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Niger seeds (Kala til): Nutrition and who it suits

Niger seeds are a good choice for diabetes, and fine in a portion for weight loss, PCOS and menopause. 100 g has 512 kcal, 18.9 g of protein and 10.9 g of fibre. One serving is one tablespoon (10 g), about 51 kcal.

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

NutrientPer 100 g
Energy512 kcal
Protein18.9 g
Carbohydrate23 g
Fibre10.9 g
Sugars1.8 g
Fat38.6 g
Magnesium346 mg
Folate140 µg
Iron18.2 mg

Where its calories come from

15%18%67%
  • Protein 15%
  • Carbohydrate 18%
  • Fat 67%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of niger seeds?

About 51 kcal for one tablespoon (10 g), and about 102 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (10 g) fills.

9%Magnesium
34.6 mg
6%Folate
14 µg
6%Iron
1.8 mg
6%Calcium
57.2 mg
4%Protein
1.9 g
4%Zinc
0.5 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code H015. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Are niger seeds good for weight loss, PCOS, diabetes and menopause?

Weight loss

Eat in moderation

One tablespoon (10 g) is about 51 kcal, so keep it to that.

PCOS and PCOD

Eat in moderation

One tablespoon (10 g) is about 51 kcal, so keep it to that.

Diabetes

Good choice

Only 2.3 g of carbohydrate in a 10 g serving.

Menopause

Fine as part of a meal

57 mg of calcium and 1.9 g of protein in a 10 g serving, not enough to call it a good source, but fine as part of a meal.

Weight loss and PCOSEat in moderationOne tablespoon (10 g) is about 51 kcal, so keep it to that.
DiabetesGood choiceOnly 2.3 g of carbohydrate in a 10 g serving.
MenopauseFine as part of a meal57 mg of calcium and 1.9 g of protein in a 10 g serving, not enough to call it a good source, but fine as part of a meal.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

Varieties

Per 100 g.

VarietykcalProtein (g)Fat (g)Fibre (g)
Black (shown above)51218.938.610.9
Gray50918.339.511

Also called

Assamese: Sorguja; Bengali: Ram til; Gujarati: Kada tal; Hindi: Kala til; Kannada: Gurellu; Kashmiri: Bazar-Bhang; Malayalam: Karim jeerakam; Marathi: Karale; Tamil: Kattelu; Telugu: Valasulu.

Related

Mustard seeds (Rai)Gingelly seeds (Til)Peanuts (Moongphali)Chia seedsPistachio nutsSafflower seeds (Kardi)

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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