Calories in Semillas, semillas de árbol de pantano, crudo

Generic food Raw Nueces y semillas

Semillas, semillas de árbol de pantano, crudo contains 217 kcal per 100 g. A typical serving of 1 oz, 8-14 semillas (28,4 g) provides about 62 kcal.

Roughly 85% of its calories come from carbohydrates, with 11% from protein and 4% from fat (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 160% of the Daily Value for copper, 30% of the Daily Value for Vitamina C and 25% of the Daily Value for potasio.

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.

217kcal per 100 g

6 gprotein

46,3 gcarbohydrates

0,99 gfat

62kcal in 1 oz, 8-14 semillas (28,4 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories C	217 kcal
Total fat ?	0,99 g	1%
Saturated fat ?	0,27 g	1%
Cholesterol Z	0 mg	0%
Sodium ?	31 mg	1%
Total carbohydrates C	46,3 g	17%
Dietary fiber	not reported
Total sugars	not reported
Protein ?	6 g	12%
Vitamina A ?	12 µg	1%
Vitamina C ?	27,4 mg	30%
Vitamina D Z	0 µg	0%
Thiamin (B1) ?	0,055 mg	5%
Riboflavin (B2) ?	0,055 mg	4%
Niacin (B3) ?	0,88 mg	6%
Ácido pantoténico (B5) ?	1,1 mg	22%
Vitamina B6 ?	0,4 mg	24%
Folate (B9) C	66 µg	17%
Vitamina B12 Z	0 µg	0%
Calcio ?	98 mg	8%
Iron ?	2,1 mg	12%
Magnesio ?	68 mg	16%
Fósforo ?	67 mg	5%
Potasio ?	1.183 mg	25%
Zinc ?	1,1 mg	10%
Copper ?	1,4 mg	160%
Manganese ?	0,18 mg	8%

% 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 11%
Carbohydrates 85%
Fat 4%

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

Nutritional insights

Protein6 gin the lowest quarter of productos nut y seed (median 16,1 g)
Fat0,99 gin the lowest quarter of productos nut y seed (median 48,8 g)
Saturated fat0,27 gin the lowest quarter of productos nut y seed (median 5,6 g)
Sodium31 mgabove the median for productos nut y seed (median 18 mg)
Protein per 100 kcal2,8 gprotein density, useful for comparing foods with different calorie levels
Water45 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Grasa monoinsaturada ?	0,13 g
Grasa poliinsaturada ?	0,53 g

Amino acids (18)

Tryptophan ?	0,16 g
Threonine ?	0,23 g
Isoleucine ?	0,34 g
Leucine ?	0,65 g
Lysine ?	0,26 g
Metionina ?	0,035 g
Cistino ?	0,093 g
Phenylalanine ?	0,28 g
Tyrosine ?	0,44 g
Valine ?	0,58 g
Arginine ?	0,55 g
Histidina ?	0,091 g
Alanine ?	0,27 g
Ácido aspartico ?	0,66 g
Ácido glutamico ?	0,84 g
Glycine ?	0,38 g
Proline ?	0,3 g
Serine ?	0,4 g

Individual fatty acids (6)

Ácido linoléico (omega-6, 18:2) ?	0,41 g
SFA 16:0 ?	0,18 g
SFA 18:0 ?	0,09 g
MUFA 18:1 ?	0,12 g
PUFA 18:3 ?	0,12 g
MUFA 16:1 ?	0,005 g

Carotenoids (2)

Retinol Z	0 µg
Vitamina D (D2 + D3), Unidades Internacionales Z	0 IU

Other components (6)

Agua ?	45 g
Ash ?	1,8 g
Energy ?	908 kJ
Vitamina A, UI ?	248 IU
Ácido fólico Z	0 µg
Folato, comida ?	66 µg

Other forms of Semillas

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

Food	Calories	Protein	Carbs	Fat
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

Food	Calories	Protein	Carbs	Fat
Nuts, castañas, chino, crudo Raw	224	4,2 g	49,1 g	1,1 g
Nuts, castañas, europeas, crudo, pelado Raw	196	1,6 g	44,2 g	1,3 g
Nuts, nueces ginkgo, crudo Raw	182	4,3 g	37,6 g	1,7 g
Nuts, castañas, japonesas, crudo Raw	154	2,3 g	34,9 g	0,53 g
Nuts, castañas, japonesas, asado Cooked	201	3 g	45,1 g	0,8 g
Nuts, castañas, chino, asado Cooked	239	4,5 g	52,4 g	1,2 g
Nuts, castañas, chino, hervido y vaporizado Cooked	153	2,9 g	33,6 g	0,76 g
Nuts, castañas, europeas, crudo, no peleados Raw	213	2,4 g	45,5 g	2,3 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 217 kcal. 1 oz, 8-14 semillas (28,4 g): about 62 kcal.

How much protein is in raw semillas?

Raw semillas contains 6 g of protein per 100 g (12% of the 50 g Daily Value), or 1,7 g in 1 oz, 8-14 semillas (28,4 g). About 11% 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 46,3 g of total carbohydrates per 100 g.

How much fat is in raw semillas?

Raw semillas contains 0,99 g of fat per 100 g, of which 0,27 g is saturated (1% 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 (160% DV), Vitamina C (30% DV), potasio (25% DV), Vitamina B6 (24% DV) and Ácido pantoténico (B5) (22% DV). The full list is in the vitamins and minerals table above.

How much sodium is in raw semillas?

100 g contains 31 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 árbol de pantano, crudo has 217 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 170552. License: CC0 1.0 (U.S. public domain). Source record dated 1 de abril de 2019. Imported 6 de noviembre de 2026.

Last updated: 6 de noviembre de 2026. Data quality score: 90/100 (how it is calculated).

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