Calories in Seeds, breadnut tree seeds, raw
Generic food Raw Nuts and Seeds
Seeds, breadnut tree seeds, raw contains 217 kcal per 100 g. A typical serving of 1 oz, 8-14 seeds (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 nut and seed products 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 Vitamin C and 25% of the Daily Value for potassium.
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.
Nutrition facts
| 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% |
| Vitamin A ? | 12 µg | 1% |
| Vitamin C ? | 27.4 mg | 30% |
| Vitamin D Z | 0 µg | 0% |
| Thiamin (B1) ? | 0.055 mg | 5% |
| Riboflavin (B2) ? | 0.055 mg | 4% |
| Niacin (B3) ? | 0.88 mg | 6% |
| Pantothenic acid (B5) ? | 1.1 mg | 22% |
| Vitamin B6 ? | 0.4 mg | 24% |
| Folate (B9) C | 66 µg | 17% |
| Vitamin B12 Z | 0 µg | 0% |
| Calcium ? | 98 mg | 8% |
| Iron ? | 2.1 mg | 12% |
| Magnesium ? | 68 mg | 16% |
| Phosphorus ? | 67 mg | 5% |
| Potassium ? | 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 nut and seed products (median 16.1 g)
- Fat0.99 gin the lowest quarter of nut and seed products (median 48.8 g)
- Saturated fat0.27 gin the lowest quarter of nut and seed products (median 5.6 g)
- Sodium31 mgabove the median for nut and seed products (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)
| Monounsaturated fat ? | 0.13 g |
|---|---|
| Polyunsaturated fat ? | 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 |
| Methionine ? | 0.035 g |
| Cystine ? | 0.093 g |
| Phenylalanine ? | 0.28 g |
| Tyrosine ? | 0.44 g |
| Valine ? | 0.58 g |
| Arginine ? | 0.55 g |
| Histidine ? | 0.091 g |
| Alanine ? | 0.27 g |
| Aspartic acid ? | 0.66 g |
| Glutamic acid ? | 0.84 g |
| Glycine ? | 0.38 g |
| Proline ? | 0.3 g |
| Serine ? | 0.4 g |
Individual fatty acids (6)
| Linoleic acid (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 |
|---|---|
| Vitamin D (D2 + D3), International Units Z | 0 IU |
Other components (6)
| Water ? | 45 g |
|---|---|
| Ash ? | 1.8 g |
| Energy ? | 908 kJ |
| Vitamin A, IU ? | 248 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 66 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, raw Raw | 224 | 4.2 g | 49.1 g | 1.1 g |
| Nuts, chestnuts, european, raw, peeled Raw | 196 | 1.6 g | 44.2 g | 1.3 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, japanese, roasted Cooked | 201 | 3 g | 45.1 g | 0.8 g |
| Nuts, chestnuts, chinese, roasted Cooked | 239 | 4.5 g | 52.4 g | 1.2 g |
| Nuts, chestnuts, chinese, boiled and steamed Cooked | 153 | 2.9 g | 33.6 g | 0.76 g |
| Nuts, chestnuts, european, raw, unpeeled 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 seeds?
100 g of raw seeds has 217 kcal. 1 oz, 8-14 seeds (28.4 g): about 62 kcal.
How much protein is in raw seeds?
Raw seeds contains 6 g of protein per 100 g (12% of the 50 g Daily Value), or 1.7 g in 1 oz, 8-14 seeds (28.4 g). About 11% 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 46.3 g of total carbohydrates per 100 g.
How much fat is in raw seeds?
Raw seeds 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 seeds contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (160% DV), Vitamin C (30% DV), potassium (25% DV), Vitamin B6 (24% DV) and Pantothenic acid (B5) (22% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw seeds?
100 g contains 31 mg of sodium, 1% of the 2,300 mg Daily Value.
Does seeds have the same nutrition raw and dried or dry?
No. Per 100 g, seeds, breadnut tree seeds, raw has 217 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 170552. 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.