Seeds

Q: How many calories in cup of seeds?

About 754 calories, with roughly 48.6g of protein. cup weighs about 149g. Use the slider above for any other portion.

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

506

cal per 100 g

Portion explorer

How much are you eating?

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

= 5.3 oz

Calories

754

Protein

48.6g

Carbs

32.6g

Fat

54.1g

Protein 24% Carbs 16% Fat 60%

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Seeds is 60% fat by calorie — almost all of it unsaturated.

Dense fuel, not junk. Fat is 9 cal/g vs 4 for protein or carbs — an ounce is a real portion, not a "handful."

Reverse calculator

Work backwards from your target.

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 506 cal. Adjust down for lighter, up for heavier.

Walking

145

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.

Fiber5.5 g20%

Saturated fat9.699 g48%

Cholesterol0 mg0%

Sodium25 mg1%

Potassium1350 mg29%

Calcium100 mg8%

Iron5.4 mg30%

Magnesium440 mg105%

Zinc6 mg55%

Vitamin C9 mg10%

Vitamin A22 mcg2%

Vitamin D0 mcg0%

Vitamin B60.782 mg46%

Vitamin B120 mcg0%

Folate233 mcg58%

Niacin3 mg19%

How it stacks

Compared to its neighbors.

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

Seeds

28 more calories per 100g · -14g protein.

Cal534 Protein18.3 g Fat42.2 g

Nuts

73 more calories per 100g · -11g protein.

Cal579 Protein21.1 g Fat49.9 g

Nuts

119 fewer calories per 100g · -26g protein.

Cal387 Protein6.2 g Fat23.9 g

Common questions

The stuff people actually ask.

How many calories in cup of seeds?

About 754 calories, with roughly 48.6g of protein. cup weighs about 149g. 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: dense in unsaturated fat, fiber, and micronutrients — the "high calorie ≠ unhealthy" case in food form.

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