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Psyllium seeds Calories
Extremely high in fiber and supports digestive health
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (whole) of Psyllium seeds (10 g) has 38 calories. That works out to 375 calories per 100 g. It contains 5.5 g of carbs, 1.7 g of protein, 0.6 g of fat and 5.1 g of fiber. Its 0.1 mg of Copper covers 10% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Psyllium seeds Nutrition Facts
Selected: 1 tablespoon (whole) · 10 g
38
KCAL / 10G
Carbs
5.5g
· 2% DV
Protein
1.7g
· 3% DV
Fat
0.6g
· 1% DV
Fiber
5.1g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 64% · Protein 20% · Fat 16%
Psyllium seeds nutrition facts table · 1 tablespoon (whole) (10 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 38 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.07 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0.9 mg | 0% |
| Total carbohydrate | 5.5 g | 2% |
| Fiber | 5.1 g | 18% |
| Protein | 1.7 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 Psyllium seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (whole) | 10 g | 38 kcal |
| 1 teaspoon (whole) | 5 g | 19 kcal |
| 1 serving (small) | 12 g | 45 kcal |
| 2 tablespoon (double) | 20 g | 75 kcal |
| 1 serving (medium) | 20 g | 75 kcal |
| 1 ounce (whole) | 28 g | 105 kcal |
| 1 serving (large) | 30 g | 113 kcal |
| 100 g | 100 g | 375 kcal |
| 1 cup (whole) | 100 g | 375 kcal |
Calculated from 375 calories per 100 g.
Frequently Asked Questions About Psyllium seeds
What are psyllium seeds used for?
Psyllium seeds are used as a fiber-rich food, often stirred into water, yogurt, or porridge. They absorb liquid and form a gel, so consume them with plenty of fluid rather than swallowing them dry.
Are psyllium seeds the same as psyllium husk?
No. Psyllium seeds are the whole seeds, while psyllium husk is the outer covering separated from them. Husk is the more common fiber supplement and is more concentrated in fiber, so the two are not interchangeable spoon for spoon.
How do you take psyllium seeds for constipation?
Psyllium seeds may help relieve constipation by adding bulk to stool and supporting bowel movements. Take them with plenty of liquid, and increase fiber gradually; taking them dry or with too little fluid can cause problems swallowing.
Should psyllium seeds be soaked before eating?
No, soaking is not essential, but psyllium seeds thicken into a gel when left in liquid. You can soak them in water or mix them into yogurt; eat the mixture before it becomes difficult to swallow and drink enough fluid.
Can psyllium seeds help with weight loss?
Psyllium seeds may help you feel fuller because they absorb liquid and expand, but they do not cause weight loss on their own. Use them as an addition to meals, not as a replacement for balanced food.
Can you grind psyllium seeds?
Yes, you can grind psyllium seeds in a clean coffee or spice grinder. Add the ground seeds to porridge, yogurt, or baking, keeping in mind that they thicken liquids quickly and can change a recipe’s texture.
Can psyllium seeds be used in baking?
Yes, psyllium seeds can be added to bread, crackers, and other baked goods. They absorb water and help bind ingredients, so they may make dough firmer or denser; adjust the liquid if the mixture becomes too dry.
Do psyllium seeds cause gas or bloating?
Yes, psyllium seeds can cause gas, bloating, or abdominal discomfort, particularly if you suddenly add a lot of fiber to your diet. Start with a small amount and drink enough fluid; severe pain or trouble swallowing needs urgent attention.
Can psyllium seeds affect blood sugar?
Psyllium seeds may slow digestion and can affect how quickly carbohydrates are absorbed, but they are not a treatment for diabetes. If you use glucose-lowering medication, ask your clinician how to fit psyllium into your routine and monitor your response.
How should psyllium seeds be stored?
Keep psyllium seeds in a tightly sealed container in a cool, dry place away from direct sunlight. Moisture can make them clump or spoil, so use a dry spoon and close the container after each use.
Psyllium seeds Vitamins & Minerals
Vitamins
B2
0.03mg · 2% DV
B1
0.02mg · 2% DV
Folate
4.5µg · 1% DV
B6
0.01mg · 1% DV
Minerals
Copper
0.09mg · 10% DV
Manganese
0.12mg · 5% DV
Phosphorus
30mg · 4% DV
Magnesium
17mg · 4% DV
Potassium ⭐
81mg · 2% DV
Sodium
0.9mg · 0% DV
Psyllium seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Psyllium seeds
To burn the 38 calories in 1 tablespoon (whole) (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 Psyllium seeds?
Psyllium seeds are the small seeds of Plantago ovata, a plant widely cultivated in India. In many English-speaking markets, psyllium is more familiar as the seed husk; these are the whole seeds. When soaked, they develop a slippery, gel-like coating and thicken the liquid around them.
Their mild flavour works well stirred into yoghurt, porridge or a smoothie, and they can help bind gluten-free doughs. They are especially notable for their fibre content: 100 g provides 51 g of fibre. Use a modest amount and mix it with plenty of liquid, since it thickens as it stands.
How Nutritious Is Psyllium seeds?
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 Psyllium seeds 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 seeds Contain Allergens?
No known major allergens
Which Diets Is Psyllium seeds 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 seeds Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.08g
POLYUNSATURATED
0.26g
Omega 6:3 ratio 24:1
Above the ideal 4:1 (24:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.