Seeds

Q: How many calories in cup of seeds?

About 947 calories, with roughly 30.7g of protein. cup weighs about 150g. Use the slider above for any other portion.

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

631

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

947

Protein

30.7g

Carbs

17.6g

Fat

91.8g

Protein 12% Carbs 7% Fat 81%

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Seeds is 81% 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.

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 631 cal. Adjust down for lighter, up for heavier.

Walking

180

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.

Fiber11.6 g41%

Sugar0.48 g—

Saturated fat9.055 g45%

Cholesterol0 mg0%

Sodium47 mg2%

Potassium370 mg8%

Calcium60 mg5%

Iron6.36 mg35%

Magnesium345 mg82%

Zinc6.73 mg61%

Vitamin C0 mg0%

Vitamin E1.68 mg11%

Vitamin A3 mcg0%

Vitamin D0 mcg0%

Vitamin B60.4 mg24%

Vitamin B120 mcg0%

Folate115 mcg29%

Niacin5.8 mg36%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Nuts

16 more calories per 100g · -7g protein.

Cal647 Protein13.1 g Fat62.3 g

Nuts

26 more calories per 100g · -8g protein.

Cal657 Protein12.7 g Fat64.4 g

Nuts

52 fewer calories per 100g · -11g fat.

Cal579 Protein21.1 g Fat49.9 g

Common questions

The stuff people actually ask.

How many calories in cup of seeds?

About 947 calories, with roughly 30.7g of protein. cup weighs about 150g. 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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