Fenugreek
Maple-scented seeds essential to many curry blends; too much makes a dish bitter.
Nutrition per 100 g
Standardised to 100 g of fenugreek for fair comparison. Typical serving: 2 g — 6 kcal per 2 g serving.
| Nutrient | Per 100 g | Per serving (2 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 300 kcal | 6 kcal | 100 kcal |
| Protein | 25 g | 0.5 g | 8.3 g |
| Carbohydrate | 60 g | 1.2 g | 20 g |
| Fat | 5 g | 0.1 g | 1.7 g |
| Fibre | 25 g | 0.5 g | 8.3 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of fenugreek, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (2 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 3 µg | 0.06 µg | <1% |
| Vitamin C | 3 mg | 0.06 mg | 3% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Thiamin | 0.32 mg | 0.006 mg | 27% |
| Riboflavin | 0.37 mg | 0.007 mg | 28% |
| Niacin | 1.6 mg | 0.032 mg | 10% |
| Vitamin B6 | 0.6 mg | 0.012 mg | 35% |
| Folate | 57 µg | 1.1 µg | 14% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Minerals | |||
| Calcium | 176 mg | 3.5 mg | 14% |
| Iron | 33.5 mg | 0.67 mg | 186% |
| Magnesium | 191 mg | 3.8 mg | 45% |
| Phosphorus | 296 mg | 5.9 mg | 24% |
| Potassium | 770 mg | 15.4 mg | 16% |
| Sodium | 67 mg | 1.3 mg | 3% |
| Zinc | 2.5 mg | 0.05 mg | 23% |
| Selenium | 6.3 µg | 0.13 µg | 11% |
| Copper | 1.1 mg | 0.022 mg | 122% |
| Manganese | 1.2 mg | 0.024 mg | 52% |
Source: USDA FoodData Central — Spices, fenugreek seed
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat fenugreek?
- A commonly eaten food that can sit in a balanced pattern when portions are honest.
- Maple-scented seeds essential to many curry blends; too much makes a dish bitter.
How to include it
- Use in the usual way for this food, and keep an eye on the stated serving.
- Typical pairing ideas: Lentils, Potato, Spinach.
Things to consider
- Preparation and added fat, salt or sugar change the numbers more than the raw food does.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Cumin
Warm, earthy seeds used from Mexico to India, notably rich in iron.
- kcal
- 400
- protein
- 20 g
- fibre
- 10 g
per 100 g · Typical serving: 1 tsp (2 g)
Mustard Seeds
Pungent brassica seeds used whole in Indian tempering and ground into mustard.
- kcal
- 500
- protein
- 26 g
- fibre
- 12 g
per 100 g · Typical serving: 5 g
Curry Powder
A ground spice blend that adds flavour and antioxidants for no calories.
- kcal
- 333
- protein
- 13.3 g
- fibre
- 35 g
per 100 g · Typical serving: 1 tbsp (6 g)
Get smarter about food and fitness.
Practical nutrition and wellness information, delivered without the hype.