Seeds

Q: How many calories in 3 tbsp of seeds?

About 166 calories, with roughly 9.5g of protein. 3 tbsp weighs about 30g. Use the slider above for any other portion.

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

553

cal per 100 g

Portion explorer

How much are you eating?

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

= 1.1 oz

Calories

166

Protein

9.5g

Carbs

2.6g

Fat

14.6g

Protein 21% Carbs 6% Fat 73%

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Seeds is 73% 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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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 553 cal. Adjust down for lighter, up for heavier.

Walking

158

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.

Fiber4 g14%

Sugar1.5 g—

Saturated fat4.6 g23%

Cholesterol0 mg0%

Sodium5 mg0%

Potassium1200 mg26%

Calcium70 mg5%

Iron7.95 mg44%

Magnesium700 mg167%

Zinc9.9 mg90%

Vitamin C0.5 mg1%

Vitamin E0.8 mg5%

Vitamin A1 mcg0%

Vitamin B60.6 mg35%

Folate110 mcg28%

Niacin9.2 mg57%

How it stacks

Compared to its neighbors.

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

Seeds

19 fewer calories per 100g · -13g protein.

Cal534 Protein18.3 g Fat42.2 g

Nuts

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

Cal579 Protein21.1 g Fat49.9 g

Nuts

94 more calories per 100g · -18g protein.

Cal647 Protein13.1 g Fat62.3 g

Common questions

The stuff people actually ask.

How many calories in 3 tbsp of seeds?

About 166 calories, with roughly 9.5g of protein. 3 tbsp weighs about 30g. 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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