Calories in Semillas, semillas de pantano, crudo

Generic food Raw Nueces y semillas

Semillas, semillas de pantano, crudo contains 191 kcal per 100 g. A typical serving of 1 oz (28,4 g) provides about 54 kcal.

Roughly 59% of its calories come from carbohydrates, with 26% from fat and 15% from protein (estimated with general energy factors).

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

100 g provides 128% of the Daily Value for copper, 40% of the Daily Value for Thiamin (B1) and 23% of the Daily Value for Riboflavin (B2).

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.

191kcal per 100 g
7,4 gprotein
29,2 gcarbohydrates
5,6 gfat
54kcal in 1 oz (28,4 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 191 kcal
Total fat ? 5,6 g 7%
Saturated fat ? 1,5 g 8%
Cholesterol Z 0 mg 0%
Sodium ? 25 mg 1%
Total carbohydrates C 29,2 g 11%
Dietary fiber C 5,2 g 19%
Total sugars not reported
Protein ? 7,4 g 15%
Vitamina A ? 13 µg1%
Vitamina C ? 6,6 mg7%
Vitamina D Z 0 µg0%
Thiamin (B1) ? 0,48 mg40%
Riboflavin (B2) ? 0,3 mg23%
Niacin (B3) ? 0,44 mg3%
Ácido pantoténico (B5) ? 0,88 mg18%
Vitamina B6 ? 0,32 mg19%
Folate (B9) C 53 µg13%
Vitamina B12 Z 0 µg0%
Calcio ? 36 mg3%
Iron ? 3,7 mg20%
Magnesio ? 54 mg13%
Fósforo ? 175 mg14%
Potasio ? 941 mg20%
Zinc ? 0,9 mg8%
Copper ? 1,1 mg128%
Manganese ? 0,14 mg6%

% 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: 15%Carbohydrates: 59%Fat: 26%191kcal / 100 g
  • Protein 15%
  • Carbohydrates 59%
  • Fat 26%

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

Copper128%Thiamin (B1)40%Riboflavin (B2)23%Iron20%Potasio20%Vitamina B619%Ácido pantoténico (B5)18%Fósforo14%Folate (B9)13%Magnesio13%

Nutritional insights

  • Protein7,4 gin the lowest quarter of productos nut y seed (median 16,1 g)
  • Fiber5,2 gin the lowest quarter of productos nut y seed (median 8,4 g)
  • Fat5,6 gin the lowest quarter of productos nut y seed (median 48,8 g)
  • Saturated fat1,5 gin the lowest quarter of productos nut y seed (median 5,6 g)
  • Sodium25 mgabove the median for productos nut y seed (median 18 mg)
  • Protein per 100 kcal3,9 gprotein density, useful for comparing foods with different calorie levels
  • Water56,3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Grasa monoinsaturada ?0,71 g
Grasa poliinsaturada ?3 g
Amino acids (18)
Tryptophan ?0,12 g
Threonine ?0,39 g
Isoleucine ?0,44 g
Leucine ?0,56 g
Lysine ?0,57 g
Metionina ?0,096 g
Cistino ?0,12 g
Phenylalanine ?0,8 g
Tyrosine ?0,54 g
Valine ?0,54 g
Arginine ?0,49 g
Histidina ?0,21 g
Alanine ?0,34 g
Ácido aspartico ?0,82 g
Ácido glutamico ?1 g
Glycine ?0,47 g
Proline ?0,37 g
Serine ?0,5 g
Individual fatty acids (6)
Ácido linoléico (omega-6, 18:2) ?2,3 g
SFA 16:0 ?1 g
SFA 18:0 ?0,51 g
MUFA 18:1 ?0,68 g
PUFA 18:3 ?0,69 g
MUFA 16:1 ?0,03 g
Carotenoids (2)
Retinol Z0 µg
Vitamina D (D2 + D3), Unidades Internacionales Z0 IU
Other components (6)
Agua ?56,3 g
Ash ?1,5 g
Energy ?799 kJ
Vitamina A, UI ?256 IU
Ácido fólico Z0 µg
Folato, comida ?53 µg

Other forms of Semillas

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

FoodCaloriesProteinCarbsFat
Semillas, sisymbrium sp. semillas, todo el mundo, seca Dried or dry 318 12,1 g 58,3 g 4,6 g
Semillas, semillas de loto, crudo Raw 89 4,1 g 17,3 g 0,53 g
Semillas, kernels de semilla de girasol, aceite asado, con sal agregada Cooked 592 20,1 g 22,9 g 51,3 g
Semillas, kernels de semilla de girasol, tostadas, con sal agregada Cooked 619 17,2 g 20,6 g 56,8 g
Semillas, mantequilla de semilla girasol, con sal agregada 617 17,3 g 23,3 g 55,2 g
Semillas, semillas de calabaza y calabaza, todo el mundo, asado, con sal agregada Cooked 446 18,6 g 53,8 g 19,4 g
Semillas, mantequilla de sésamo, tahini, tipo de núcleos no especificados 592 17,4 g 21,5 g 53 g
Semillas, mantequilla de sésamo, tahini, de los núcleos no oxidados (recubrimiento de semillas no eliminado químicamente) 607 18 g 17,9 g 56,4 g
Semillas, kernels de semilla de sandía, seca Dried or dry 557 28,3 g 15,3 g 47,4 g
Semillas, mantequilla de sésamo, tahini, de los núcleos de suelo bruto y de piedra Raw 570 17,8 g 26,2 g 48 g
Semillas, kernels de semillas de sésamo, seca (decorticada) Dried or dry 631 20,5 g 11,7 g 61,2 g
Flaxseed 534 18,3 g 28,9 g 42,2 g

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

Foods with a similar nutritional profile

FoodCaloriesProteinCarbsFat
Nuts, nueces ginkgo, crudo Raw 182 4,3 g 37,6 g 1,7 g
Nuts, castañas, europeas, crudo, no peleados Raw 213 2,4 g 45,5 g 2,3 g
Nuts, castañas, japonesas, crudo Raw 154 2,3 g 34,9 g 0,53 g
Nuts, castañas, europeas, crudo, pelado Raw 196 1,6 g 44,2 g 1,3 g
Nuts, castañas, chino, crudo Raw 224 4,2 g 49,1 g 1,1 g
Nuts, nueces ginkgo, enlatados Canned 111 2,3 g 22,1 g 1,6 g
Nuts, castañas, chino, hervido y vaporizado Cooked 153 2,9 g 33,6 g 0,76 g
Nuts, castañas, europeas, hervido y vaporizado Cooked 131 2 g 27,8 g 1,4 g

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

Frequently asked questions

How many calories are in raw semillas?

100 g of raw semillas has 191 kcal. 1 oz (28,4 g): about 54 kcal.

How much protein is in raw semillas?

Raw semillas contains 7,4 g of protein per 100 g (15% of the 50 g Daily Value), or 2,1 g in 1 oz (28,4 g). About 15% of its calories come from protein. Compared with other productos nut y seed, that is in the lowest quarter (median 16,1 g).

How many carbs are in raw semillas?

Raw semillas has 29,2 g of total carbohydrates per 100 g, including 5,2 g of fiber.

How much fat is in raw semillas?

Raw semillas contains 5,6 g of fat per 100 g, of which 1,5 g is saturated (8% of the Daily Value).

What vitamins and minerals does raw semillas contain?

Per 100 g, the most notable amounts relative to the Daily Value are copper (128% DV), Thiamin (B1) (40% DV), Riboflavin (B2) (23% DV), iron (20% DV) and potasio (20% DV). The full list is in the vitamins and minerals table above.

How much sodium is in raw semillas?

100 g contains 25 mg of sodium, 1% of the 2,300 mg Daily Value.

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

No. Per 100 g, semillas, semillas de pantano, crudo has 191 kcal, while semillas, sisymbrium sp. semillas, todo el mundo, seca 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 1 de abril de 2019. FoodFactly last checked it on 6 de noviembre de 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 170144. License: CC0 1.0 (U.S. public domain). Source record dated 1 de abril de 2019. Imported 6 de noviembre de 2026.

Last updated: . Data quality score: 95/100 (how it is calculated).

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