Seeds

Q: How many calories in oz of seeds?

About 54 calories, with roughly 2.1g of protein. oz weighs about 28.35g. Use the slider above for any other portion.

Dense, satiating, one of the few honest snacks with a nutrition story.

191

cal per 100 g

Portion explorer

How much are you eating?

Drag the slider or type grams. Everything below updates live.

= 1.0 oz

Calories

Protein

2.1g

Carbs

8.3g

Fat

1.6g

Protein 15% Carbs 59% Fat 26%

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Seeds: 191 cal per 100g, mixed macros.

No single number tells the story. Use the slider to fit it to your day.

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

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For calories, eat:

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 191 cal. Adjust down for lighter, up for heavier.

Walking

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

The chef's caveat

One handful is not one serving

A "handful" of seeds is usually 30–40g, not the "1 oz (28g)" on the label. If you snack straight from the bag, expect to eat 1.5–2 servings without noticing. Weigh once to calibrate your eye.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber5.2 g19%

Saturated fat1.509 g8%

Cholesterol0 mg0%

Sodium25 mg1%

Potassium941 mg20%

Calcium36 mg3%

Iron3.67 mg20%

Magnesium54 mg13%

Zinc0.9 mg8%

Vitamin C6.6 mg7%

Vitamin A13 mcg1%

Vitamin D0 mcg0%

Vitamin B60.32 mg19%

Vitamin B120 mcg0%

Folate53 mcg13%

Niacin0.438 mg3%

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Nuts

10 more calories per 100g · -4g protein.

Cal201 Protein3 g Fat0.8 g

Nuts

37 fewer calories per 100g · -5g protein.

Cal154 Protein2.3 g Fat0.5 g

Seeds

102 fewer calories per 100g · -3g protein.

Cal89 Protein4.1 g Fat0.5 g

Common questions

The stuff people actually ask.

How many calories in oz of seeds?

About 54 calories, with roughly 2.1g of protein. oz weighs about 28.35g. Use the slider above for any other portion.

Are seeds good for weight loss despite the calories?

Studies say yes, actually — people who add seeds to their diet without cutting other calories do not gain weight proportionally. Best theories: chewing time, satiety, and about 10–20% of the fat calories are not fully absorbed.

Is seeds actually healthy, or is that marketing?

By the numbers on this page: balanced enough that "healthy" is the wrong axis. It is food.

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