Seeds

Q: How many calories in cup, with hulls, edible yield of seeds?

About 269 calories, with roughly 9.6g of protein. cup, with hulls, edible yield weighs about 46g. Use the slider above for any other portion.

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

584

cal per 100 g

Portion explorer

How much are you eating?

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

= 1.6 oz

Calories

269

Protein

9.6g

Carbs

9.2g

Fat

23.7g

Protein 13% Carbs 13% Fat 74%

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Seeds is 74% 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 584 cal. Adjust down for lighter, up for heavier.

Walking

167

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.

Fiber8.6 g31%

Sugar2.62 g—

Saturated fat4.455 g22%

Cholesterol0 mg0%

Sodium9 mg0%

Potassium645 mg14%

Calcium78 mg6%

Iron5.25 mg29%

Magnesium325 mg77%

Zinc5 mg45%

Vitamin C1.4 mg2%

Vitamin E35.17 mg234%

Vitamin A3 mcg0%

Vitamin D0 mcg0%

Vitamin B61.345 mg79%

Vitamin B120 mcg0%

Folate227 mcg57%

Niacin8.335 mg52%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Nuts

Almost identical calories.

Cal579 Protein21.1 g Fat49.9 g

Seeds

50 fewer calories per 100g · -9g fat.

Cal534 Protein18.3 g Fat42.2 g

Nuts

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

Cal647 Protein13.1 g Fat62.3 g

Common questions

The stuff people actually ask.

How many calories in cup, with hulls, edible yield of seeds?

About 269 calories, with roughly 9.6g of protein. cup, with hulls, edible yield weighs about 46g. 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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