Know what’s on your plate
Fenugreek seed
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 323 kcal —
- Protein 23 g 46%
- Carbohydrate 34 g 12%
- Fat 6.4 g 8%
- Saturated fat 1.5 g 7%
- Fibre 25 g 88%
- Sodium 67 mg 3%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 3 µg 0%
- Vitamin C 3 mg 3%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.32 mg 27%
- Riboflavin (B2) 0.37 mg 28%
- Niacin (B3) 1.6 mg 10%
- Vitamin B6 0.6 mg 35%
- Folate (B9) 57 µg 14%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 176 mg 14%
- Iron 33.5 mg 186%
- Magnesium 191 mg 45%
- Phosphorus 296 mg 24%
- Potassium 770 mg 16%
- Zinc 2.5 mg 23%
- Copper 1.1 mg 123%
- Manganese 1.2 mg 53%
- Selenium 6.3 µg 11%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 323 | 23 g | 34 g | 6.4 g |
| 1 × tsp | 3.7 g | 12 | 0.9 g | 1.2 g | 0.2 g |
| 1 × tbsp | 11.1 g | 36 | 2.6 g | 3.7 g | 0.7 g |
| 2 × tsp | 7.4 g | 24 | 1.7 g | 2.5 g | 0.5 g |
| ½ × tsp | 1.9 g | 6 | 0.4 g | 0.6 g | 0.1 g |
| 3 × tsp | 11.1 g | 36 | 2.6 g | 3.7 g | 0.7 g |
| 4 × tsp | 14.8 g | 48 | 3.4 g | 5 g | 0.9 g |
Similar foods
Questions about Fenugreek seed
How do you use whole fenugreek seeds in a curry?
Add just a small pinch to hot oil at the start, before the other spices, and let the seeds sizzle briefly until fragrant; take care not to brown them too much, or they turn sharply bitter. They are used this way in many South Asian curries and dals.
Should you soak fenugreek seeds before cooking them?
Soaking them for several hours softens the seeds and mellows their bitterness, which is useful when adding them to a stew or blending them into a paste. For a quick tempering in hot oil, use them dry instead.
How do you reduce the bitterness of fenugreek seeds?
Toast them gently in a dry pan over a low heat for a minute or two, stirring constantly, then grind or use them as directed. Stop as soon as they smell nutty; darkened seeds taste bitter.
What dishes use fenugreek seeds?
They flavour Indian dals, curries and pickles, and are one of the spices used in Bengali panch phoron. A few seeds can also add depth to a spice rub or a slow-cooked lentil dish.
What can you use instead of fenugreek seeds?
There is no exact substitute: a little mustard seed gives a similar savoury edge, while a pinch of fennel seed adds sweetness, but neither has fenugreek’s distinctive bitter, maple-like aroma. Use less of either at first.
How should you store fenugreek seeds?
Keep them in a tightly sealed jar in a cool, dark cupboard, away from the cooker and other sources of heat. Whole seeds keep their aroma longer than ground fenugreek; grind only what you need.
Are fenugreek seeds the same as fenugreek leaves?
No. They come from the same plant, but seeds are hard, pungent and bitter, while the leaves are softer and more herbal; dried leaves are often called kasuri methi and are crumbled into dishes near the end of cooking.
Source: USDA FoodData Central 171324 · per 100 g · carbohydrate per EU label, fibre excluded
