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Benefiber Calories
Soluble fiber supplement, sugar-free, no artificial sweeteners
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 teaspoon (medium) of Benefiber (7 g) has 14 calories. That works out to 200 calories per 100 g. It contains 6.7 g of carbs, 0 g of protein, 0 g of fat and 6.7 g of fiber. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Benefiber Nutrition Facts
Selected: 2 teaspoon (medium) · 7 g
14
KCAL / 7G
Carbs
6.7g
· 2% DV
Protein
0g
· 0% DV
Fat
0g
· 0% DV
Fiber
6.7g
· 24% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 100% · Protein 0% · Fat 0%
Benefiber nutrition facts table · 2 teaspoon (medium) (7 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 14 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0 mg | 0% |
| Total carbohydrate | 6.7 g | 2% |
| Fiber | 6.7 g | 24% |
| Protein | 0 g | 0% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 2 Teaspoons of Benefiber?
| Serving | Amount | Calories |
|---|---|---|
| 2 teaspoon (medium) | 7 g | 14 kcal |
| 1 teaspoon (small) | 3.5 g | 7 kcal |
| 1 pack (mini) | 4 g | 8 kcal |
| 1 tablespoon (medium) | 5.3 g | 11 kcal |
| 1 tablespoon (large) | 7 g | 14 kcal |
| 1 serving (medium) | 7 g | 14 kcal |
| 1 pack (medium) | 7 g | 14 kcal |
| 100 g | 100 g | 200 kcal |
Calculated from 200 calories per 100 g.
Frequently Asked Questions About Benefiber
What is Benefiber made from?
Benefiber powder is made with wheat dextrin, a soluble fiber. The product is designed to add fiber to drinks or foods, rather than act as a fast-acting laxative.
How do you take Benefiber powder?
Mix Benefiber powder into a drink or soft food, following the serving directions on your package. Stir it in well, and avoid suddenly taking more than directed, since increasing fiber quickly can cause discomfort.
Can you put Benefiber in coffee?
Yes, Benefiber powder can be mixed into coffee, including hot coffee. Stir it thoroughly, and use the directions for your specific product because instructions can vary between Benefiber products.
Does Benefiber help with constipation?
Benefiber may support bowel regularity because it provides soluble fiber, but it is not an immediate laxative. Drink enough fluids, and seek medical advice if constipation is persistent or severe.
How long does Benefiber take to work?
Benefiber does not work like a fast-acting laxative, so it may not produce an immediate bowel movement. The time it takes to notice a change varies; follow the package directions rather than increasing the serving to speed it up.
Can Benefiber cause gas or bloating?
Yes, Benefiber can cause gas, bloating, or mild abdominal discomfort in some people. These effects are more likely when fiber intake increases suddenly, so follow the serving directions on the package.
Is it okay to take Benefiber every day?
Benefiber can be used daily as a fiber supplement when taken according to its package directions. If you have ongoing bowel symptoms or a condition that affects your diet, ask a healthcare professional whether regular use is appropriate for you.
Does Benefiber help you lose weight?
No, Benefiber is not a weight-loss product and does not cause weight loss on its own. Its fiber may help some people feel fuller, but that does not make it a substitute for a weight-management plan.
Can children take Benefiber?
Some Benefiber products may have directions for children, but age limits and serving instructions can differ. Check the specific package and ask your child’s healthcare professional before giving a fiber supplement to a young child.
How is Benefiber different from Metamucil?
Benefiber’s main fiber is wheat dextrin, while Metamucil products commonly use psyllium. They behave differently when mixed with liquid and are not interchangeable by scoop; follow the directions for whichever product you use.
Benefiber Vitamins & Minerals
Vitamins
Vitamin A
0µg · 0% DV
B1
0mg · 0% DV
B2
0mg · 0% DV
B3
0mg · 0% DV
Minerals
Calcium
0mg · 0% DV
Iron
0mg · 0% DV
Magnesium
0mg · 0% DV
Zinc
0mg · 0% DV
Sodium
0mg · 0% DV
Potassium ⭐
0mg · 0% DV
Benefiber Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Benefiber
To burn the 14 calories in 2 teaspoon (medium) (7 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Benefiber?
Benefiber is a soluble-fibre supplement in powder form, intended to be stirred into drinks or soft foods. It is sugar-free and contains no artificial sweeteners; it generally dissolves readily, making it easy to add without changing a drink’s texture much. You can mix it into water, tea, or yoghurt at breakfast, or use it with another drink during the day. Its mild taste makes it a convenient option when you do not want a strongly flavoured supplement.
Its nutrition profile is almost entirely fibre, with no protein or fat. Follow the serving guidance on the pack and take it with enough fluid. It can sit alongside fibre-rich foods such as vegetables, fruit, beans, and whole grains rather than replacing them.
How Nutritious Is Benefiber?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Benefiber Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Benefiber Contain Allergens?
No known major allergens
Which Diets Is Benefiber Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Benefiber Fat Profile
SATURATED
0g
MONOUNSATURATED
0g
POLYUNSATURATED
0g
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Nutrition data compiled from USDA FoodData Central and scientific sources.