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Fenugreek

Fenugreek seed is a kitchen spice, and trials of its patented extracts disagree on testosterone: a 2026 pooled analysis rated the evidence very low certainty.
  • Nutrition Facts

Serving Size: 1 teaspoon whole seeds (3.7g)

  • Calories: 12
  • Calories: 12
  • Fiber: 0.9g
  • Sugar: Not reported
  • Protein: 0.9g
  • Fat: 0.2g
  • Key Nutrients
Galactomannan fiber, Saponins, Trigonelline
  • Key Vitamins
Vitamin B6 (1% DV), Riboflavin (B2) (1% DV), Thiamin (B1) (1% DV)
  • Essential Minerals
Iron (7% DV), Copper (5% DV), Manganese (2% DV), Magnesium (2% DV), Phosphorus (1% DV), Zinc (1% DV), Potassium (1% DV)
  • Glycemic Impact
What’s This?
  • Glycemic Index (GI)
  • GI Score
  • Glycemic Load (GL)
  • GI per 100g:
  • Impact
  • Glycemic Scale Rating
Low
0-55
Medium
56-69
High
70+
0 20 40 60 80 100

No glycemic index number is listed for this food yet.

A mound of fenugreek seeds with a sprig of fenugreek leaves on a white background
A mound of fenugreek seeds with a sprig of fenugreek leaves on a white background
Herb
  • Health Benefits:

    • Men’s health: a small rise in testosterone is possible but not guaranteed. In 120 men aged 43 to 70, a supplier-funded trial of a seed extract found a rise the authors called small (Rao et al., The Aging Male, 2016).

    • A later trial of 95 men found blood testosterone no different from placebo (Lee-Ødegård et al., PLoS One, 2024).

    • A 2026 pooled analysis rated the evidence very low certainty (Yang et al., Frontiers in Nutrition, 2026).

    • Those trials tested patented extracts in pills, not the spice. The European Medicines Agency describes the seed as rich in galactomannans, a soluble fiber.

    • Safety: the agency rules fenugreek out for anyone allergic to peanut, soy or other legumes, and does not recommend it in pregnancy or breastfeeding.
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What’s This?

Glycemic Index (GI)

GI measures how fast a food raises blood sugar.

Glycemic Load (GL)

Tells you how big that rise actually is once portion size is factored in.

Example:

Watermelon has a high GI (it digests quickly) but a low GL because a normal serving doesn’t
contain many carbs so the actual blood-sugar impact is small.

Why it matters:

Understanding both GI and GL gives you a clearer picture of how foods affect your blood sugar both the speed of the rise and the true impact based on the portion you eat.