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Psyllium seed Calories
Very high fiber, low digestible carbohydrate
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (whole) of Psyllium seed (9 g) has 25 calories. That works out to 273 calories per 100 g. It contains 5 g of carbs, 1.5 g of protein, 0.5 g of fat and 4.8 g of fiber. Its 0.1 mg of Copper covers 9% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Psyllium seed Nutrition Facts
Selected: 1 tablespoon (whole) · 9 g
25
KCAL / 9G
Carbs
5g
· 2% DV
Protein
1.5g
· 3% DV
Fat
0.5g
· 1% DV
Fiber
4.8g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 20% · Fat 14%
Psyllium seed nutrition facts table · 1 tablespoon (whole) (9 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 25 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0.81 mg | 0% |
| Total carbohydrate | 5 g | 2% |
| Fiber | 4.8 g | 17% |
| Protein | 1.5 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 seed?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (whole) | 9 g | 25 kcal |
| 1 teaspoon (whole) | 3 g | 8 kcal |
| 1 serving (small) | 5 g | 14 kcal |
| 1 serving (medium) | 10 g | 27 kcal |
| 1 serving (large) | 15 g | 41 kcal |
| 2 tablespoon (double) | 18 g | 49 kcal |
| 1 ounce (whole) | 28 g | 76 kcal |
| 0.25 cup (quarter) | 35 g | 96 kcal |
| ½ cup (half) | 70 g | 191 kcal |
| 100 g | 100 g | 273 kcal |
| 1 cup (whole) | 140 g | 382 kcal |
Calculated from 273 calories per 100 g.
Frequently Asked Questions About Psyllium seed
What are psyllium seeds?
Psyllium seeds come from Plantago ovata, a plant whose seeds and seed husks are used as sources of soluble fiber. The whole seeds are not the same product as psyllium husk, which is the outer coating separated from the seed.
How do you take psyllium seeds?
Mix psyllium seeds into plenty of water and drink the mixture promptly, or stir them into a moist food such as yogurt. They thicken as they absorb liquid, so have another glass of water and do not swallow them dry.
Are psyllium seeds the same as psyllium husk?
No. Psyllium seeds are whole seeds, while psyllium husk is their fiber-rich outer layer. The husk usually thickens more quickly, so the two can behave differently in recipes and should not automatically be swapped measure for measure.
Can psyllium seeds relieve constipation?
Yes, psyllium seeds can hold water in the bowel and add bulk to stool, which may support regular bowel movements. Take them with plenty of liquid; using them without enough fluid can make constipation worse.
Can psyllium seeds help with diarrhea?
Yes, psyllium seeds can absorb water and help make loose stool more formed. Seek medical advice for persistent diarrhea, blood in the stool, fever, or signs of dehydration rather than relying on fiber alone.
Do psyllium seeds help you lose weight?
No, psyllium seeds do not cause weight loss on their own. Their swelling fiber may help some people feel fuller, but it does not guarantee weight loss and should not replace balanced meals.
Can you grind psyllium seeds?
Yes, you can grind psyllium seeds, but the texture and thickening behavior will change, and ground seeds may thicken faster. Add them gradually to a recipe and drink enough fluid if you are eating them as a fiber source.
How much water should you drink with psyllium seeds?
Take psyllium seeds with a generous glass of water and drink more afterward. They swell as they absorb liquid, so mixing them into a small amount of fluid or swallowing them dry can make them difficult to pass.
Can psyllium seeds affect blood sugar?
Psyllium fiber may slow digestion and soften the rise in blood sugar after a meal, but it is not a substitute for diabetes treatment. If you use glucose-lowering medication, ask your clinician how to fit it into your routine.
Can psyllium seeds cause side effects?
Yes, psyllium seeds can cause gas, bloating, or stomach discomfort, especially if you increase fiber suddenly. Take them with enough liquid, start with a small amount, and stop and seek urgent help if swallowing or breathing becomes difficult.
Psyllium seed Vitamins & Minerals
Vitamins
B2
0.02mg · 2% DV
B1
0.01mg · 1% DV
Folate
4.05µg · 1% DV
B6
0.01mg · 1% DV
Minerals
Copper
0.08mg · 9% DV
Manganese
0.11mg · 5% DV
Magnesium
17mg · 4% DV
Phosphorus
27mg · 4% DV
Potassium ⭐
73mg · 2% DV
Sodium
0.81mg · 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 25 calories in 1 tablespoon (whole) (9 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 traditionally used in South Asia. The tiny seeds are often soaked until they develop a gel-like coating, or ground and mixed into recipes. In many English-speaking markets, psyllium husk is more familiar than the whole seed, so check the label if you want a particular form.
Its flavour is mild, making it easy to stir into yoghurt, porridge or baking; it can also be mixed with water and left to thicken. Psyllium seed is notably high in fibre, with 53 g per 100 g. It thickens quickly, so use a small amount at first and mix 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
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.
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
0.06g
MONOUNSATURATED
0.07g
POLYUNSATURATED
0.21g
Omega 6:3 ratio 19:1
Above the ideal 4:1 (19:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.