1 tablespoon (medium) of Psyllium Husk (5 g) has 2 calories. That works out to 35 calories per 100 g. It contains 0.1 g of carbs, 0.1 g of protein, 0 g of fat and 4 g of fiber. Its glycemic index is 0 (low), so it raises blood sugar slowly.

What is Psyllium Husk?

Psyllium Husk is the thin outer coating of seeds from the Plantago ovata plant, sold as dry, pale flakes or powder. The plant is grown especially in India, and the husk is valued for the thick gel it forms when mixed with liquid. It is used in home cooking as well as in packaged fibre products.

Its flavour is mild, so it can disappear into yoghurt, porridge or a smoothie; in gluten-free baking, it helps bind dough and gives it a more cohesive texture. Stir it into plenty of liquid and use it promptly, before it thickens. Psyllium Husk is exceptionally high in fibre and low in calories, making a small amount useful in recipes where extra fibre or binding is wanted.

Psyllium Husk Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

· 1% DV

Protein

1.5g

· 3% DV

Fat

0.6g

· 1% DV

Fiber

80g

· 286% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 41% · Protein 31% · Fat 28%

Psyllium Husk Vitamins & Minerals

Vitamins

0.05mg · 4% DV

0.02mg · 2% DV

0.03mg · 2% DV

0.2mg · 1% DV

Minerals

Iron

5mg · 28% DV

Magnesium

60mg · 14% DV

Zinc

1mg · 9% DV

Phosphorus

60mg · 9% DV

How Nutritious Is Psyllium Husk?

Nutrient density

Very high

80/ 100

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

69/ 100

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.

Psyllium Husk Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Psyllium Husk

To burn the 35 calories in 100 g:

🚶

9min

Walking (5 km/h)

🏃

4min

Running (8 km/h)

🚴

5min

Cycling

🏊

4min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Psyllium Husk 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 Psyllium Husk Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Psyllium Husk 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

Psyllium Husk Fat Profile

SATURATED

0.1g

MONOUNSATURATED

0.2g

POLYUNSATURATED

0.3g

⚖️

Omega 6:3 ratio 3:1

Below the ideal 4:1 — a good omega balance.

Compare Psyllium Husk

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Psyllium Husk vs Bulgur Pilaf85 kcal fewer per 100 g

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Psyllium Husk vs Whole wheat pasta89 kcal fewer per 100 g

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Psyllium Husk vs Breadstick375 kcal fewer per 100 g

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Psyllium Husk vs Simit305 kcal fewer per 100 g

→

Foods Similar to Psyllium Husk

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Psyllium Husk

What is psyllium husk, and where does it come from?

Psyllium husk is the outer coating of seeds from the Plantago ovata plant. It is sold as flakes or powder and is valued for its soluble fiber, which forms a gel when mixed with liquid.

Can psyllium husk help with diarrhea?

Yes, psyllium husk can help firm loose stools because its soluble fiber absorbs water and forms a gel. It is not a substitute for fluids or medical care if diarrhea is severe, persistent, or accompanied by worrying symptoms.

Is psyllium husk the same as psyllium powder?

Not exactly: psyllium husk is the fibrous outer coating, while psyllium powder is usually ground husk. Powder tends to thicken more quickly, so the two forms may not behave identically when mixed into drinks or recipes.

Can you put psyllium husk in a smoothie?

Yes, psyllium husk can be stirred or blended into a smoothie, but it thickens quickly. Drink it soon after mixing and add enough liquid so it does not become difficult to swallow.

Can psyllium husk lower cholesterol?

Yes, soluble fiber from psyllium husk can modestly lower LDL cholesterol when used regularly as part of an appropriate diet. It does not replace cholesterol medication or the treatment plan prescribed by a healthcare professional.

Can psyllium husk be used in gluten-free baking?

Yes, psyllium husk is commonly added to gluten-free bread and dough because its gel helps hold ingredients together and improve texture. Hydrate it according to the recipe, since it absorbs liquid rapidly.

Why does psyllium husk turn into gel?

Psyllium husk forms a gel because its soluble fiber absorbs water and swells. That thickening action is useful in drinks and baking, but it is why you should mix it with plenty of liquid and consume it promptly.

Can psyllium husk cause choking?

Yes, psyllium husk can swell before it reaches the stomach if swallowed dry or with too little liquid, creating a choking risk. Always mix it thoroughly into plenty of fluid and avoid taking it dry.

Should psyllium husk be taken before or after meals?

Psyllium husk can be taken before or after a meal; there is no universally required meal timing. Follow the directions for your product and take it with plenty of liquid, especially if you use it to support regularity.

Can psyllium husk replace eggs in baking?

Psyllium husk can help bind some egg-free baked goods because it forms a gel, but it does not work as a one-for-one egg replacement in every recipe. Use a recipe developed for psyllium to avoid a dense or gummy result.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026