ghee to a small saucepan.
2. Whisk over medium heat until it just begins to steam, about 4 to 5 minutes. Do not boil.
3. Lower the heat and let it sit for 1 to 2 minutes so the spices infuse.
4. Take it off the heat, stir in honey to taste, and pour through a small strainer if you like it smooth.

Is golden milk good for you?

It is a nourishing way to drink milk, and the spices add a lot of flavor for almost no calories. Here is the honest picture on turmeric: curcumin is the compound researchers point to, but the amount in a single cup is small and the body absorbs it poorly on its own, which is exactly why the traditional recipe adds black pepper and a little fat. Published studies describe modest, context dependent effects that depend on dose and formulation. Enjoy golden milk as a pleasant daily ritual rather than a remedy.

Want the warming-spice ritual without measuring six jars? Our Spice Rush blends cinnamon, ginger, cardamom, and clove into one spiced black tea (with 10 g of collagen per serving), so you get the same cozy spice profile in a single scoop.

Frequently asked questions

Is golden milk good for you?

As a drink it is mostly milk, so it provides protein and calcium, plus warming spices for flavor. The turmeric in one cup is a small amount and is best thought of as flavor and ritual rather than a supplement dose.

Does golden milk have caffeine?

No. Golden milk is made from milk and spices, so it is naturally caffeine free and is often enjoyed in the evening.

When should you drink golden milk?

Any time you like. Many people drink it in the evening because it is warm, soothing, and caffeine free.

Can you make golden milk with plant milk?

Yes. Oat and coconut milk both work well. Coconut milk adds richness and a little fat, which suits the turmeric; oat milk keeps it lighter.

This article shares general information and published research, not medical or dietary advice. These statements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.