Fenugreek: what it contains and why it matters
Fenugreek is the seeds and leaves of methi. This page lists its nutritional content from published sources and explains which lab parameters it relates to.
Last reviewed: 2026-09-04
Nutritional content of fenugreek
Per 100 g edible portion, from published composition data.
| Nutrient | Per 100 g | Source |
|---|---|---|
| EnergySpices, fenugreek seed | 323 kcal | USDA |
| ProteinSpices, fenugreek seed | 23 g | USDA |
| Total lipid (fat)Spices, fenugreek seed | 6.41 g | USDA |
| Carbohydrate, by differenceSpices, fenugreek seed | 58.35 g | USDA |
| Fiber, total dietarySpices, fenugreek seed | 24.6 g | USDA |
| IronSpices, fenugreek seed | 33.53 mg | USDA |
| MagnesiumSpices, fenugreek seed | 191 mg | USDA |
| CalciumSpices, fenugreek seed | 176 mg | USDA |
| PotassiumSpices, fenugreek seed | 770 mg | USDA |
| ZincSpices, fenugreek seed | 2.5 mg | USDA |
Which lab parameters does fenugreek relate to?
Iron
Iron is needed to make haemoglobin, the protein in red blood cells that carries oxygen around the body [WHO].
Understand your Haemoglobin result →See all iron-rich foods →
Magnesium
Magnesium supports muscle and nerve function and helps build bone [WHO].
Understand your Magnesium result →See all magnesium-rich foods →
Protein
Dietary protein provides the amino acids the body uses to build and repair tissue [WHO].
Vegetarian and dietary notes
Fenugreek seeds and leaves are entirely plant-derived, fitting vegetarian and vegan dietary frameworks.
Frequently asked questions
What is the primary macronutrient composition of fenugreek seeds?
Per 100 g of edible portion, fenugreek seeds provide 323 kcal of energy, 23.0 g of protein, 6.41 g of total fat, and 58.35 g of total carbohydrate, of which 24.6 g is dietary fiber [USDA].
How much iron is contained in fenugreek seeds, and what does iron do in the body?
Fenugreek seeds contain 33.53 mg of iron per 100 g [USDA]. Iron is a structural component of hemoglobin and myoglobin, proteins essential for the binding and systemic transport of oxygen.
What is the magnesium content of fenugreek seeds and its biological function?
Fenugreek seeds provide 191 mg of magnesium per 100 g [USDA]. Magnesium functions as an obligatory cofactor for hundreds of cellular enzymes, including those involved in protein synthesis, nucleic acid stability, and energy metabolism.
What type of dietary fiber is found in fenugreek seeds?
Fenugreek seeds contain 24.6 g of dietary fiber per 100 g [USDA], which includes a high proportion of mucilaginous, water-soluble galactomannans that form viscous solutions in water.
How does the nutritional density of fenugreek leaves differ from fenugreek seeds?
Fresh fenugreek leaves have a significantly higher water content, around 86.1 g of moisture per 100 g [ICMR-NIN], resulting in a lower energy and protein density by weight than the dried seeds.
Sources
- USDA — USDA FoodData Central, Agricultural Research Service. https://fdc.nal.usda.gov/
- WHO — World Health Organization — nutrition fact sheets. https://www.who.int/