Edible parts
Spice as sold
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 1351 kJ / 323 kcal | 16% |
| Protein | 23 g | 46% |
| Carbohydrate | 58.4 g | 22% |
| Fat | 6.41 g | 9% |
| Saturated fat | 1.46 g | 7% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 24.6 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Vitamin A | 3 µg RAE | <1% |
| Vitamin C | 3 mg | 4% |
| Folate | 57 µg | 28% |
| Thiamin (B1) | 0.32 mg | 29% |
| Riboflavin (B2) | 0.37 mg | 26% |
| Niacin (B3) | 1.64 mg | 10% |
| Vitamin B6 | 0.6 mg | 43% |
| Calcium | 176 mg | 22% |
| Iron | 33.5 mg | 239% |
| Magnesium | 191 mg | 51% |
| Potassium | 770 mg | 39% |
| Zinc | 2.5 mg | 25% |
| Copper | 1.11 mg | 111% |
| Manganese | 1.23 mg | 61% |
| Phosphorus | 296 mg | 42% |
| Selenium | 6.3 µg | 11% |
| Sodium | 67 mg | — |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Spices, fenugreek seed (USDA FDC SR Legacy 171324). Nutrients the row does not report are left blank.
Prep notes
Maple-bitter. Iron is real. The leaf (methi) is a different, greener food — this is the hard yellow seed. Soak or toast; raw it is a pebble.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Fenugreek seed (Trigonella foenum-graecum) is listed in Thrive’s plant atlas under spice. Nutrition below is per 100 g with % NRV (UK) where a reference exists — food data for curiosity, not a diary score or medical claim. Edible part covered here: Spice as sold.