Seeds

Q: How many calories in oz of seeds?

About 138 calories, with roughly 4.7g 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.

486

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

138

Protein

4.7g

Carbs

11.9g

Fat

8.7g

Protein 13% Carbs 33% Fat 54%

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Seeds: 486 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 486 cal. Adjust down for lighter, up for heavier.

Walking

139

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.

Fiber34.4 g123%

Saturated fat3.33 g17%

Cholesterol0 mg0%

Sodium16 mg1%

Potassium407 mg9%

Calcium631 mg49%

Iron7.72 mg43%

Magnesium335 mg80%

Zinc4.58 mg42%

Vitamin C1.6 mg2%

Vitamin E0.5 mg3%

Vitamin B120 mcg0%

Folate49 mcg12%

Niacin8.83 mg55%

How it stacks

Compared to its neighbors.

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

Seeds

48 more calories per 100g · +11g fat.

Cal534 Protein18.3 g Fat42.2 g

Nuts

93 more calories per 100g · +5g protein.

Cal579 Protein21.1 g Fat49.9 g

Nuts

99 fewer calories per 100g · -10g protein.

Cal387 Protein6.2 g Fat23.9 g

Common questions

The stuff people actually ask.

How many calories in oz of seeds?

About 138 calories, with roughly 4.7g 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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