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Fenugreek Powder Calories
Rich in iron, fiber, and magnesium; traditional spice.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Fenugreek Powder (10 g) has 32 calories. That works out to 323 calories per 100 g. It contains 5.8 g of carbs, 2.3 g of protein, 0.6 g of fat and 2.5 g of fiber. Its 3.4 mg of Iron covers 19% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Fenugreek Powder Nutrition Facts
Selected: 1 tablespoon (medium) · 10 g
32
KCAL / 10G
Carbs
5.8g
· 2% DV
Protein
2.3g
· 5% DV
Fat
0.6g
· 1% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 24% · Fat 15%
Fenugreek Powder nutrition facts table · 1 tablespoon (medium) (10 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 32 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.15 g | 1% |
| Trans fat | 0 g | |
| Sodium | 6.7 mg | 0% |
| Total carbohydrate | 5.8 g | 2% |
| Fiber | 2.5 g | 9% |
| Protein | 2.3 g | 5% |
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 1 Tablespoon of Fenugreek Powder?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 10 g | 32 kcal |
| 1 teaspoon (small) | 3 g | 10 kcal |
| 1 serving (small) | 5 g | 16 kcal |
| 1 serving (large) | 15 g | 48 kcal |
| 2 tablespoon (large) | 20 g | 65 kcal |
| 1 pack (medium) | 50 g | 162 kcal |
| 100 g | 100 g | 323 kcal |
| 1 cup (large) | 100 g | 323 kcal |
Calculated from 323 calories per 100 g.
Frequently Asked Questions About Fenugreek Powder
What is fenugreek powder?
Fenugreek powder is made by grinding fenugreek seeds into a spice. It has a distinctive earthy, slightly bitter taste and a maple-like aroma, so a small amount can noticeably change a dish.
How do you use fenugreek powder in cooking?
Use fenugreek powder sparingly in curries, lentil dishes, sauces, pickles, and marinades. Briefly cooking it in oil can mellow its bitterness and release its aroma; avoid scorching it, which can make the flavor harsh.
What does fenugreek powder taste like?
Fenugreek powder tastes earthy and slightly bitter, with a sweet, maple-like aroma. Its flavor becomes more prominent as it cooks, so start with a small amount and adjust rather than adding a lot at once.
Is fenugreek powder the same as ground fenugreek seeds?
Yes. Fenugreek powder is ground fenugreek seed; the terms usually refer to the same spice. It is different from dried fenugreek leaves, which are often sold as kasuri methi and have a distinct flavor.
Can you use fenugreek powder instead of fenugreek leaves?
Yes, but the result will taste different. Fenugreek powder comes from seeds and is stronger, earthier, and more bitter, while dried fenugreek leaves have a greener, more herbal aroma; use less powder when substituting.
What can you substitute for fenugreek powder?
There is no exact substitute for fenugreek powder. A little curry powder or ground cumin can add warmth to a recipe, but neither reproduces fenugreek’s distinctive maple-like aroma and slight bitterness.
Can you make fenugreek tea with fenugreek powder?
Yes, you can steep fenugreek powder in hot water, but the fine particles may settle rather than dissolve. Strain the drink for a smoother texture, or steep whole fenugreek seeds instead.
Does fenugreek powder increase breast milk supply?
It has not been firmly established that fenugreek powder increases breast milk supply. Concentrated amounts may also affect blood sugar or interact with medicines, so ask a healthcare professional before using it as a supplement while breastfeeding.
Is fenugreek powder safe during pregnancy?
Small amounts used as a cooking spice are different from concentrated or medicinal doses. Avoid taking fenugreek powder in large amounts during pregnancy, and ask your healthcare professional before using it as a supplement.
How should you store fenugreek powder?
Keep fenugreek powder in a tightly sealed container in a cool, dry place away from light and heat. Moisture and warm storage can weaken its aroma and cause it to lose quality sooner.
Fenugreek Powder Vitamins & Minerals
Vitamins
B6
0.06mg · 4% DV
B2
0.04mg · 3% DV
B1
0.03mg · 3% DV
B5
0.11mg · 2% DV
Minerals
Iron
3.35mg · 19% DV
Copper
0.11mg · 12% DV
Manganese
0.12mg · 5% DV
Magnesium
19mg · 5% DV
Potassium ⭐
77mg · 2% DV
Sodium
6.7mg · 0% DV
Fenugreek Powder Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fenugreek Powder
To burn the 32 calories in 1 tablespoon (medium) (10 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 Fenugreek Powder?
Fenugreek Powder is made from ground fenugreek seeds, a pungent spice used in South Asian, Middle Eastern and North African cooking. In Turkey, fenugreek is especially familiar in çemen, the assertively flavoured paste associated with pastırma, and it is also added sparingly to spice blends and savoury dishes.
Its aroma is warm and slightly bitter, so a little goes a long way. Stir it into lentils, soups or meat dishes, or mix it with garlic and pepper for a spread. It contains substantial fibre and protein by weight, though typical portions are small. Start with a pinch and adjust to taste; yogurt or a little oil can soften its strong flavour in a dip.
How Nutritious Is Fenugreek Powder?
Nutrient density
Very high
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
High
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 Fenugreek Powder Processed?
NOVA 2
Minimally 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 Fenugreek Powder Contain Allergens?
No known major allergens
Which Diets Is Fenugreek Powder 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
Fenugreek Powder Fat Profile
SATURATED
0.15g
MONOUNSATURATED
0.12g
POLYUNSATURATED
0.23g
Omega 6:3 ratio 10.5:1
Above the ideal 4:1 (10.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.