Asafoetida (Hing)
Asafoetida (hing) is a pungent resin powder from Ferula roots, used as a digestive carminative and onion-garlic-like umami seasoning.
Nutrition · per ~2 g serving · ≈ a pinch
- Niacin0.02 mg<1% DV
- Iron0.78 mg4% DV
- Calcium13.8 mg1% DV
- Manganese0.02 mg<1% DV
- Phosphorus1.0 mg<1% DV
- Sodium1.0 mg<1% DV
- Potassium1.0 mg<1% DV
- Organosulfur (Allicin)~1.2 mg
- Polyphenols~3.0 mg
Score · 93/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Iron217% DV
- Calcium53% DV
- Manganese44% DV
- Niacin6% DV
- Phosphorus4% DV
Overview
Asafoetida, universally known as hing, is a pungent dried resin (oleo-gum-resin) tapped from the taproots of Ferula plants, then ground and almost always cut with wheat or rice flour to temper its intensity. Raw, it has a sharply sulfurous, fermented aroma; bloomed in hot oil it mellows dramatically into a savory, onion-and-garlic-like umami that anchors much of Indian vegetarian and Jain cooking, where alliums are avoided. Its characteristic compounds are organosulfur volatiles and ferulic acid (its namesake phenolic), along with coumarins such as umbelliferone, which underpin its traditional use as a carminative, aiding digestion and reducing gas and bloating. Because commercial hing is diluted with flour, its per-100g nutrient figures reflect a blend and are best-estimate; the pure resin contributes the actives, the flour the carbohydrate. It is used by the pinch, tempered into dals, sambhar, and vegetable curries.
Health Benefits (3)
- Eases digestion and reduces bloatinglimitedVolatile organosulfur compounds stimulate digestive enzyme secretion and relax gastrointestinal smooth muscle, a classic carminative action
- Provides antioxidant and anti-inflammatory phenolicslimitedFerulic acid and coumarins scavenge free radicals and modulate inflammatory mediators
- Offers antimicrobial activitylimitedSulfur volatiles and resin acids inhibit growth of several gut and foodborne microbes
Food Pairings
- ·Always bloom in hot oil or ghee before adding other ingredients because heat converts harsh sulfur compounds into savory umami
- ·Pair with legumes and brassicas where its carminative action helps offset their gas-forming fibers
Practical Tips
- ·Use only a pinch because raw hing is overpowering and the flavor multiplies as it cooks
- ·Add to hot oil at the start of tempering (tadka), not at the end
- ·Store in a tightly sealed jar because its aroma permeates and it absorbs moisture readily
Optimal Timing
Used as a digestive aid, asafoetida is most useful tempered into the meal it accompanies.
Pinch-sized culinary use; fasting-compatible.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other herbs & spices
Per 100 g of the default form. Bars show how much higher or lower asafoetida (hing) is than the average across 76 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about asafoetida (hing)
What is asafoetida (hing)?
Asafoetida (Hing) is classified as a herbs & spices. Asafoetida (hing) is a pungent resin powder from Ferula roots, used as a digestive carminative and onion-garlic-like umami seasoning.
Is asafoetida (hing) healthy?
Asafoetida (Hing) scores 93/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Iron, Calcium, Manganese. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is asafoetida (hing) high in protein?
Not particularly. A 2 g serving provides about 0.1 g of protein (~0% of the 50 g daily value).
Is asafoetida (hing) high in fiber?
Not really. A 2 g serving provides about 0.1 g of fiber (~0% of the 28 g daily value).
Is asafoetida (hing) keto-friendly?
Yes — it fits comfortably in most keto plans. A 2 g serving has about 1.3 g of net carbs (1.4 g total minus 0.1 g fiber).
When is the best time to eat asafoetida (hing)?
Best in the with_meals. Used as a digestive aid, asafoetida is most useful tempered into the meal it accompanies.
How much asafoetida (hing) should I eat?
A typical serving is around 2 g (~6 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating asafoetida (hing) alongside several other herbs & spices sources.
What pairs well with asafoetida (hing)?
Asafoetida (Hing) pairs nicely with: Always bloom in hot oil or ghee before adding other ingredients because heat converts harsh sulfur compounds into savory umami; Pair with legumes and brassicas where its carminative action helps offset their gas-forming fibers.
Supplements that mirror Asafoetida (Hing)'s nutrient profile
Encyclopedia entries that supply the same signature nutrients asafoetida (hing) contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Asafoetida (Hing)
These are the nutrients asafoetida (hing)contributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.