Herbs & Spices Fresh Herbs 🇬🇧 CoFID 2021 · 13-243
✦ Vitamin K and beta-carotene ✦ Vitamin C and iron ✦ Trigonelline: characteristic bitterness ✦ South Asian cooking staple

Fresh fenugreek leaves (methi) are a bitter leafy herb used extensively in South Asian cooking. They provide vitamin K, beta-carotene, vitamin C, iron, and calcium. The characteristic bitter flavour comes from alkaloids including trigonelline. They are used in Indian flatbreads (methi paratha), curries, and as a vegetable green.

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Preparation note

Blanche briefly in salted water to reduce bitterness; or salt and rest for 10 minutes then squeeze out moisture before cooking. Pairs well with potato, paneer, and lamb to balance their richness.

Sources: CoFID 2021

Macronutrients per 100g

146
kJ
Energy
4.60
g
Protein
4.80
g
Carbs
0.20
g
Fat
0.19
g
Salt

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Vitamin A (RAE) 447 µg 64%
Chloride 170 mg 21%
Calcium 140 mg 18%
Vitamin C 91.0 mg 114%
Magnesium 59.0 mg 16%
Phosphorus 45.0 mg 6%
Potassium 31.0 mg 2%
Iron 8.80 mg 63%
Niacin (B3) 1.40 mg 9%
Riboflavin (B2) 0.280 mg 20%
Copper 0.260 mg 26%
Thiamin (B1) 0.120 mg 11%
Vitamin B12 0.000 µg 0%
Vitamin D 0.000 µg 0%
Cholesterol 0.000 mg —
Beta-carotene 5,360 µg —
Retinol (vitamin A) 0.000 µg 0%

* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.

Primary data source for this entry: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021. All values are per 100g fresh weight unless stated. % Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011. Nutriofia is a research and information resource — nothing on this page constitutes medical advice. Page generated from Nutriofia database · Argarth Collective Ltd · Company No. 16864945.