Fenugreek Seed
Fenugreek seed is a maple-scented legume spice with the strongest clinical evidence of any culinary seed for lowering blood sugar and cholesterol, driven by soluble galactomannan fiber and the compounds trigonelline and 4-hydroxyisoleucine.
Nutrition · per ~2 g serving · ≈ a pinch
- Vitamin B60.01 mg<1% DV
- Riboflavin0.01 mg<1% DV
- Thiamin0.01 mg<1% DV
- Folate1.1 mcg<1% DV
- Niacin0.03 mg<1% DV
- Vitamin C0.06 mg<1% DV
- Vitamin A1.2 iu<1% DV
- Iron0.67 mg4% DV
- Copper0.02 mg2% DV
- Manganese0.02 mg1% DV
- Magnesium3.8 mg<1% DV
- Phosphorus5.9 mg<1% DV
- Zinc0.05 mg<1% DV
- Potassium15.4 mg<1% DV
- Calcium3.5 mg<1% DV
- Selenium0.13 mcg<1% DV
- Sodium1.3 mg<1% DV
- Saponins~6.0 mg
Score · 97/100
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.
- Iron186% DV
- Copper123% DV
- Manganese53% DV
- Magnesium46% DV
- Vitamin B635% DV
Overview
Fenugreek seed (Trigonella foenum-graecum) is the hard, yellow-brown seed of an annual legume (Fabaceae) used as both spice and herb across India, the Middle East, and the Mediterranean. The bittersweet seeds release a distinctive maple/burnt-sugar aroma (from trigonelline and sotolon) when toasted. Among the highest-protein and highest-fiber spices at 23g protein and 24.6g fiber per 100g, fenugreek is unusual in being lower in fat and exceptionally rich in iron (33.5mg) and folate. Much of its fiber is viscous soluble galactomannan, which slows carbohydrate absorption, and the seed carries two notable bioactives: trigonelline, a pyridine alkaloid studied for glucose-lowering and neuroprotective effects, and 4-hydroxyisoleucine, an unusual amino acid that stimulates insulin secretion. Together these give fenugreek the best human evidence of any culinary spice for metabolic effects, with trials showing reduced fasting and post-meal glucose, improved HbA1c, and lower total and LDL cholesterol. It is also a traditional galactagogue used to support milk supply. For longevity-focused diets, fenugreek is a potent functional spice combining metabolic activity with dense iron, protein, and fiber. Brief toasting tames bitterness and unlocks its maple aroma.
Health Benefits (4)
- Lowers fasting and post-meal blood glucosestrongSoluble galactomannan fiber slows carbohydrate absorption while 4-hydroxyisoleucine stimulates insulin secretion and trigonelline improves glucose handling; trials show reduced fasting glucose and HbA1c
- Reduces total and LDL cholesterolmoderateViscous soluble fiber binds bile acids and the steroidal saponin diosgenin reduces cholesterol absorption, lowering serum lipids in multiple studies
- Supports lactation (galactagogue)emergingTraditional and small-trial evidence indicates fenugreek increases breast-milk production, attributed to phytoestrogenic and galactagogue compounds
- Delivers exceptional iron, protein, and folatestrong33.5mg iron, 23g protein, and 57mcg folate per 100g support oxygen transport, tissue maintenance, and cell division
Food Pairings
- ·Pair with vitamin C-rich vegetables or citrus because ascorbate sharply increases absorption of fenugreek's abundant non-heme iron
- ·Combine with cumin, coriander, and turmeric because they form the aromatic base of curry blends and balance fenugreek's bitterness
- ·Use with high-carbohydrate meals because its soluble fiber and insulinotropic compounds blunt the post-meal glucose rise
- ·Add to tomatoes and tamarind because acidity and sweetness counter the seed's natural bitterness
Practical Tips
- ·Toast whole seeds only briefly; over-toasting turns fenugreek acrid rather than maple-sweet
- ·Soak or sprout the seeds to soften bitterness and improve digestibility
- ·Buy whole seeds; they keep for 3-4 years while ground fenugreek loses aroma and grows more bitter within months
- ·Expect a harmless maple smell in sweat or urine after eating large amounts, a documented and benign effect
- ·Store in an airtight container in a cool, dark pantry
Optimal Timing
Taking fenugreek with carbohydrate-containing meals maximizes its blunting of post-meal blood sugar via soluble fiber and insulinotropic compounds.
Its metabolic benefits are tied to consumption alongside food, so it is best used within meals rather than during fasting windows.
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 fenugreek seed is than the average across 76 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about fenugreek seed
What is fenugreek seed?
Fenugreek Seed is classified as a herbs & spices. Fenugreek seed is a maple-scented legume spice with the strongest clinical evidence of any culinary seed for lowering blood sugar and cholesterol, driven by soluble galactomannan fiber and the compounds trigonelline and 4-hydroxyisoleucine.
Is fenugreek seed healthy?
Fenugreek Seed scores 97/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Iron, Copper, Manganese. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is fenugreek seed high in protein?
Not particularly. A 2 g serving provides about 0.5 g of protein (~1% of the 50 g daily value).
Is fenugreek seed high in fiber?
Not really. A 2 g serving provides about 0.5 g of fiber (~2% of the 28 g daily value).
Is fenugreek seed keto-friendly?
Yes — it fits comfortably in most keto plans. A 2 g serving has about 0.7 g of net carbs (1.2 g total minus 0.5 g fiber).
When is the best time to eat fenugreek seed?
Best in the with meals. Taking fenugreek with carbohydrate-containing meals maximizes its blunting of post-meal blood sugar via soluble fiber and insulinotropic compounds.
How much fenugreek seed 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 fenugreek seed alongside several other herbs & spices sources.
What pairs well with fenugreek seed?
Fenugreek Seed pairs nicely with: Pair with vitamin C-rich vegetables or citrus because ascorbate sharply increases absorption of fenugreek's abundant non-heme iron; Combine with cumin, coriander, and turmeric because they form the aromatic base of curry blends and balance fenugreek's bitterness; Use with high-carbohydrate meals because its soluble fiber and insulinotropic compounds blunt the post-meal glucose rise; Add to tomatoes and tamarind because acidity and sweetness counter the seed's natural bitterness.
Supplements that mirror Fenugreek Seed's nutrient profile
Encyclopedia entries that supply the same signature nutrients fenugreek seed contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Fenugreek Seed
These are the nutrients fenugreek seedcontributes 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.