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Psyllium seed Calories
Very high fiber, low calorie, digestive support
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Psyllium seed (7 g) has 13 calories. That works out to 190 calories per 100 g. It contains 6 g of carbs, 0.2 g of protein, 0 g of fat and 5.5 g of fiber. Its 0.1 mg of Manganese covers 5% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Psyllium seed Nutrition Facts
Selected: 1 tablespoon (medium) · 7 g
13
KCAL / 7G
Carbs
6g
· 2% DV
Protein
0.2g
· 0% DV
Fat
0g
· 0% DV
Fiber
5.5g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 97% · Protein 3% · Fat 0%
Psyllium seed nutrition facts table · 1 tablespoon (medium) (7 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 13 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 3.5 mg | 0% |
| Total carbohydrate | 6 g | 2% |
| Fiber | 5.5 g | 20% |
| Protein | 0.2 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 1 Tablespoon of Psyllium seed?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 7 g | 13 kcal |
| 1 teaspoon (small) | 2.5 g | 5 kcal |
| 1 serving (small) | 5 g | 10 kcal |
| 1 serving (medium) | 10 g | 19 kcal |
| 2 tablespoon (large) | 14 g | 27 kcal |
| 1 serving (large) | 20 g | 38 kcal |
| 1 cup (whole) | 90 g | 171 kcal |
| 100 g | 100 g | 190 kcal |
| 1 pack (whole) | 100 g | 190 kcal |
Calculated from 190 calories per 100 g.
Frequently Asked Questions About Psyllium seed
How do you take psyllium seeds for constipation?
Psyllium seeds can help relieve constipation because they absorb water and add bulk to stool. Mix them into a moist food or let them swell in liquid, and drink plenty of water with them; swallowing them dry can be unsafe.
Are psyllium seeds the same as psyllium husk?
No. Psyllium seeds are whole seeds, while psyllium husk is the fiber-rich outer coating separated from them. Husk products are usually more concentrated, so the two are not interchangeable spoon for spoon in recipes or supplement routines.
Do psyllium seeds need to be soaked before eating?
Soaking psyllium seeds is not essential, but it lets them absorb liquid and form a gel before you eat them. If you add them directly to food, make sure the meal is moist and drink water alongside them.
Can psyllium seeds be eaten raw?
Yes, psyllium seeds can be eaten without cooking, but do not swallow them dry. They swell quickly when wet, so stir them into a moist food or liquid and drink water to lower the risk of choking or blockage.
Can psyllium seeds lower blood sugar?
Psyllium seeds may slow digestion and reduce the rise in blood sugar after a meal, but they do not replace diabetes treatment. If you use glucose-lowering medication, ask your healthcare professional before adding them regularly, since your routine may need monitoring.
When should you take psyllium seeds—before or after meals?
Psyllium seeds can be taken with a meal or mixed into food; there is no required time of day. Take them with ample liquid, and leave a gap between them and medicines because the fiber can affect medication absorption.
Can psyllium seeds help with weight loss?
Psyllium seeds may make a meal more filling because they absorb liquid and swell, but they are not a weight-loss treatment. Adding them to a meal can increase its bulk; they do not replace balanced meals or other weight-management measures.
Can you bake with psyllium seeds?
Yes, psyllium seeds can add texture and help bind gluten-free doughs, especially when ground or soaked first. They absorb liquid, so a recipe may need adjustment; whole seeds do not behave exactly like psyllium husk.
Do psyllium seeds cause gas or bloating?
Yes, psyllium seeds can cause gas, bloating, or a feeling of fullness, particularly when you start using them or increase the amount quickly. Begin with a small amount, increase gradually, and drink enough water.
How should you store psyllium seeds?
Store psyllium seeds in a tightly sealed container in a cool, dry place away from sunlight. Keep moisture out to prevent clumping or spoilage, and discard them if they develop an unusual smell or appearance.
Psyllium seed Vitamins & Minerals
Vitamins
B1
0mg · 0% DV
B6
0mg · 0% DV
Biotin
0.07µg · 0% DV
Vitamin E
0.04mg · 0% DV
Minerals
Manganese
0.11mg · 5% DV
Magnesium
14mg · 3% DV
Iron
0.35mg · 2% DV
Copper
0.01mg · 1% DV
Potassium ⭐
15mg · 0% DV
Sodium
3.5mg · 0% DV
Psyllium seed Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Psyllium seed
To burn the 13 calories in 1 tablespoon (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 Psyllium seed?
Psyllium seed comes from Plantago ovata, a plant cultivated mainly in India. The small seeds are used whole or ground as a fibre-rich ingredient; they are distinct from psyllium husk, the more familiar product made from the seed’s outer coating.
Their flavour is mild, and soaking them gives the mixture a soft, gel-like texture. You can stir them into yoghurt, porridge or a drink, or add them to homemade bread and other baking. Psyllium seed is notably high in fibre and low in fat. It thickens liquid quickly, so start with a small amount, mix well and have it with plenty of liquid.
How Nutritious Is Psyllium seed?
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
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 Psyllium seed 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 seed Contain Allergens?
No known major allergens
Which Diets Is Psyllium seed 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 seed Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.01g
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Nutrition data compiled from USDA FoodData Central and scientific sources.