Seeds

Q: How many calories in oz of seeds?

About 94 calories, with roughly 14.2g 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.

333

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

14.2g

Carbs

10.1g

Fat

0.5g

Protein 56% Carbs 40% Fat 4%

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Seeds is basically 56% protein by calorie. Not many foods in the aisle read that clean.

Cottage cheese, skyr, and canned tuna hit the same range. Most things marketed as "high protein" land in the 30–45% band.

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 333 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 fat0.201 g1%

Cholesterol0 mg0%

Sodium39 mg2%

Potassium397 mg8%

Calcium149 mg11%

Iron14.22 mg79%

Magnesium338 mg80%

Zinc10 mg91%

Vitamin C0 mg0%

Vitamin A3 mcg0%

Vitamin D0 mcg0%

Vitamin B60.142 mg8%

Vitamin B120 mcg0%

Folate29 mcg7%

Niacin12.533 mg78%

How it stacks

Compared to its neighbors.

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

Nuts

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

Cal360 Protein5.3 g Fat1.2 g

Nuts

54 more calories per 100g · -44g protein.

Cal387 Protein6.2 g Fat23.9 g

Nuts

132 fewer calories per 100g · -47g protein.

Cal201 Protein3 g Fat0.8 g

Common questions

The stuff people actually ask.

How many calories in oz of seeds?

About 94 calories, with roughly 14.2g 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: high protein, low fat, near zero sugar. Hard to argue with.

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