Nutrition facts fenugreek: Fenugreek | Description, Plant, Seeds, Uses, & Facts

22.08.202310.06.2023 by alexxlab

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Health Benefits, Nutritional Facts, and More

Written by WebMD Editorial Contributors

Reviewed by Christine Mikstas, RD, LD on March 15, 2023

There are a lot of theories and traditions around the use of the fenugreek plant. In ancient Chinese medicine, fenugreek has been used for centuries. Unfortunately, whether any of its benefits are reliable is hard to say. There have not been enough quality studies of this herb to make a definitive decision on its medicinal properties.

Although there is no good scientific evidence that the medical uses of fenugreek are legitimate, many cultures worldwide use it as a natural medicine. Fenugreek is sometimes taken by mouth for those with diabetes to lower blood sugar levels, menstrual cramps in women, high cholesterol, and other health conditions.

Breastfeeding Mothers

The fenugreek seed is sometimes used to increase milk supply in women who are breastfeeding. A small study showed that breastfeeding mothers who drank fenugreek tea increased their milk production, allowing their babies to gain more weight. Another study showed women who drank the tea were able to produce double the amount of milk compared to mothers who didn’t drink the tea.

One of the side effects of fenugreek is an increase in perspiration (sweating). Its ability to increase milk supply is thought to be linked with how fenugreek affects the sweat glands.

Lower Blood Sugar Levels

A few small clinical studies have found that adding fenugreek powder to hot water or bread recipes can benefit people with diabetes. Doctors recorded several vital signs of those in the study before and after adding fenugreek to their diet. Among those vital signs was blood sugar level. The participants showed lower blood sugar levels after taking the fenugreek powder.

In smaller studies, people with diabetes reported lower sugar levels and noted better insulin response when they took one gram of fenugreek daily.

Menstrual Cramps

Although they were small studies, a few indicated that taking fenugreek seed pills or drinking the tea made from the seeds could reduce and shorten the duration of menstrual pain, such as cramps. These women were then able to reduce the number of additional painkillers needed during their menstruation.

Increased Sex Drive and Sexual Performance in Men

In Australia, a small study found an interesting link between fenugreek extract and testosterone levels in men. After six weeks of receiving fenugreek extract, the men reported enhanced libido (sex drive) and sexual performance.

The same properties that are thought to cause this change in testosterone levels are the same properties that lower cholesterol and anti-cancer properties.

Nutrients per Serving

One serving (1 tablespoon) of fenugreek seed, contains:

Protein: 2.5 grams
Fat: 0.7 grams
Carbohydrates: 6.5 grams
Dietary fiber: 2.7 grams
Sodium: 7.4 milligrams
Potassium: 85.5 milligrams

Like many seeds, there is a fair amount of protein in the fenugreek seed. While there are many other essential vitamins and minerals in fenugreek, there are side effects too. These side effects might indicate that you are ingesting too much:

Diarrhea
Gas
Worsening asthma
Perspiration

Fenugreek is a legume plant and could potentially cause issues for someone with a peanut allergy. Likewise, some medications may react with fenugreek, so check with your doctor before taking it.

Fenugreek supplements are available as a tablet or capsule that you can take daily. Some supplements contain additional ingredients. Be sure to confirm the other components will not be harmful to your specific diet.

Fenugreek can be found in a powder form where you can add it to things such as:

●Yogurt

●Water (hot or cold)

●Bread or other baked goods

●Tea

●Homemade pickles

The leaves of the fenugreek plant are almost impossible to find in the United States. Asian markets are sometimes known to have frozen fenugreek leaves, but even they can be difficult to find.

If you find them, adding them to soups and curries can be a great way to add another layer of flavor and nutrients to your dish.

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An Herb with Impressive Health Benefits

Fenugreek may help increase breastmilk production, enhance testosterone levels, and promote blood sugar control. It has also been linked to other health benefits, but more research is needed.

Fenugreek is an herb long used in alternative medicine. It’s a common ingredient in Indian dishes and often taken as a supplement.

This herb may have numerous health benefits.

This article explains everything you need to know about fenugreek, including its benefits, side effects, and uses.

Fenugreek (Trigonella foenum-graecum) is a plant that stands around 2–3 feet (60–90 centimeters) tall. It has green leaves, small white flowers, and pods that contain small, golden-brown seeds (1).

For thousands of years, fenugreek has been used in alternative and Chinese medicine to treat skin conditions and many other diseases (1).

It is also a common household spice and thickening agent and can be found in many products, such as soap and shampoo.

Fenugreek seeds and powder are also used in many Indian dishes for their nutritional profile and slightly sweet, nutty taste.

SUMMARY
Fenugreek is an interesting herb with diverse uses and many potential health benefits.

One tablespoon, or 11 grams (g), of whole fenugreek seeds contains 35 calories and several nutrients, including (2):

Fiber: 3 g
Protein: 3 g
Carbs: 6 g
Fat: 1 g
Iron: 21% of the Daily Value (DV)
Manganese: 6% of the DV
Magnesium: 5% of the DV

SUMMARY
Fenugreek seeds have a healthy nutritional profile, containing a good amount of fiber and minerals, including iron and manganese.

Breast milk is the best source of nutrition for your baby’s development. However, some people may struggle to produce sufficient amounts.

While prescription drugs are commonly used to boost breastmilk production, research suggests that fenugreek may be a safe, natural alternative.

One older, 14-day study in 78 new mothers found that drinking herbal tea with fenugreek seeds increased breast milk production, which helped babies gain more weight (4).

Another 2011 study split 66 mothers into three groups. One received fenugreek tea, the second received a placebo, and the third received nothing (5).

The volume of pumped breast milk increased from around 1.15 ounces (oz), or 34 milliliters (mL) in the control and placebo groups to 2.47 oz (73 mL) in the fenugreek group (5).

These studies used fenugreek herbal tea instead of supplements, but supplements are likely to have similar effects.

Though this research is encouraging, you should discuss any concerns about breastmilk production with a healthcare professional.

SUMMARY
Research suggests that fenugreek may increase breastmilk production and the rate of weight gain in newborn babies.

One of the most common reasons men use fenugreek supplements is to boost testosterone.

Some studies have found that it has beneficial effects, including an increased libido.

In one study, taking 300 milligrams (mg) of fenugreek twice daily for 8 weeks led to significant increases in testosterone levels in men when combined with resistance training (6).

Participants also experienced a reduction in body fat compared to a control group, without any decrease in muscle strength (6).

In another older 6-week study, 30 males took a supplement with 600 mg of fenugreek extract — along with magnesium, zinc, and vitamin B6 — to assess changes in sexual function and libido. Most participants reported increased strength and improved sexual function (7).

However, more research is needed.

SUMMARY
Initial research suggests that fenugreek can boost testosterone levels and sexual function in males.

Fenugreek may aid metabolic conditions, such as diabetes (8).

In one study, people with type 2 diabetes who took 5 g of fenugreek seed powder twice daily for 2 months experienced a reduction in fasting blood sugar levels, belly fat, body mass index, and hemoglobin A1c, a marker of long-term blood sugar control (9).

The high fiber content found in fenugreek powder or seeds could also be beneficial for supporting blood sugar control, even in people without diabetes.

In fact, one study found that replacing 10% of the refined wheat flour in buns and flatbreads with fenugreek powder significantly reduced blood sugar levels after eating in people without diabetes (10).

SUMMARY
Evidence supports fenugreek’s role in blood sugar control and the treatment of type 2 diabetes.

Fenugreek has been used to treat a variety of conditions. However, many of these uses have not been studied well enough to reach strong conclusions.

Preliminary research suggests that fenugreek may aid:

Appetite control: Some studies show a reduction in fat intake and appetite. One 14-day study found that participants spontaneously reduced total fat intake by 17% (11, 12, 13, 14, 15).
Cholesterol levels: Some evidence indicates that fenugreek can lower cholesterol and triglyceride levels (16).
Heartburn: One older 2-week pilot study in people with frequent heartburn found that fenugreek reduced their symptoms. In fact, its effects matched those of antacid medications (17).
Inflammation: This herb has demonstrated anti-inflammatory effects in rats and mice. More research is needed to confirm this in humans (18, 19, 20).

In addition, some reviews and anecdotal reports from traditional medicine suggest that fenugreek can help with improving metabolism, easing digestive issues, and treating numerous other conditions (21).

SUMMARY
Although more research is needed, initial results postulate that fenugreek has several other health benefits.

Fenugreek is an ingredient in many supplements. Since formulations differ, the recommended dose depends on the supplement. There is no single recommended dose.

Additionally, the dosage may vary depending on the benefit you seek.

Most testosterone-based research uses around 250–600 mg of fenugreek extract, while research on breast milk production has used around 1–6 g (22, 23).

Research on other areas has used much higher doses.

In fact, studies on the cholesterol- and blood sugar-lowering effects of fenugreek suggest that doses between 5–25 g may be most effective (24, 25).

Supplements should generally be taken before or with a meal. Since this herb aids blood sugar control, it may be best to take it with your highest carb meal of the day.

Always follow the dosage instructions on the label. If unsure, consult a healthcare professional.

SUMMARY
Your dosage of fenugreek depends on the type of supplement, as well as your health goal.

Fenugreek appears relatively safe for most people (26).

However, as with most supplements, less serious side effects like diarrhea and indigestion have been reported anecdotally.

People may also experience reduced appetite, which could be harmful if you have an eating disorder or are trying to gain weight (14, 15).

Moreover, some people report a strange and slightly sweet body odor when supplementing, but this is unconfirmed.

Given its effect on blood sugar, fenugreek should be used with caution if you’re taking diabetes medication or other supplements that lower blood sugar levels.

Animal studies suggest that very high doses cause numerous adverse side effects, including DNA damage, decreased fertility, neurological problems, and an increased risk of miscarriage (27).

Although most of these side effects haven’t been confirmed in humans and the dosages used are unusually high, some scientists are concerned about the use of fenugreek supplements (27).

It’s always a good idea to check with a medical professional before starting a new supplement. Most importantly, ensure that you’re taking a safe dose.

SUMMARY
In humans, fenugreek may cause mild side effects, although it appears relatively safe at the correct dosage.

Fenugreek is a unique herb that has long been used in alternative medicine.

Based on the available evidence, fenugreek has benefits for lowering blood sugar levels, boosting testosterone, and increasing milk production in people who are breastfeeding.

Fenugreek may also reduce cholesterol levels, lower inflammation, and help with appetite control, but more research is needed in these areas.

Calories Fenugreek seeds. Chemical composition and nutritional value.

Chemical composition and nutritional analysis

Nutritional information and chemical composition

“Fenugreek seeds” .

The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of the edible part.

Nutrient	Number	Norm**	% of the norm in 100 g	% of the norm in 100 kcal	100% normal
Calories	323 kcal	1684 kcal	19. 2%	5.9%	521 g
Proteins	23 g	76 g	30.3%	9.4%	330 g
Fats	6.41 g	56 g	11.4%	3.5%	874 g
Carbohydrates	33.75 g	219 g	15.4%	4.8%	649 g
Dietary fiber	24. 6 g	20 g	123%	38.1%	81 g
Water	8.84 g	2273 g	0.4%	0.1%	25713 g
Ash	3.4 g	~
Vitamins
Vitamin A RE	3 mcg	900 mcg	0. 3%	0.1%	30000 g
Vitamin B1, thiamine	0.322 mg	1.5 mg	21.5%	6.7%	466 g
Vitamin B2, riboflavin	0.366 mg	1.8 mg	20.3%	6.3%	492 g
Vitamin B6, pyridoxine	0.6 mg	2 mg	30%	9. 3%	333 g
Vitamin B9, folates	57 mcg	400 mcg	14.3%	4.4%	702 g
Vitamin C, ascorbic	3 mg	90 mg	3.3%	1%	3000 g
Vitamin PP, NE	1.64 mg	20 mg	8.2%	2.5%	1220 g
Macronutrients
Potassium, K	770 mg	2500 mg	30. 8%	9.5%	325 g
Calcium, Ca	176 mg	1000 mg	17.6%	5.4%	568 g
Magnesium, Mg	191 mg	400 mg	47.8%	14.8%	209 g
Sodium, Na	67 mg	1300 mg	5.2%	1.6%	1940
Sulfur, S	230 mg	1000 mg	23%	7. 1%	435 g
Phosphorus, P	296 mg	800 mg	37%	11.5%	270 g
Trace elements
Iron, Fe	33.53 mg	18 mg	186.3%	57.7%	54 g
Manganese, Mn	1. 228 mg	2 mg	61.4%	19%	163 g
Copper, Cu	1110 mcg	1000 mcg	111%	34.4%	90 g
Selenium, Se	6.3 mcg	55 mcg	11.5%	3.6%	873 g
Zinc, Zn	2.5 mg	12 mg	20. 8%	6.4%	480 g
Essential amino acids
Arginine*	2.465 g	~
Valine	1.102 g	~
Histidine*	0. 668 g	~
Isoleucine	1.241 g	~
Leucine	1.757 g	~
Lysine	1.684 g	~
Methionine	0. 338 g	~
Threonine	0.898 g	~
Tryptophan	0.391 g	~
Phenylalanine	1.089 g	~
Non-essential amino acids
Alanine	1. 02 g	~
Aspartic acid	2.708 g	~
Glycine	1.306 g	~
Glutamic acid	3.988 g	~
Proline	1. 198 g	~
Serine	1.215 g	~
Tyrosine	0.764 g	~
Cysteine	0.369 g	~
Sterols (sterols)
Phytosterols	140 mg	~
Saturated fatty acids
Saturated fatty acids	1. 46 g	max 18.7 g

Energy value Fenugreek seeds is 323 kcal.

tbsp = 11.1 g (35.9 kcal)
tsp = 3.7 g (12 kcal)

Main source: USDA National Nutrient Database for Standard Reference. More.

** This table shows the average norms of vitamins and minerals for an adult. If you want to know the norms based on your gender, age and other factors, then use the application
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Nutritional value per 100 g

Content per serving			% of RSP
	Calories	323 kcal	-%
	Proteins	23 g	-%
	Fats	6. 41 g	-%
	Carbohydrates	33.75 g	-%
	Dietary fiber	24.6 g	-%
	Water	8.84 g	-%

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Fenugreek seeds is rich in vitamins and minerals such as:
vitamin B1 – 21.5%, vitamin B2 – 20.3%, vitamin B6 – 30%, vitamin B9- 14.3%, potassium – 30.8%, calcium – 17.6%, magnesium – 47.8%, phosphorus – 37%, iron – 186.3%, manganese – 61.4%, copper – 111% , selenium – 11.5%, zinc – 20.8%

Vitamin B1 is part of the most important enzymes of carbohydrate and energy metabolism, providing the body with energy and plastic substances, as well as the metabolism of branched-chain amino acids. The lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
Vitamin B2 is involved in redox reactions, enhances color susceptibility of the visual analyzer and dark adaptation. Inadequate intake of vitamin B2 is accompanied by a violation of the condition of the skin, mucous membranes, impaired light and twilight vision.
Vitamin B6 is involved in the maintenance of the immune response, the processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of red blood cells, maintaining a normal level of homocysteine in the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
Vitamin B9 as a coenzyme involved in the metabolism of nucleic and amino acids. Folate deficiency leads to disruption of the synthesis of nucleic acids and protein, resulting in inhibition of cell growth and division, especially in rapidly proliferating tissues: bone marrow, intestinal epithelium, etc. Insufficient folate intake during pregnancy is one of the causes of prematurity, malnutrition, congenital deformities and developmental disorders of the child. A strong relationship was shown between the level of folate, homocysteine and the risk of cardiovascular disease.
Potassium is the main intracellular ion involved in the regulation of water, acid and electrolyte balance, is involved in the processes of nerve impulses, pressure regulation.
Calcium is the main component of our bones, acts as a regulator of the nervous system, and is involved in muscle contraction. Calcium deficiency leads to demineralization of the spine, pelvic bones and lower extremities, increases the risk of osteoporosis.
Magnesium is involved in energy metabolism, protein and nucleic acid synthesis, has a stabilizing effect on membranes, and is necessary to maintain calcium, potassium and sodium homeostasis. Lack of magnesium leads to hypomagnesemia, increased risk of developing hypertension, heart disease.
Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
Iron is a component of various proteins, including enzymes. Participates in the transport of electrons, oxygen, ensures the occurrence of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin deficiency atony of skeletal muscles, increased fatigue, myocardiopathy, atrophic gastritis.
Manganese is involved in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; necessary for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by growth retardation, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
Copper is part of the enzymes that have redox activity and are involved in the metabolism of iron, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing tissues of the human body with oxygen. Deficiency is manifested by violations of the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
Selenium – an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Bek’s disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan’s disease (endemic myocardiopathy), and hereditary thrombasthenia.
Zinc is part of more than 300 enzymes, is involved in the synthesis and breakdown of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient intake leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and fetal malformations. Recent studies have revealed the ability of high doses of zinc to disrupt the absorption of copper and thereby contribute to the development of anemia.

You can find a complete guide to the healthiest foods in the My Healthy Diet app.

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Chemical composition “Fenugreek, seeds”

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Calculators

calories, nutritional value 003 Legumes

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Fenugreek

Quantity x {{unitOption.title}} piece

Energy 323 kcal

= 1352 kJ

Proteins 23 g

Carbohydrates 58.4 g

Fats 6.4 g

Fiber –

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Protein {{foodstuff.foodstuff. protein}} g-

Carbohydrate {{foodstuff.foodstuff.carbohydrate}} g-

Fat {{foodstuff.foodstuff.fat}} g-

Fiber {{foodstuff.foodstuff.fiber}} g-

Energy 323 kcal

Proteins 23 g

Carbohydrates 58.4 g

Fats 6.4 g

Fiber –

Nutritional values 0002 Proteins

23 g

Carbohydrates

58.4 g

Sugar

Fats

6.4 g

Saturated fatty acids

–

Trans fatty acids

0014

–

Mono-unsaturated Polyunsaturated

–

Cholesterol

–

Fibers

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Salt

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Calcium

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GI Glycemic indexhelp

PHE

1150 mg

Condition	uncooked
Proteins 90 014	{{foodstuff.foodstuff.protein}} g –
Carbohydrates	{{foodstuff.foodstuff.carbohydrate}} g –
Sugar	{{foodstuff.foodstuff.sugar}} g-
Fats	02 Saturated fatty acids	{{foodstuff.foodstuff.saturatedFattyAcid}} g-
Trans fatty acids	{{foodstuff. foodstuff.transFattyAcid}} g-
Monounsaturated 9000 3	{{foodstuff.foodstuff.monoSaturated}} g-
Polyunsaturated in	{{foodstuff.foodstuff.cholesterol}} mg-
Fiber	{{foodstuff.foodstuff.fiber}} g –
Salt foodstuff.salt}} Mr.
Water
Calcium 35 {{foodstuff.foodstuff.calcium}} mg-
GI Glycemic Indexhelp	{{foodstuff.foodstuff.gi}}
PHE	{{foodstuff. foodstuff.phe}} mg-900 03
Alcohol	{{foodstuff.foodstuff.alcohol}} g

Nutritional composition

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fiber_manual_record Saturated fatty acids

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