How many calories are in Seeds, Whole?

A 100 g serving of Seeds, Whole has 446 kcal. The calories in your portion depend on its weight and how it is prepared.

How much protein is in Seeds, Whole?

Per 100 g there are 18.6 g of protein — about 37% of the Daily Value (50 g).

How much fat and carbs are in Seeds, Whole?

Per 100 g there are 19.4 g of fat and 53.8 g of carbohydrate, including 18.4 g of fiber.

What nutrients is Seeds, Whole high in?

Per 100 g it notably contributes to your Daily Value for: Dietary Fiber (66% DV), Magnesium (62% DV), Protein (37% DV).

Nuts & Seeds

Seeds, Whole

USDA reference values for seeds, whole (per 100 g).

446kcalCalories

18.6gProtein

19.4gFat

53.8gCarbs

Protein, fat and carb balance

Share of calories from each macronutrient (per 100 g).

Protein 17.4%
Fat 40.9%
Carbs 41.7%

What this food is high in

66% Dietary Fiber 18.4 g / 100 g 62% Magnesium 262 mg / 100 g 37% Protein 18.6 g / 100 g 20% Potassium 919 mg / 100 g

Shown as percent of the Daily Value per 100 g.

Full nutrition facts (per 100 g)

Nutrient	Per 100 g	% DV*
Macronutrients
Protein	18.6 g	37%
Total Fat	19.4 g	25%
Saturated Fat	3.7 g	18%
Carbohydrate	53.8 g	20%
Dietary Fiber	18.4 g	66%
Total Sugars	—
Minerals
Sodium	2,541 mg	110%
Potassium	919 mg	20%
Calcium	55 mg	4%
Iron	3.3 mg	18%
Magnesium	262 mg	62%
Vitamins
Vitamin C	0.3 mg	<1%
Vitamin A	3 mcg	<1%
Vitamin D	0 mcg	0%
Other
Cholesterol	0 mg	0%

* Percent of the Daily Value (Daily Value, based on a 2,000 kcal diet).

Data source: USDA FoodData Central. Values are per 100 g of edible portion and are reference figures — they vary by variety, preparation and brand. Last updated: 2026-04-30.

Frequently asked questions

How many calories are in Seeds, Whole?: A 100 g serving of Seeds, Whole has 446 kcal. The calories in your portion depend on its weight and how it is prepared.
How much protein is in Seeds, Whole?: Per 100 g there are 18.6 g of protein — about 37% of the Daily Value (50 g).
How much fat and carbs are in Seeds, Whole?: Per 100 g there are 19.4 g of fat and 53.8 g of carbohydrate, including 18.4 g of fiber.
What nutrients is Seeds, Whole high in?: Per 100 g it notably contributes to your Daily Value for: Dietary Fiber (66% DV), Magnesium (62% DV), Protein (37% DV).

Similar foods and comparisons

Almond Butter, Creamy 645 kcal 20.8 g protein Flaxseed, Ground 545 kcal 18 g protein Flour, Almond 622 kcal 26.2 g protein Flour, Chestnut 385 kcal 5.3 g protein Flour, Coconut 438 kcal 16.1 g protein Nuts 19 kcal 0.7 g protein

Compare Seeds, Whole with: Almond Butter, Creamy Flaxseed, Ground Flour, Almond Flour, Chestnut

Note. This information is provided for general reference only and is not medical advice or a diet prescription. If you have a medical condition or special dietary needs, consult a physician or a registered dietitian.