Gums, seed gums (includes locust bean, guar)
Whole food · Sweets
Photo: Wikipedia
Seed gums are natural, plant-derived hydrocolloids extracted from the endosperm of seeds like locust bean and guar. In their raw, powdered form, they are tasteless and odorless, but they transform liquids into smooth, viscous gels or thickened solutions. Nutritionally, they are almost pure, insoluble dietary fiber with zero sugar and negligible protein or fat.
Calorie split: 6% protein · 93% carbs · 1% fat
↓ Full nutrition💚 Why it's loved
Chefs and food manufacturers prize these gums for their unparalleled ability to thicken, stabilize, and create smooth textures in everything from ice cream to sauces, all while being virtually undetectable in flavor. In many cuisines, they are a traditional, plant-based thickener for soups and stews.
⚠️ Watch-outs & how to enjoy it better
Consuming large amounts of concentrated gum powder without adequate water can cause bloating, gas, or digestive discomfort. For those unaccustomed to high-fiber foods, starting with small portions and increasing gradually is key. Always mix gums thoroughly with other dry ingredients before adding liquid to prevent clumping.
Key benefits
- Excellent source of soluble fiber (77g per 100g)
- Acts as a prebiotic, feeding beneficial gut bacteria
- Helps stabilize blood sugar by slowing digestion
- Adds viscosity and texture without adding fat or sugar
- Can improve satiety and feelings of fullness
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Guar gum is so effective at thickening that just 1 gram can thicken a half-liter of cold water into a gel, making it a key ingredient in everything from toothpaste to fracking fluids.
Full nutrition (USDA data · scales with serving)
| Water | 15.0 g |
| Energy | 332 kcal |
| Energy | 1390 kj |
| Protein | 4.6 g |
| Total lipid (fat) | 0.50 g |
| Ash | 2.6 g |
| Carbohydrate, by difference | 77.3 g |
| Fiber, total dietary | 77.3 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 294 mg |
| Iron, Fe | 0.00 mg |
| Magnesium, Mg | 0.00 mg |
| Phosphorus, P | 0.00 mg |
| Potassium, K | 0.00 mg |
| Sodium, Na | 125 mg |
| Zinc, Zn | 0.00 mg |
| Copper, Cu | 0.00 mg |
| Selenium, Se | 0.00 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.00 mg |
| Riboflavin | 0.00 mg |
| Niacin | 0.00 mg |
| Vitamin B-6 | 0.00 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 0.00 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.00 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.06 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.06 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.22 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.22 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.07 g |
| PUFA 18:2 | 0.07 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
FAQ
What's the difference between locust bean gum and guar gum?
Both are seed gums with similar functions, but locust bean gum (from carob seeds) typically requires heat to fully hydrate and forms softer, more elastic gels. Guar gum (from guar beans) hydrates in cold water and creates thicker, more viscous solutions.
Are seed gums safe for people with diabetes?
Yes, they are generally considered beneficial. As soluble fibers, they slow carbohydrate absorption, which can help moderate blood sugar spikes after meals. However, always consult a healthcare provider for personalized advice.
Can I use these gums in baking?
Absolutely. They are crucial in gluten-free baking to mimic the binding and moisture-retaining properties of gluten. Use very small amounts (typically 0.5% to 1% of the total flour weight) to avoid a gummy texture.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.32 kcal/g · 6% calories from protein · 77.3 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.