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Maca root Calories
Energy booster, adaptogen, rich in minerals and vitamins
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Maca root (10 g) has 33 calories. That works out to 325 calories per 100 g. It contains 7.1 g of carbs, 1.4 g of protein, 0.1 g of fat and 0.7 g of fiber. Its 1.5 mg of Iron covers 8% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Maca root Nutrition Facts
Selected: 1 tablespoon (medium) · 10 g
33
KCAL / 10G
Carbs
7.1g
· 3% DV
Protein
1.4g
· 3% DV
Fat
0.1g
· 0% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 81% · Protein 16% · Fat 3%
Maca root nutrition facts table · 1 tablespoon (medium) (10 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 33 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 1.8 mg | 0% |
| Total carbohydrate | 7.1 g | 3% |
| Fiber | 0.7 g | 3% |
| Protein | 1.4 g | 3% |
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 Maca root?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 10 g | 33 kcal |
| 1 teaspoon (small) | 3 g | 10 kcal |
| 2 tablespoon (large) | 20 g | 65 kcal |
| 1 piece (small) | 20 g | 65 kcal |
| 1 piece (medium) | 40 g | 130 kcal |
| 1 piece (large) | 80 g | 260 kcal |
| 1 cup (chopped) | 80 g | 260 kcal |
| 100 g | 100 g | 325 kcal |
| 1 pack (whole) | 100 g | 325 kcal |
Calculated from 325 calories per 100 g.
Frequently Asked Questions About Maca root
What is maca root, and where does it come from?
Maca root is the edible root of a plant grown in the high Andes of Peru. It is usually dried and sold as a powder or in capsules, rather than eaten fresh.
Does maca root increase libido?
Maca root may improve sexual desire for some people, but the evidence is limited and the effect is not certain. It is not a proven treatment for low libido, which can have many different causes.
How do you use maca root powder?
Stir maca root powder into smoothies, oatmeal, yogurt, or drinks. Its earthy, slightly nutty taste can be noticeable, so start with a small amount and follow the serving guidance on the product.
Does maca root help with menopause symptoms?
Maca root might ease some menopause symptoms, but research is limited and does not establish it as a treatment. It should not replace prescribed hormone therapy or other care for menopause symptoms.
Does maca root raise testosterone?
No, maca root has not been shown to raise testosterone levels. Research into possible effects on sexual desire does not mean it increases testosterone, so it should not be used as a substitute for testosterone treatment.
Does maca root really boost energy?
Maca root is often marketed as an energy booster, but strong evidence that it increases energy or exercise performance is lacking. It is a food ingredient, not a stimulant like caffeine.
What does maca root taste like?
Maca root powder has an earthy, nutty flavor, sometimes described as malty or slightly sweet. Its taste is easier to blend into oatmeal, cocoa, or smoothies than into a mild-flavored drink.
What is the difference between raw and gelatinized maca root?
Gelatinized maca root has been heated and processed to break down much of its starch; it does not contain gelatin. Raw maca powder is less heat-treated, and the two forms can differ in texture and digestibility.
What are the side effects of maca root?
Maca root can cause mild digestive discomfort or headaches in some people. Stop using it if you feel unwell, and avoid taking more than the product’s recommended serving.
Is maca root safe during pregnancy?
There is not enough evidence to establish that maca root supplements are safe during pregnancy or breastfeeding. Ask your healthcare professional before using them, since supplements can provide concentrated amounts beyond ordinary food use.
Maca root Vitamins & Minerals
Vitamins
B3
0.43mg · 3% DV
B2
0.03mg · 2% DV
B6
0.03mg · 2% DV
B5
0.08mg · 2% DV
Minerals
Iron
1.48mg · 8% DV
Potassium ⭐
205mg · 6% DV
Zinc
0.36mg · 3% DV
Phosphorus
22mg · 3% DV
Sodium
1.8mg · 0% DV
Maca root Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Maca root
To burn the 33 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 Maca root?
Maca root comes from a plant native to the high Andes of Peru, where the root has long been used as food. It is usually dried and ground into a powder for sale beyond the region. Its earthy, malty flavour has a gentle nutty sweetness, and it can make drinks and cooked grains taste more robust.
In Peru, it is traditionally prepared in drinks and porridges; elsewhere, including in English-speaking kitchens, the powder is often stirred into smoothies, milk, yoghurt or oatmeal. It is mostly carbohydrate, with some fibre and protein and very little fat. Start with a small spoonful—about 10 g—and pair it with banana, cocoa or cinnamon if you prefer to soften its earthy taste.
How Nutritious Is Maca root?
Nutrient density
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
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 Maca root 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 Maca root Contain Allergens?
No known major allergens
Which Diets Is Maca root Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Maca root Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.02g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.