Group · Herbs & spices
Fenugreek
Fenugreek (Trigonella foenum-graecum) is an aromatic plant from the herbs and spices family, of which we mainly eat the small golden seeds, with their slightly bitter taste and note of roasted hazelnut. Found in Indian, North African and Middle Eastern cooking, it comes as whole seeds, as a powder or as young leaves (methi). It appears in many blends, notably curry powder. As for nutrition facts, fenugreek provides 350 kcal per 100 g, but is used in very small amounts. Its richness in protein (27.1 g) and above all fibre (24.6 g) makes it an interesting spice for lifting dishes while adding character to a varied diet.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 350 kcal |
| Kilojoules | 1470 kJ |
| Protein | 27,1 g |
| Carbohydrate | 33,8 g |
| Fat | 6,5 g |
| Fibre | 24,6 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Iron33,5 mg239 %
- Copper1,11 mg111 %
- Manganese1,23 mg62 %
- Magnesium191 mg51 %
- Vitamin B60,6 mg43 %
- Phosphorus296 mg42 %
- Potassium770 mg39 %
- Vitamin B10,32 mg29 %
- Vitamin B9dietary folate equivalents57 µg
See the other 5 nutrients
- Vitamin B20,37 mg26 %
- Zinc2,5 mg25 %
- Calcium176 mg22 %
- Vitamin B31,64 mg10 %
- Vitamin C3 mg4 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Fenugreek is used in small doses, which puts its calorie density in perspective. A teaspoon is enough to flavour a dish: at that scale, the calories, carbohydrate and fat stay minimal, while you enjoy its distinctive aroma. To soften its bitterness, dry-roast the seeds lightly in a frying pan before grinding them: the heat brings out their caramel and hazelnut notes.
- Ways to use it: whole seeds in stocks, curries and marinades, or ground for flatbreads, sauces and slow-cooked vegetables.
- Pairings: it goes well with cumin, ground turmeric and coriander seeds in a homemade curry-style blend.
- Sprouting: sprouted seeds add crunch and a green note to salads.
- Storage: keep it in an airtight jar, away from light and moisture, to preserve its aromatic oils.
Nutritionally, fenugreek stands out for its high content of soluble fibre, which contributes to feeling full and supports regular digestion. It also provides plant protein, iron, magnesium and characteristic aromatic compounds. Like most spices, it is used for its flavouring power rather than its macronutrients, since the amounts eaten are small. You can discover other flavourings in the Herbs & Spices family to vary your seasonings.
For active people: fenugreek is appreciated for lifting dishes rich in protein and complex carbohydrate, useful for both recovery and muscle gain. Try adding it to a curry of lentils or chicken after training, as part of a good fitness nutrition strategy. It does not replace a structured protein intake, but it gives flavour to healthy meals, which helps you stick to a balanced diet over the long term without monotony.
Weight control: the advantage of fenugreek is that it flavours food without adding fat or sugar. Be careful, though, with the preparations that go with it (creamy sauces, fried foods), which are far higher in calories than the spice itself. Used sparingly in light cooking, it fits perfectly into a slimming approach. To see where it stands among your everyday ingredients, take a look at the food calorie table.