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Psyllium Calories
Soluble fiber source, supports digestion
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 tablespoon (medium) of Psyllium (7 g) has 1 calories. That works out to 20 calories per 100 g. It contains 0.1 g of carbs, 0.1 g of protein, 0 g of fat and 5.9 g of fiber. Its glycemic index is 0 (low), so it raises blood sugar slowly.
What is Psyllium?
Psyllium is usually made from the outer husks of Plantago ovata seeds. The pale, papery flakes are not eaten like a grain; they are mixed into liquid or added to recipes for their thickening effect.
Its flavour is mild and neutral. Stir it into water, yoghurt or a smoothie, or use it in gluten-free bread and baking, where it helps bind the mixture. It thickens quickly, so mix it well and drink or use it soon after adding liquid. Psyllium is exceptionally rich in fibre: it contains 84 g per 100 g. A small amount is often enough for a recipe, and pairing it with plenty of liquid makes it easier to use.
Psyllium Nutrition Facts
Selected: 100 g
20
KCAL / 100G
Carbs
1g
· 0% DV
Protein
1.5g
· 3% DV
Fat
0.6g
· 1% DV
Fiber
84g
· 300% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 26% · Protein 39% · Fat 35%
Psyllium Vitamins & Minerals
Vitamins
B2
0.02mg · 2% DV
B6
0.03mg · 2% DV
Folate
7µg · 2% DV
B1
0.01mg · 1% DV
Minerals
Magnesium
200mg · 48% DV
Manganese
1mg · 43% DV
Iron
5mg · 28% DV
Zinc
1mg · 9% DV
How Nutritious Is Psyllium?
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.
Psyllium Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Psyllium
To burn the 20 calories in 100 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.
Is Psyllium 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 Contain Allergens?
No known major allergens
Which Diets Is Psyllium 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 Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.08g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 2.4:1
Below the ideal 4:1 — a good omega balance.
Compare Psyllium
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Frequently Asked Questions About Psyllium
What is psyllium?
Psyllium is the outer husk of seeds from the Plantago plant. It is rich in soluble fiber and absorbs water to form a gel, which is why it is commonly mixed into drinks or added to recipes.
How do you take psyllium husk?
Mix psyllium husk into a full glass of liquid and drink it promptly, before it thickens. Follow the product’s serving directions, and take it with plenty of fluid rather than swallowing the dry husk.
Does psyllium help with constipation?
Yes, psyllium can ease constipation by absorbing water and adding bulk to stool. It works best with adequate fluids; taking it without enough liquid can make stools harder and may cause swallowing problems.
How much water should you drink with psyllium?
Take each serving of psyllium with a full glass of liquid, and keep drinking fluids through the day. Water helps the husk swell safely; never swallow psyllium dry, as it can expand and become lodged in the throat.
Can psyllium help with diarrhea?
Yes, psyllium absorbs excess water and can make loose stools more formed. It may help with some cases of diarrhea, but persistent or severe symptoms need attention because dehydration or an underlying illness may require care.
What is the difference between psyllium husk and psyllium powder?
Psyllium husk consists of coarser flakes, while psyllium powder is ground more finely. Powder often thickens more quickly, so do not assume equal spoonfuls are interchangeable; use the directions for the form you have.
Does psyllium cause gas or bloating?
Yes, psyllium can cause gas, bloating, or a feeling of fullness, particularly when you first start taking it. Increasing the amount gradually and drinking enough fluid may help reduce these effects.
Can psyllium help you lose weight?
Psyllium may support fullness because it absorbs water and forms a gel, but it does not cause weight loss by itself. Use it as a fiber supplement, not as a meal replacement or a reason to restrict food.
Can you take psyllium every day?
Yes, many people take psyllium daily when they follow the product directions and drink enough fluid. If you take regular medication or have a swallowing, bowel, or kidney condition, ask a healthcare professional whether it is suitable for you.
How do you use psyllium in baking?
Psyllium can help bind gluten-free dough and give baked goods a more elastic texture because it forms a gel with liquid. Add it according to the recipe; too much can make the dough dense or gummy.
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Nutrition data compiled from USDA FoodData Central and scientific sources.