Seeds

Q: How many calories in oz (8-14 seeds) of seeds?

About 62 calories, with roughly 1.7g of protein. oz (8-14 seeds) weighs about 28.35g. Use the slider above for any other portion.

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

217

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

1.7g

Carbs

13.1g

Fat

0.3g

Protein 11% Carbs 85% Fat 4%

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Seeds: 217 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 217 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.

Saturated fat0.267 g1%

Cholesterol0 mg0%

Sodium31 mg1%

Potassium1183 mg25%

Calcium98 mg8%

Iron2.09 mg12%

Magnesium68 mg16%

Zinc1.13 mg10%

Vitamin C27.4 mg30%

Vitamin A12 mcg1%

Vitamin D0 mcg0%

Vitamin B60.403 mg24%

Vitamin B120 mcg0%

Folate66 mcg17%

Niacin0.88 mg6%

How it stacks

Compared to its neighbors.

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

Nuts

16 fewer calories per 100g.

Cal201 Protein3 g Fat0.8 g

Seeds

26 fewer calories per 100g · +5g fat.

Cal191 Protein7.4 g Fat5.6 g

Nuts

63 fewer calories per 100g · -4g protein.

Cal154 Protein2.3 g Fat0.5 g

Common questions

The stuff people actually ask.

How many calories in oz (8-14 seeds) of seeds?

About 62 calories, with roughly 1.7g of protein. oz (8-14 seeds) 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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