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Fenugreek

Trigonella foenum-graecum

Also known as fenugreek, methi, methi seed

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The hard, bitter seed of a legume-family plant, used whole, ground or sprouted, and responsible for the smell most people associate with commercial curry powder. The USDA entry is per 100 g of seed, while a teaspoon is around four grams.

Blood Sugar & Metabolic HealthHeart HealthMuscle & Physical Performance

Potential health benefits

Best supported: Moderate

Ordered by how well the human research supports them — strongest first. A rating describes the state of the evidence, not how impressive the food is. How we rate evidence.

Blood glucose response

Blood Sugar & Metabolic Health
Moderate evidence

Meta-analyses of randomised trials report reductions in fasting glucose and HbA1c with fenugreek seed in people with type 2 diabetes. The trials are small and heterogeneous, and the doses used are roughly five to twenty-five grams of seed powder a day — many times a culinary amount, and enough to cause digestive side effects.

What may be going on: A viscous galactomannan fibre fraction slows carbohydrate absorption, and the amino acid 4-hydroxyisoleucine has been shown to affect insulin secretion in laboratory work.

Moderate evidence. Several human studies point the same way, with real caveats.

4 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Blood lipid profile

Heart Health
Limited evidence

Some trials report reductions in total cholesterol and triglycerides alongside the glucose findings. Results are less consistent, and the same dose caveat applies.

Limited evidence. Early human work, or mostly lab and animal research.

4 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Exercise performance

Muscle & Physical Performance
Insufficient evidence

Fenugreek extracts are marketed to raise testosterone and improve strength. The trials are small, short, frequently industry-funded and inconsistent with one another, which is not a basis for a conclusion.

Insufficient evidence. Not enough human research to say anything useful yet.

4 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Ask about Fenugreek

Ask about Fenugreek

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Key nutrients

Nutrient content per 100 grams
NutrientAmount% DV
Macronutrients
Calories323 kcal16%
Protein23 g46%
Total fat6.41 g8%
Carbohydrate58.4 g21%
Fibre24.6 g88%
Water8.84 g—
Fats
Saturated fat1.46 g7%
Cholesterol0 mg0%
Vitamins
Vitamin A3 µg0%
Vitamin C3 mg3%
Vitamin D0 µg0%
Thiamin (B1)0.322 mg27%
Riboflavin (B2)0.366 mg28%
Niacin (B3)1.64 mg10%
Vitamin B60.6 mg35%
Folate57 µg14%
Vitamin B120 µg0%
Minerals
Calcium176 mg14%
Iron33.5 mg186%
Magnesium191 mg45%
Phosphorus296 mg24%
Potassium770 mg16%
Sodium67 mg3%
Zinc2.5 mg23%
Copper1.11 mg123%
Manganese1.23 mg53%
Selenium6.3 µg11%
Other measured compounds
Ash3.4 g—

Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.

Source record: Spices, fenugreek seed (USDA FoodData Central, FDC ID 171324).

% DV uses the FDA Daily Values for adults and children aged 4 and over. A dash means no Daily Value has been established for that nutrient.

Bioactive compounds

Compounds present in meaningful amounts. Presence is banded rather than quantified, because whole-food levels vary enormously with variety, growing conditions, storage and preparation.

How preparation changes things

Only effects with real support are listed. If a preparation method is missing, it is because nothing dependable is documented — not because it makes no difference.

  • soakedReduces bitterness and saponin content

    Soaking or sprouting fenugreek seed reduces its bitterness and lowers saponin and other antinutrient content, which is the traditional handling in cuisines that use it in quantity.

Things to know

Allergies, interactions and intake concerns. Every food gets this section — a reference where everything is uniformly good is not a reference.

  • Worth knowing

    Avoid therapeutic doses in pregnancy

    Fenugreek at medicinal doses has uterine stimulant activity and is traditionally avoided in pregnancy. It also passes a maple-syrup odour into sweat and urine, including in breastfed infants, which has caused false suspicion of maple syrup urine disease on newborn screening.

  • Allergy

    Cross-reactivity with peanut and chickpea

    Fenugreek is a legume, and allergic reactions including anaphylaxis are documented, with cross-reactivity reported in people allergic to peanut, chickpea and lupin. Anyone with a legume allergy should approach it cautiously.

  • Interaction

    Glucose-lowering drugs and anticoagulants

    Fenugreek reduces fasting glucose at the doses used in trials, so it can compound the effect of insulin or sulfonylureas. It also contains coumarin-type constituents and has been associated with altered anticoagulant response.

  • Too much

    Gastrointestinal effects at trial doses

    Doses of five grams and upward commonly cause wind, bloating and diarrhoea, which is the usual reason people abandon it.