Nutrition database
Seeds nutrition facts
Sunflower, pumpkin, chia, flax, sesame, hemp and other seeds. Like nuts, they are energy dense and high in fat per ounce.
| Food | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Chia Seeds | 1 oz | 138 | 4.7 g | 11.9 g | 8.7 g |
| Flaxseed | 1 tbsp, whole | 55 | 1.9 g | 3 g | 4.3 g |
| Hemp Seeds | 3 tbsp | 166 | 9.5 g | 2.6 g | 14.6 g |
| Pumpkin Seeds | 1 oz | 158 | 8.6 g | 3 g | 13.9 g |
| Sesame Seeds | 1 tbsp | 52 | 1.6 g | 2.1 g | 4.5 g |
| Sunflower Seeds | 1 oz | 165 | 5.5 g | 6.8 g | 14.1 g |
| Poppy Seeds | 1 tsp | 15 | 0.5 g | 0.8 g | 1.2 g |
| Raw Sunflower Seeds | 1 cup, with hulls, edible yield | 269 | 9.6 g | 9.2 g | 23.7 g |
| Roasted Pumpkin Seeds | 1 oz | 163 | 8.5 g | 4.2 g | 13.9 g |
| Salted Sunflower Seeds | 1 oz | 165 | 5.5 g | 6.8 g | 14.1 g |
| Boiled Breadfruit Seeds | 1 oz | 48 | 1.5 g | 9.1 g | 0.7 g |
| Dried Breadnut Seeds | 1 oz | 104 | 2.4 g | 22.5 g | 0.5 g |
| Hulled Sesame Seeds | 1 tbsp | 50 | 1.6 g | 0.9 g | 4.9 g |
| Lotus Seeds | 1 oz (42 medium seeds) | 94 | 4.4 g | 18.3 g | 0.6 g |
| Oil Roasted Sunflower Seeds | 1 oz | 168 | 5.7 g | 6.5 g | 14.5 g |
| Raw Breadfruit Seeds | 1 oz | 54 | 2.1 g | 8.3 g | 1.6 g |
| Raw Breadnut Seeds | 1 oz (8-14 seeds) | 62 | 1.7 g | 13.1 g | 0.3 g |
| Raw Lotus Seeds | 1 oz | 25 | 1.2 g | 4.9 g | 0.2 g |
| Roasted Breadfruit Seeds | 1 oz | 59 | 1.8 g | 11.4 g | 0.8 g |
| Roasted Cottonseed Kernels | 1 cup | 754 | 48.6 g | 32.6 g | 54.1 g |
| Safflower Seed Kernels | 1 oz | 147 | 4.6 g | 9.7 g | 10.9 g |
| Salted Oil Roasted Sunflower Seeds | 1 oz | 168 | 5.7 g | 6.5 g | 14.5 g |
| Salted Roasted Pumpkin Seeds | 1 oz | 163 | 8.5 g | 4.2 g | 13.9 g |
| Salted Sunflower Kernels from Shell | 1 oz | 155 | 5.5 g | 4.3 g | 14.1 g |
| Salted Toasted Hulled Sesame Seeds | 1 oz | 161 | 4.8 g | 7.4 g | 13.6 g |
| Salted Toasted Sunflower Seeds | 1 oz | 175 | 4.9 g | 5.8 g | 16.1 g |
| Salted Whole Pumpkin Seeds | 1 oz (85 seeds) | 126 | 5.3 g | 15.2 g | 5.5 g |
| Sisymbrium Seeds | 1 oz | 90 | 3.4 g | 16.5 g | 1.3 g |
| Toasted Hulled Sesame Seeds | 1 oz | 161 | 4.8 g | 7.4 g | 13.6 g |
| Toasted Sesame Seeds | 1 oz | 160 | 4.8 g | 7.3 g | 13.6 g |
| Toasted Sunflower Seeds | 1 oz | 175 | 4.9 g | 5.8 g | 16.1 g |
| Watermelon Seeds | 1 oz | 158 | 8 g | 4.3 g | 13.4 g |
| Whole Pumpkin Seeds | 1 oz (85 seeds) | 126 | 5.3 g | 15.2 g | 5.5 g |
Per-100 g figures compare foods on equal weight. Per-serving figures in the table use each food's default USDA serving.
Seeds compared, per 100 g
- Most protein per 100 g: Roasted Cottonseed Kernels (32.6 g), Hemp Seeds (31.6 g), Pumpkin Seeds (30.2 g).
- Fewest calories per 100 g: Raw Lotus Seeds (89), Boiled Breadfruit Seeds (168), Raw Breadfruit Seeds (191).
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