Calories in Seeds, breadfruit seeds, boiled
Generic food Cooked Nuts and Seeds
Seeds, breadfruit seeds, boiled contains 168 kcal per 100 g. A typical serving of 1 oz (28.4 g) provides about 48 kcal.
Roughly 75% of its calories come from carbohydrates, with 12% from protein and 12% 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 119% of the Daily Value for copper, 33% of the Daily Value for Niacin (B3) and 24% of the Daily Value for Thiamin (B1).
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 168 kcal | |
| Total fat ? | 2.3 g | 3% |
| Saturated fat ? | 0.62 g | 3% |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 23 mg | 1% |
| Total carbohydrates C | 32 g | 12% |
| Dietary fiber I | 4.8 g | 17% |
| Total sugars | not reported | |
| Protein ? | 5.3 g | 11% |
| Vitamin A ? | 12 µg | 1% |
| Vitamin C ? | 6.1 mg | 7% |
| Vitamin D Z | 0 µg | 0% |
| Thiamin (B1) ? | 0.29 mg | 24% |
| Riboflavin (B2) ? | 0.17 mg | 13% |
| Niacin (B3) ? | 5.3 mg | 33% |
| Pantothenic acid (B5) ? | 0.82 mg | 16% |
| Vitamin B6 ? | 0.3 mg | 18% |
| Folate (B9) C | 49 µg | 12% |
| Vitamin B12 Z | 0 µg | 0% |
| Calcium ? | 61 mg | 5% |
| Iron ? | 0.6 mg | 3% |
| Magnesium ? | 50 mg | 12% |
| Phosphorus ? | 124 mg | 10% |
| Potassium ? | 875 mg | 19% |
| Zinc ? | 0.83 mg | 8% |
| Copper ? | 1.1 mg | 119% |
| Manganese ? | 0.13 mg | 6% |
% 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 12%
- Carbohydrates 75%
- Fat 12%
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
- Protein5.3 gin the lowest quarter of nut and seed products (median 16.1 g)
- Fiber4.8 gin the lowest quarter of nut and seed products (median 8.4 g)
- Fat2.3 gin the lowest quarter of nut and seed products (median 48.8 g)
- Saturated fat0.62 gin the lowest quarter of nut and seed products (median 5.6 g)
- Sodium23 mgabove the median for nut and seed products (median 18 mg)
- Protein per 100 kcal3.2 gprotein density, useful for comparing foods with different calorie levels
- Water59.3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.29 g |
|---|---|
| Polyunsaturated fat ? | 1.2 g |
Amino acids (18)
| Tryptophan ? | 0.088 g |
|---|---|
| Threonine ? | 0.28 g |
| Isoleucine ? | 0.32 g |
| Leucine ? | 0.4 g |
| Lysine ? | 0.41 g |
| Methionine ? | 0.069 g |
| Cystine ? | 0.083 g |
| Phenylalanine ? | 0.57 g |
| Tyrosine ? | 0.39 g |
| Valine ? | 0.38 g |
| Arginine ? | 0.35 g |
| Histidine ? | 0.15 g |
| Alanine ? | 0.24 g |
| Aspartic acid ? | 0.59 g |
| Glutamic acid ? | 0.74 g |
| Glycine ? | 0.33 g |
| Proline ? | 0.26 g |
| Serine ? | 0.36 g |
Individual fatty acids (6)
| Linoleic acid (omega-6, 18:2) ? | 0.94 g |
|---|---|
| SFA 16:0 ? | 0.41 g |
| SFA 18:0 ? | 0.21 g |
| MUFA 18:1 ? | 0.28 g |
| PUFA 18:3 ? | 0.28 g |
| MUFA 16:1 ? | 0.012 g |
Carotenoids (2)
| Retinol Z | 0 µg |
|---|---|
| Vitamin D (D2 + D3), International Units Z | 0 IU |
Other components (6)
| Water ? | 59.3 g |
|---|---|
| Ash ? | 1.1 g |
| Energy ? | 703 kJ |
| Vitamin A, IU ? | 238 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 49 µg |
Other forms of Seeds
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Seeds, sisymbrium sp. seeds, whole, dried Dried or dry | 318 | 12.1 g | 58.3 g | 4.6 g |
| Seeds, lotus seeds, raw Raw | 89 | 4.1 g | 17.3 g | 0.53 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 |
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, chestnuts, chinese, boiled and steamed Cooked | 153 | 2.9 g | 33.6 g | 0.76 g |
| Nuts, chestnuts, european, boiled and steamed Cooked | 131 | 2 g | 27.8 g | 1.4 g |
| Nuts, chestnuts, japanese, roasted Cooked | 201 | 3 g | 45.1 g | 0.8 g |
| Nuts, ginkgo nuts, raw Raw | 182 | 4.3 g | 37.6 g | 1.7 g |
| Nuts, chestnuts, japanese, raw Raw | 154 | 2.3 g | 34.9 g | 0.53 g |
| Nuts, chestnuts, chinese, roasted Cooked | 239 | 4.5 g | 52.4 g | 1.2 g |
| Nuts, chestnuts, european, raw, unpeeled Raw | 213 | 2.4 g | 45.5 g | 2.3 g |
| Nuts, ginkgo nuts, canned Canned | 111 | 2.3 g | 22.1 g | 1.6 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked seeds?
100 g of cooked seeds has 168 kcal. 1 oz (28.4 g): about 48 kcal.
How much protein is in cooked seeds?
Cooked seeds contains 5.3 g of protein per 100 g (11% of the 50 g Daily Value), or 1.5 g in 1 oz (28.4 g). About 12% 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 cooked seeds?
Cooked seeds has 32 g of total carbohydrates per 100 g, including 4.8 g of fiber.
How much fat is in cooked seeds?
Cooked seeds contains 2.3 g of fat per 100 g, of which 0.62 g is saturated (3% of the Daily Value).
What vitamins and minerals does cooked seeds contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (119% DV), Niacin (B3) (33% DV), Thiamin (B1) (24% DV), potassium (19% DV) and Vitamin B6 (18% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked seeds?
100 g contains 23 mg of sodium, 1% of the 2,300 mg Daily Value.
Does seeds have the same nutrition cooked and dried or dry?
No. Per 100 g, seeds, breadfruit seeds, boiled has 168 kcal, while seeds, sisymbrium sp. seeds, whole, dried has 318 kcal. Cooking 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 170145. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.