Seeds

Q: How many calories in oz of seeds?

About 160 calories, with roughly 4.8g 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.

565

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

160

Protein

4.8g

Carbs

7.3g

Fat

13.6g

Protein 11% Carbs 17% Fat 72%

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Seeds is 72% 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 565 cal. Adjust down for lighter, up for heavier.

Walking

161

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.

Fiber14 g50%

Saturated fat6.722 g34%

Cholesterol0 mg0%

Sodium11 mg0%

Potassium475 mg10%

Calcium989 mg76%

Iron14.76 mg82%

Magnesium356 mg85%

Zinc7.16 mg65%

Vitamin C0 mg0%

Vitamin A0 mcg0%

Vitamin D0 mcg0%

Vitamin B60.802 mg47%

Vitamin B120 mcg0%

Folate98 mcg25%

Niacin4.581 mg29%

How it stacks

Compared to its neighbors.

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

Nuts

14 more calories per 100g · +4g protein.

Cal579 Protein21.1 g Fat49.9 g

Seeds

31 fewer calories per 100g · -6g fat.

Cal534 Protein18.3 g Fat42.2 g

Nuts

82 more calories per 100g · -4g protein.

Cal647 Protein13.1 g Fat62.3 g

Common questions

The stuff people actually ask.

How many calories in oz of seeds?

About 160 calories, with roughly 4.8g 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: dense in unsaturated fat, fiber, and micronutrients — the "high calorie ≠ unhealthy" case in food form.

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