Calories in Seeds, lotus seeds, raw

Generic food Raw Nuts and Seeds

Seeds, lotus seeds, raw contains 89 kcal per 100 g. A typical serving of 1 oz (28.4 g) provides about 25 kcal.

Roughly 76% of its calories come from carbohydrates, with 18% from protein and 5% from fat (estimated with general energy factors).

That is less energy than the typical item in nut and seed products on FoodFactly, where the median is 574 kcal per 100 g across 151 foods.

100 g provides 27% of the Daily Value for manganese, 14% of the Daily Value for Thiamin (B1) and 13% of the Daily Value for phosphorus.

These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.

The data comes from USDA FoodData Central: SR Legacy.

89kcal per 100 g
4.1 gprotein
17.3 gcarbohydrates
0.53 gfat
25kcal in 1 oz (28.4 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 89 kcal
Total fat ? 0.53 g 0.7%
Saturated fat ? 0.088 g 0.4%
Cholesterol Z 0 mg 0%
Sodium ? 1 mg 0%
Total carbohydrates C 17.3 g 6%
Dietary fiber not reported
Total sugars not reported
Protein ? 4.1 g 8%
Vitamin A ? 1 µg0.1%
Vitamin C ? 0 mg0%
Vitamin D Z 0 µg0%
Thiamin (B1) ? 0.17 mg14%
Riboflavin (B2) ? 0.04 mg3%
Niacin (B3) ? 0.43 mg3%
Pantothenic acid (B5) ? 0.23 mg5%
Vitamin B6 ? 0.17 mg10%
Folate (B9) C 28 µg7%
Vitamin B12 Z 0 µg0%
Calcium ? 44 mg3%
Iron ? 0.95 mg5%
Magnesium ? 56 mg13%
Phosphorus ? 168 mg13%
Potassium ? 367 mg8%
Zinc ? 0.28 mg3%
Copper ? 0.094 mg10%
Manganese ? 0.62 mg27%

% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.

Nutritional breakdown

Protein: 18%Carbohydrates: 76%Fat: 5%89kcal / 100 g
  • Protein 18%
  • Carbohydrates 76%
  • Fat 5%

Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).

Vitamins and minerals, % Daily Value per 100 g

Manganese27%Thiamin (B1)14%Phosphorus13%Magnesium13%Copper10%Vitamin B610%Potassium8%Folate (B9)7%Iron5%Pantothenic acid (B5)5%

Nutritional insights

  • Protein4.1 gin the lowest quarter of nut and seed products (median 16.1 g)
  • Fat0.53 gin the lowest quarter of nut and seed products (median 48.8 g)
  • Saturated fat0.088 gin the lowest quarter of nut and seed products (median 5.6 g)
  • Sodium1 mgin the lowest quarter of nut and seed products (median 18 mg)
  • Protein per 100 kcal4.6 gprotein density, useful for comparing foods with different calorie levels
  • Water77 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat ?0.1 g
Polyunsaturated fat ?0.31 g
Amino acids (18)
Tryptophan ?0.059 g
Threonine ?0.2 g
Isoleucine ?0.21 g
Leucine ?0.33 g
Lysine ?0.26 g
Methionine ?0.072 g
Cystine ?0.054 g
Phenylalanine ?0.21 g
Tyrosine ?0.1 g
Valine ?0.27 g
Arginine ?0.34 g
Histidine ?0.12 g
Alanine ?0.24 g
Aspartic acid ?0.51 g
Glutamic acid ?0.96 g
Glycine ?0.22 g
Proline ?0.34 g
Serine ?0.25 g
Individual fatty acids (7)
Linoleic acid (omega-6, 18:2) ?0.29 g
SFA 14:0 ?0.001 g
SFA 16:0 ?0.077 g
MUFA 18:1 ?0.062 g
PUFA 18:3 ?0.027 g
MUFA 20:1 ?0.012 g
MUFA 22:1 ?0.031 g
Carotenoids (2)
Retinol Z0 µg
Vitamin D (D2 + D3), International Units Z0 IU
Other components (6)
Water ?77 g
Ash ?1.1 g
Energy ?372 kJ
Vitamin A, IU ?13 IU
Folic acid Z0 µg
Folate, food ?28 µg

Other forms of Seeds

Raw, cooked, dried and processed versions are separate records with their own measured values.

FoodCaloriesProteinCarbsFat
Seeds, sisymbrium sp. seeds, whole, dried Dried or dry 318 12.1 g 58.3 g 4.6 g
Seeds, sunflower seed kernels, oil roasted, with salt added Cooked 592 20.1 g 22.9 g 51.3 g
Seeds, sunflower seed kernels, toasted, with salt added Cooked 619 17.2 g 20.6 g 56.8 g
Seeds, sunflower seed butter, with salt added 617 17.3 g 23.3 g 55.2 g
Seeds, pumpkin and squash seeds, whole, roasted, with salt added Cooked 446 18.6 g 53.8 g 19.4 g
Seeds, sesame butter, tahini, type of kernels unspecified 592 17.4 g 21.5 g 53 g
Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) 607 18 g 17.9 g 56.4 g
Seeds, watermelon seed kernels, dried Dried or dry 557 28.3 g 15.3 g 47.4 g
Seeds, sesame butter, tahini, from raw and stone ground kernels Raw 570 17.8 g 26.2 g 48 g
Seeds, sesame seed kernels, dried (decorticated) Dried or dry 631 20.5 g 11.7 g 61.2 g
Flaxseed 534 18.3 g 28.9 g 42.2 g
Seeds, pumpkin and squash seed kernels, roasted, with salt added Cooked 574 29.8 g 14.7 g 49.1 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Foods with a similar nutritional profile

FoodCaloriesProteinCarbsFat
Nuts, chestnuts, japanese, raw Raw 154 2.3 g 34.9 g 0.53 g
Nuts, chestnuts, japanese, boiled and steamed Cooked 56 0.82 g 12.6 g 0.19 g
Nuts, ginkgo nuts, raw Raw 182 4.3 g 37.6 g 1.7 g
Nuts, chestnuts, european, boiled and steamed Cooked 131 2 g 27.8 g 1.4 g
Nuts, chestnuts, chinese, boiled and steamed Cooked 153 2.9 g 33.6 g 0.76 g
Nuts, coconut water (liquid from coconuts) 19 0.72 g 3.7 g 0.2 g
Nuts, chestnuts, european, raw, peeled Raw 196 1.6 g 44.2 g 1.3 g
Nuts, chestnuts, chinese, raw Raw 224 4.2 g 49.1 g 1.1 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Frequently asked questions

How many calories are in raw seeds?

100 g of raw seeds has 89 kcal. 1 oz (28.4 g): about 25 kcal.

How much protein is in raw seeds?

Raw seeds contains 4.1 g of protein per 100 g (8% of the 50 g Daily Value), or 1.2 g in 1 oz (28.4 g). About 18% of its calories come from protein. Compared with other nut and seed products, that is in the lowest quarter (median 16.1 g).

How many carbs are in raw seeds?

Raw seeds has 17.3 g of total carbohydrates per 100 g.

How much fat is in raw seeds?

Raw seeds contains 0.53 g of fat per 100 g, of which 0.088 g is saturated (0.4% of the Daily Value).

What vitamins and minerals does raw seeds contain?

Per 100 g, the most notable amounts relative to the Daily Value are manganese (27% DV), Thiamin (B1) (14% DV), phosphorus (13% DV), magnesium (13% DV) and copper (10% DV). The full list is in the vitamins and minerals table above.

How much sodium is in raw seeds?

100 g contains 1 mg of sodium, 0% of the 2,300 mg Daily Value.

Does seeds have the same nutrition raw and dried or dry?

No. Per 100 g, seeds, lotus seeds, raw has 89 kcal, while seeds, sisymbrium sp. seeds, whole, dried has 318 kcal. Processing changes the water content, so always use the record that matches how you weigh the food.

Where does this nutrition data come from?

From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.

Source of the nutrition information

  • USDA FoodData Central: SR Legacy, record 168591. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.

Last updated: . Data quality score: 90/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.