Fenugreek

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By Nikola · Precision Nutrition L1 · Updated 5 November 2026

Fenugreek (Trigonella foenum-graecum) is a plant of the bean and pea family whose small, hard, yellow-brown seeds are used as a spice and whose leaves are eaten as a herb. The seeds taste bitter and nutty with a maple-like aroma, and they belong in curry powders, dal, pickles and the Balkan paste for cured beef. Fenugreek may help lower blood sugar in people with type 2 diabetes, but many studies are of low quality, and it is not safe in pregnancy in amounts above those in food (NCCIH).

Fenugreek nutrition per 100 g and per teaspoon

Nutritivo	Per 100 g (seed)	Per teaspoon (3.7 g)
Energía	323 kcal	12 kcal
Proteína	23.0 g	0.9 g
Fat	6.4 g	0.2 g
Carbohydrate	58.4 g	2.2 g
of which fibre	24.6 g	0.9 g
Hierro	33.5 mg	1.2 mg
Magnesio	191 mg	7.1 mg
Potasio	770 mg	28 mg
Calcio	176 mg	6.5 mg
Copper	1.1 mg	0.04 mg
Vitamina B6	0.6 mg	0.02 mg
folato	57 µg	2.1 µg

Source: USDA FoodData Central, SR Legacy, “Spices, fenugreek seed” (FDC 171324), checked 5 November 2026. Portions from the same record: 1 teaspoon = 3.7 g, 1 tablespoon = 11.1 g. The record gives no value for sugars. Values rounded.

Fenugreek seeds are denser than most spices, so a teaspoon weighs almost twice as much as a teaspoon of ground pepper. As a seed of a legume, fenugreek is high in protein and fibre per 100 g, but because of its bitterness recipes use half a teaspoon to a teaspoon for a whole pot. The most notable nutrient in a teaspoon is iron, about 1.2 mg. NIH recommends 8 mg a day for men and 18 mg for women aged 19-50, and notes that plant iron is absorbed better together with vitamin C rich foods.

Glycemic index

Fenugreek is not listed in the international GI tables (Atkinson 2008). A teaspoon contains about 2.2 g of carbohydrate, around 40% of it fibre, so it has no meaningful effect on blood sugar by itself.

Health benefits: what the evidence says

• Blood sugar. According to NCCIH (NIH), fenugreek may help lower blood sugar levels in people with type 2 diabetes, but many of the studies were of low quality. It should not replace diabetes treatment, and large doses can lower blood sugar too much.
• Breast milk supply. Fenugreek is widely promoted to increase milk supply, but NCCIH states it is uncertain whether it works, as studies have had mixed results.
• Menstrual cramps. The evidence is of low quality, so the effect is uncertain (NCCIH).
• Traditional herbal medicine in the EU. The European Medicines Agency’s herbal committee (HMPC) has an EU monograph for fenugreek seed as a traditional herbal medicine for temporary loss of appetite and, applied to the skin, for minor skin inflammation. “Traditional use” means the products are accepted on the basis of long use, not proven in clinical trials.
• Iron and protein in the kitchen. In normal amounts fenugreek adds a little iron and plant protein, and its savoury bitterness deepens lentil and vegetable dishes.

How to eat it

• Use little. Start with a quarter to half a teaspoon of seeds per pot. Too much makes a dish bitter.
• Toast or fry briefly. Heat the seeds in oil or ghee until they turn a shade darker, then add cebollas, ajo y Tomates. Burnt fenugreek is very bitter, so keep the heat moderate.
• In dal and curries. Fenugreek pairs with lentils, chickpeas, potatoes y espinaca, together with cumin y cúrcuma. It is a standard ingredient of many curry powders.
• Soak them. Soaking the seeds overnight softens them and mellows the bitterness; soaked seeds can be added to stews and pickles.
• Dried leaves. Dried fenugreek leaves (sold as kasuri methi) are crumbled over curries and flatbreads at the end of cooking.
• Balkan and Turkish use. Ground fenugreek with paprika and ajo makes the paste that coats air-dried beef (pastırma), and it appears in some Balkan spice salt blends.
• Storage. Whole seeds keep for a long time in a closed jar, away from light and moisture. Ground fenugreek loses aroma faster.

Who should be careful

• Pregnancy. Fenugreek is not safe during pregnancy in amounts greater than those found in food; its use has been linked to birth defects (NCCIH). Avoid capsules, teas and extracts while pregnant.
• Diabetes medicines. Large doses may cause a harmful drop in blood sugar (NCCIH). If you take medication for diabetes, talk to your doctor before using fenugreek supplements.
• Digestive side effects. Possible side effects include diarrhoea, nausea and other digestive symptoms (NCCIH).
• Allergy. Fenugreek can cause allergic reactions, including serious ones, in some people (NCCIH). If you notice itching, swelling or breathing problems after eating it, seek medical help.
• Medicines in general. Some herbs and medicines interact in harmful ways, so check with a doctor or pharmacist before taking fenugreek supplements alongside regular medication (NCCIH).
• Sprouts. Raw sprouts can carry bacteria. In 2011, outbreaks of a dangerous E. coli strain in Germany and France were linked to sprouted seeds, and EU investigators found that a lot of fenugreek seeds imported from Egypt was the most likely common link. If you sprout fenugreek at home, use seeds sold for sprouting and keep everything very clean.

Traditional view (Ayurveda)

In Usha and Vasant Lad’s food guidelines fenugreek is listed as suitable in moderation for Vata, good for Kapha and best avoided by Pitta. This is a traditional view, not a clinical finding.

Related entries and articles

• lentejas – fenugreek’s natural partner in dal
• Cumin y cúrcuma – the base of most curry powders
• Espinaca y potatoes
• Black pepper
• What is the glycemic index? (with food table)
• Natural remedies for better digestion

FAQ

Does fenugreek lower blood sugar?

It may. NCCIH says fenugreek may help lower blood sugar in people with type 2 diabetes, but many studies were of low quality. Large doses can lower blood sugar too much, so anyone on diabetes medication should talk to a doctor before using supplements.

Does fenugreek increase breast milk?

It is uncertain. Studies on fenugreek and milk supply have had mixed results (NCCIH). A breastfeeding mother who is worried about supply will get more reliable help from a midwife, doctor or lactation consultant.

Is fenugreek safe during pregnancy?

The NCCIH warning is about amounts greater than those found in food. Fenugreek in larger amounts, such as capsules, teas or extracts, is not considered safe in pregnancy and has been linked to birth defects (NCCIH).

Sources

1. USDA FoodData Central, SR Legacy: Spices, fenugreek seed (FDC 171324). fdc.nal.usda.gov
2. National Center for Complementary and Integrative Health (NIH): Fenugreek, updated February 2025. nccih.nih.gov
3. European Medicines Agency, HMPC: Trigonellae foenugraeci semen (fenugreek seed), EU herbal monograph. ema.europa.eu
4. Commission Implementing Decision 2011/402/EU of 6 July 2011 on emergency measures applicable to fenugreek seeds and certain seeds and beans imported from Egypt. legislation.gov.uk
5. NIH Office of Dietary Supplements: Iron, Fact Sheet for Consumers. ods.od.nih.gov
6. Atkinson FS, Foster-Powell K, Brand-Miller JC. International tables of glycemic index and glycemic load values: 2008. Diabetes Care. 2008;31(12):2281-2283. pmc.ncbi.nlm.nih.gov
7. Lad U, Lad V. Food Guidelines for Basic Constitutional Types, from Ayurvedic Cooking for Self-Healing, 2nd ed. The Ayurvedic Institute. ayurveda.com

This page is for information only and is not medical or dietary advice.