Seeds

Q: How many calories in oz of seeds?

About 104 calories, with roughly 13.9g 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.

367

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

104

Protein

13.9g

Carbs

10.9g

Fat

1.4g

Protein 50% Carbs 39% Fat 11%

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Seeds: 367 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 367 cal. Adjust down for lighter, up for heavier.

Walking

105

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 fat1.207 g6%

Cholesterol0 mg0%

Sodium37 mg2%

Potassium1869 mg40%

Calcium504 mg39%

Iron13.35 mg74%

Magnesium760 mg181%

Zinc12.32 mg112%

Vitamin C2.5 mg3%

Vitamin A23 mcg3%

Vitamin D0 mcg0%

Vitamin B60.811 mg48%

Vitamin B120 mcg0%

Folate242 mcg61%

Niacin4.286 mg27%

How it stacks

Compared to its neighbors.

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

Nuts

Almost identical calories · -44g protein.

Cal360 Protein5.3 g Fat1.2 g

Nuts

20 more calories per 100g · -43g protein.

Cal387 Protein6.2 g Fat23.9 g

Nuts

166 fewer calories per 100g · -46g protein.

Cal201 Protein3 g Fat0.8 g

Common questions

The stuff people actually ask.

How many calories in oz of seeds?

About 104 calories, with roughly 13.9g 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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