Seeds

Q: How many calories in oz of seeds?

About 97 calories, with roughly 10.1g 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.

342

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

10.1g

Carbs

13.8g

Fat

0.7g

Protein 40% Carbs 54% Fat 6%

Get weekly calorie thinking from Caloro

One short email a week — food comparisons, restaurant hacks, and honest calorie thinking. No fluff, no fads.

Unsubscribe anytime. No spam.

You’re on the list. Your first email arrives once we have something worth sending — probably this week.

Seeds: 342 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:

—

For calories, eat:

—

Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 342 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 fat0.207 g1%

Cholesterol0 mg0%

Sodium3 mg0%

Potassium68 mg1%

Calcium77 mg6%

Iron4.86 mg27%

Magnesium350 mg83%

Zinc5.01 mg46%

Vitamin C0 mg0%

Vitamin A2 mcg0%

Vitamin D0 mcg0%

Vitamin B61.161 mg68%

Vitamin B120 mcg0%

Folate159 mcg40%

Niacin2.265 mg14%

How it stacks

Compared to its neighbors.

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

Nuts

18 more calories per 100g · -30g protein.

Cal360 Protein5.3 g Fat1.2 g

Nuts

45 more calories per 100g · -29g protein.

Cal387 Protein6.2 g Fat23.9 g

Nuts

141 fewer calories per 100g · -33g protein.

Cal201 Protein3 g Fat0.8 g

Common questions

The stuff people actually ask.

How many calories in oz of seeds?

About 97 calories, with roughly 10.1g 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.

Stop typing grams. Snap the plate.

Caloro reads any food from a photo and logs it in a second. Free to try, no card.

Open Caloro →