How Many Calories in Maca? Nutrition Facts & Macros
100 g of dried maca root powder has 333 calories
Protein 14g · Carbs 67g · Fat 2g
Maca (Lepidium meyenii) is a Peruvian adaptogenic root vegetable from the Andes highlands, used for thousands of years by indigenous peoples for energy, endurance, and hormone balance. At 333 kcal per 100 g, dried maca powder delivers 14 g of protein along with exceptionally high potassium (1670 mg) and iron (16.7 mg). With 17 g of fiber per 100 g, net carbs are 50 g. Maca powder is typically consumed as a supplement in smoothies, oatmeal, or energy balls, in doses of 3-10 g per day.
1393 kJ · per 100g
Calorie Calculator: Maca
100 g Maca contains 333 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 tablespoon (7 g) | 23 kcal | 1g | 4.7g | 0.1g |
| 1 teaspoon (3 g) | 10 kcal | 0.4g | 2g | 0.1g |
| 100 g | 333 kcal | 14g | 67g | 2g |
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Maca — Nutrition Facts
| Maca | per 100g |
|---|---|
| Calories | 333 kcal |
| Protein | 14 g |
| Fat | 2 g |
| Carbs | 67 g |
| Fiber | 17 g |
| Sugar | 20 g |
| Sodium | 0 mg |
| Potassium | 1670 mg |
| Magnesium | 0 mg |
| Phosphorus | 0 mg |
| Vitamin C | 8 mg |
| Vitamin B6 | 0 mg |
| Folate | 0 mcg |
| Water | 0 g |
Source: USDA FoodData Central (FDC ID: 2642714) · Data verified April 2026
Variations
Dried root powder
333 kcal per 100 g. USDA FDC 2642714.
Dietary Perspectives
For Weight Loss
Maca is a useful supplement during calorie restriction — a 7 g tablespoon adds only 23 calories while providing notable iron (1.2 mg) and potassium (117 mg). Its adaptogenic properties may help maintain energy levels during a deficit, reducing the fatigue that often leads to overeating. The 17 g fiber per 100 g promotes satiety. Mix into morning smoothies, oatmeal, or coffee for a sustained energy boost without the crash.
For Athletic Performance
Maca has been traditionally used by Andean athletes and warriors for endurance. It provides potassium (1670 mg per 100 g) essential for muscle contraction and electrolyte balance, plus iron (16.7 mg) for oxygen transport. Research suggests maca may improve exercise performance and reduce perceived exertion. Take 3-5 g daily, mixed into pre-workout smoothies or post-workout shakes. Cycling on and off every 4-6 weeks is commonly recommended.
For Keto
Maca is NOT keto-friendly at full serving — 67 g total carbs minus 17 g fiber gives 50 g net carbs per 100 g, which would blow through an entire day's carb budget. However, typical daily doses are very small: 3-5 g of maca powder adds only 1.5-2.5 g net carbs, which fits easily within a 20 g daily limit. Use it as a supplement, not a food — add a teaspoon (3 g, ~1.5 g net carbs) to bulletproof coffee or keto smoothies for its adaptogenic benefits without significant carb impact.
Frequently Asked Questions
How many calories are in maca?
Dried maca root powder has 333 calories per 100 g. However, typical serving sizes are much smaller — a tablespoon (7 g) has only 23 kcal, and a teaspoon (3 g) just 10 kcal. The calorie content is secondary to its adaptogenic properties and mineral density: 1670 mg potassium and 16.7 mg iron per 100 g.
Does maca boost energy and endurance?
Maca has been traditionally used for energy and stamina, and several studies support this. Unlike caffeine, maca does not stimulate the nervous system directly — instead, it may support energy through hormonal balance and nutrient density. It is rich in iron (16.7 mg per 100 g, supporting oxygen transport) and potassium (1670 mg, supporting muscle function). Many athletes take 3-5 g daily as a natural performance support.
How much maca should I take daily?
Standard daily doses range from 3-10 g (roughly 1-2 tablespoons). Beginners should start with 3 g per day and increase gradually. Higher doses are generally unnecessary. Maca has a malty, slightly nutty flavor that blends well into smoothies, oatmeal, yogurt, or coffee. Cycling maca (taking breaks every few weeks) is commonly recommended.
Maca vs moringa — what is the difference?
Maca is a root (Peruvian cruciferous vegetable), moringa is a tropical tree leaf. Moringa has more protein (25 vs 14 g) and far more calcium (1750 vs 383 mg), while maca has more potassium (1670 vs 1500 mg) and more carbs (67 vs 50 g). Maca is known for adaptogenic and hormonal effects, moringa for its overall mineral density. They serve different purposes and can be combined.
Does maca affect hormones?
Maca is classified as an adaptogen and has been studied for its effects on hormonal balance. Research suggests it may support libido, fertility, and menopausal symptom relief without directly altering hormone levels like estrogen or testosterone. It appears to act on the hypothalamic-pituitary axis. Effects vary by maca color — consult specific studies for your goal.
What are the different types of maca?
There are three main types based on root color: yellow maca (most common, ~60% of harvest, general energy and vitality), red maca (studied for prostate health and bone density, milder flavor), and black maca (studied for memory, stamina, and sperm production, strongest flavor). Most commercial powders are yellow maca or a blend. All types have similar macronutrient profiles but may differ in bioactive compounds called macamides.
Compare with Similar Foods
per 100g
Maca has 333 kcal per 100 g with high potassium (1670 mg), iron (16.7 mg), calcium (383 mg), 14 g protein, and 17 g fiber. Typical dose: 3-10 g/day as powder in smoothies, oatmeal, or coffee.
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