Seeds Nutrition Facts — All Varieties

Average per 100g across all varieties

479 kcal

22.1g Protein

33.5g Fat

29.8g Carbs

10.5g Fiber

All Seeds Varieties

Values per 100g. Click a row for full micronutrient data.

Variety	Cal	Protein	Fat	Carbs	Fiber	Sodium	Calcium	Iron	Vit C	Potassium
Seeds, breadfruit seeds, boiled	168	5.3g	2.3g	32g	4.8g	23mg	61mg	0.6mg	6.1mg	875mg
Seeds, breadfruit seeds, raw	191	7.4g	5.6g	29.2g	5.2g	25mg	36mg	3.7mg	6.6mg	941mg
Seeds, breadfruit seeds, roasted	207	6.2g	2.7g	40.1g	6g	28mg	86mg	0.9mg	7.6mg	1082mg
Seeds, breadnut tree seeds, dried	367	8.6g	1.7g	79.4g	14.9g	53mg	94mg	4.6mg	46.6mg	2011mg
Seeds, breadnut tree seeds, raw	217	6g	1g	46.3g	—	31mg	98mg	2.1mg	27.4mg	1183mg
Seeds, chia seeds, dried	486	16.5g	30.7g	42.1g	34.4g	16mg	631mg	7.7mg	1.6mg	407mg
Seeds, cottonseed flour, low fat (glandless)	332	49.8g	1.4g	36.1g	—	35mg	474mg	12.6mg	2.4mg	1761mg
Seeds, cottonseed flour, partially defatted (glandless)	359	41g	6.2g	40.5g	3g	35mg	478mg	12.7mg	2.4mg	1772mg
Seeds, cottonseed kernels, roasted (glandless)	506	32.6g	36.3g	21.9g	5.5g	25mg	100mg	5.4mg	9mg	1350mg
Seeds, cottonseed meal, partially defatted (glandless)	367	49.1g	4.8g	38.4g	—	37mg	504mg	13.4mg	2.5mg	1869mg
Seeds, flaxseed	534	18.3g	42.2g	28.9g	27.3g	30mg	255mg	5.7mg	0.6mg	813mg
Seeds, hemp seed, hulled	553	31.6g	48.8g	8.7g	4g	5mg	70mg	8mg	0.5mg	1200mg
Seeds, lotus seeds, dried	332	15.4g	2g	64.5g	—	5mg	163mg	3.5mg	0mg	1368mg
Seeds, lotus seeds, raw	89	4.1g	0.5g	17.3g	—	1mg	44mg	1mg	0mg	367mg
Seeds, pumpkin and squash seed kernels, dried	559	30.2g	49.1g	10.7g	6g	7mg	46mg	8.8mg	1.9mg	809mg
Seeds, pumpkin and squash seed kernels, roasted, with salt added	574	29.8g	49.1g	14.7g	6.5g	256mg	52mg	8.1mg	1.8mg	788mg
Seeds, pumpkin and squash seed kernels, roasted, without salt	574	29.8g	49.1g	14.7g	6.5g	18mg	52mg	8.1mg	1.8mg	788mg
Seeds, pumpkin and squash seeds, whole, roasted, with salt added	446	18.6g	19.4g	53.8g	18.4g	2541mg	55mg	3.3mg	0.3mg	919mg
Seeds, pumpkin and squash seeds, whole, roasted, without salt	446	18.6g	19.4g	53.8g	18.4g	18mg	55mg	3.3mg	0.3mg	919mg
Seeds, safflower seed kernels, dried	517	16.2g	38.5g	34.3g	—	3mg	78mg	4.9mg	0mg	687mg
Seeds, safflower seed meal, partially defatted	342	35.6g	2.4g	48.7g	—	3mg	77mg	4.9mg	0mg	68mg
Seeds, sesame butter, paste	586	18.1g	50.9g	24.1g	5.5g	12mg	960mg	19.2mg	0mg	582mg
Seeds, sesame butter, tahini, from raw and stone ground kernels	570	17.8g	48g	26.2g	9.3g	74mg	420mg	2.5mg	0mg	414mg
Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)	595	17g	53.8g	21.2g	9.3g	115mg	426mg	9mg	0mg	414mg
Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat)	607	18g	56.4g	17.9g	9.3g	1mg	141mg	6.4mg	0mg	459mg
Seeds, sesame butter, tahini, type of kernels unspecified	592	17.4g	53g	21.5g	4.7g	35mg	141mg	4.4mg	4.2mg	459mg
Seeds, sesame flour, high-fat	526	30.8g	37.1g	26.6g	—	41mg	159mg	15.2mg	0mg	423mg
Seeds, sesame flour, low-fat	333	50.1g	1.8g	35.5g	—	39mg	149mg	14.2mg	0mg	397mg
Seeds, sesame flour, partially defatted	382	40.3g	11.9g	35.1g	—	41mg	150mg	14.3mg	0mg	425mg
Seeds, sesame meal, partially defatted	567	17g	48g	26g	—	39mg	153mg	14.6mg	0mg	406mg
Seeds, sesame seed kernels, dried (decorticated)	631	20.5g	61.2g	11.7g	11.6g	47mg	60mg	6.4mg	0mg	370mg
Seeds, sesame seed kernels, toasted, with salt added (decorticated)	567	17g	48g	26g	16.9g	588mg	131mg	7.8mg	0mg	406mg
Seeds, sesame seed kernels, toasted, without salt added (decorticated)	567	17g	48g	26g	16.9g	39mg	131mg	7.8mg	0mg	406mg
Seeds, sesame seeds, whole, dried	573	17.7g	49.7g	23.5g	11.8g	11mg	975mg	14.6mg	0mg	468mg
Seeds, sesame seeds, whole, roasted and toasted	565	17g	48g	25.7g	14g	11mg	989mg	14.8mg	0mg	475mg
Seeds, sisymbrium sp. seeds, whole, dried	318	12.1g	4.6g	58.3g	—	92mg	1633mg	0.1mg	30.7mg	2130mg
Seeds, sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program)	617	17.3g	55.2g	23.3g	5.7g	331mg	64mg	4.1mg	2.7mg	576mg
Seeds, sunflower seed butter, without salt	617	17.3g	55.2g	23.3g	5.7g	3mg	64mg	4.1mg	2.7mg	576mg
Seeds, sunflower seed flour, partially defatted	326	48.1g	1.6g	35.8g	5.2g	3mg	114mg	6.6mg	1.3mg	67mg
Seeds, sunflower seed kernels from shell, dry roasted, with salt added	546	19.3g	49.8g	15.3g	9g	6008mg	70mg	3.8mg	1.4mg	850mg
Seeds, sunflower seed kernels, dried	584	20.8g	51.5g	20g	8.6g	9mg	78mg	5.3mg	1.4mg	645mg
Seeds, sunflower seed kernels, dry roasted, with salt added	582	19.3g	49.8g	24.1g	9g	655mg	70mg	3.8mg	1.4mg	850mg
Seeds, sunflower seed kernels, dry roasted, without salt	582	19.3g	49.8g	24.1g	11.1g	3mg	70mg	3.8mg	1.4mg	850mg
Seeds, sunflower seed kernels, oil roasted, with salt added	592	20.1g	51.3g	22.9g	10.6g	303mg	87mg	4.3mg	1.1mg	483mg
Seeds, sunflower seed kernels, oil roasted, without salt	592	20.1g	51.3g	22.9g	10.6g	3mg	87mg	4.3mg	1.1mg	483mg
Seeds, sunflower seed kernels, toasted, with salt added	619	17.2g	56.8g	20.6g	11.5g	613mg	57mg	6.8mg	1.4mg	491mg
Seeds, sunflower seed kernels, toasted, without salt	619	17.2g	56.8g	20.6g	11.5g	3mg	57mg	6.8mg	1.4mg	491mg
Seeds, watermelon seed kernels, dried	557	28.3g	47.4g	15.3g	—	99mg	54mg	7.3mg	0mg	648mg