Seeds Nutrition Calculator | 30+ World Famous Seeds • Calories • Macros • Health

🌱 Famous Seeds Nutrition For Seeds Lovers!

Nutrition for 30+ seeds • Calculate calories • Macros & minerals • Health benefits guide

Seeds Nutrition Calculator
30+ World Famous Seeds Nutrition Directory
Seed Name Origin Cal (1 oz) Protein Fat Key Benefits
🌻 Sunflower Mexico/Ukraine 165 6g 14g Vitamin E, selenium, magnesium
🎃 Pumpkin Mexico/USA 151 5g 13g Zinc, magnesium, manganese
🌾 Hemp China/Canada 161 10g 12g Complete protein, omega-3
🏴‍☠️ Chia Mexico/Guatemala 138 5g 9g Omega-3, fiber (10g), calcium
🌾 Flax Canada/India 150 5g 12g Omega-3, lignans, fiber
🔘 Sesame India/Ethiopia 160 5g 14g Calcium, copper, iron
🌾 Amaranth Mexico/Peru 103 4g 3g Complete protein, magnesium
🌾 Buckwheat Russia/China 92 3.5g 1g Gluten-free, resistant starch
🌾 Millet India/China 119 4g 1g Gluten-free, magnesium, fiber
🌾 Quinoa Peru/Bolivia 120 4.5g 2g Complete 9 amino acids
🖤 Nigella (Black Cumin) Middle East/India 79 3g 5g Thymoquinone, antioxidants
🌿 Fennel India/Egypt 75 3g 3g Fiber, calcium, iron
🌿 Fenugreek India/Egypt 36 3g 0.7g Fiber, protein, minerals
🌿 Mustard Canada/Nepal 60 4g 4g Selenium, magnesium
🌿 Caraway India/Egypt 49 2g 3g Fiber, digestive health
🌿 Coriander India/Russia 55 2g 3g Iron, magnesium, calcium
🌿 Cumin India/Iran 75 3.5g 4g Iron, magnesium, digestion
🌿 Dill India/Egypt 30 3g 1g Calcium, fiber, antioxidants
🌿 Celery India/Egypt 39 1g 2.5g Calcium, iron, manganese
🍇 Pomegranate India/Iran 83 1.5g 1.5g Antioxidants, vitamin C
🍉 Watermelon China/India 81 4g 7g Magnesium, zinc, selenium
🎃 Squash Mexico/USA 151 5g 13g Zinc, copper, manganese
🌲 Pine Nuts China/Russia 188 4g 19g Manganese, zinc, magnesium
🍇 Grape Seeds Global 45 1g 1g Resveratrol, antioxidants
🌿 Psyllium India 15 0.5g 0.1g Fiber (80%+), digestive
🐝 Bee Pollen Global 96 10g 5g B vitamins, amino acids
⚫ Poppy Turkey/India 46 2g 4g Calcium, manganese, zinc
📊 Seeds by Category
Highest Protein: Hemp (10g), Bee Pollen (10g), Chia (5g), Pumpkin (5g)
Highest Omega-3: Flax, Chia, Hemp, Walnuts
Highest Fiber: Chia (10g), Flax (8g), Psyllium (80%+), Amaranth (6.7g)
Lowest Calorie: Psyllium (15 cal), Dill (30 cal), Fenugreek (36 cal)
Highest Calorie (1 oz): Pine nuts (188 cal), Sunflower (165 cal), Hemp (161 cal)
Complete Proteins: Hemp, Quinoa, Bee Pollen, Amaranth (contain all 9 amino acids)
Seeds Nutrition & Health Benefits Guide
💚 Health Benefits of Seeds
Heart Health: Omega-3 fatty acids reduce inflammation, lower cholesterol, support cardiovascular health
Weight Management: High fiber + protein increase satiety, stabilize blood sugar, reduce cravings
Digestive Health: Seeds are excellent fiber sources (especially chia, flax, psyllium), promote regular digestion
Nutrient Density: Packed with minerals (magnesium, zinc, selenium), vitamins, antioxidants per calorie
Blood Sugar Control: Fiber and plant compounds stabilize blood sugar, prevent spikes
Brain Health: Omega-3s, minerals support cognitive function, mental clarity
Hormone Balance: Lignans (flax) and phytosterols support hormonal health
🥗 How to Use Seeds
Sprinkle on Salads: Adds crunch, nutrition to any salad (sunflower, pumpkin, sesame, hemp)
Mix in Yogurt/Oatmeal: Great breakfast addition (chia, flax, hemp, pumpkin)
Smoothie Booster: Blend into smoothies (chia, flax, hemp, sesame)
Baking/Cooking: Add to breads, muffins, granola, trail mix, energy bars
Seed Butters: Process into nut butters (tahini from sesame, sunflower butter)
Spice Blends: Use culinary seeds (cumin, coriander, mustard) in cooking
Sprouting: Sprout seeds for increased nutrient bioavailability and enzymes
📋 Daily Serving Recommendations
General Health: 1-2 ounces daily (28-56g) mixed seeds provides complete nutrition
High Protein Goal: Hemp (1 oz = 10g protein) + chia (1 oz = 5g) for 15g daily
Omega-3 Goal: Flax (1 tbsp = 2.3g ALA) or 1 oz hemp daily
Fiber Goal: Chia (1 oz = 10g), Psyllium husk (1 tbsp = 7g)
Weight Loss: Chia or flax seeds with water 30 min before meals increase fullness
Maximum Safety: Start small if new (1 tbsp), increase gradually, drink plenty of water
🎯 Best Seed Combinations
Complete Nutrition: Pumpkin (5g) + Flax (5g) + Sunflower (5g) + Sesame (3g) = 18g protein, high fiber, minerals
Maximum Omega-3: Flax (1 tbsp) + Chia (1 tbsp) + Hemp (1 tbsp) = optimal omega-3 to omega-6 ratio
High Protein Vegan: Hemp (10g) + Pumpkin (5g) + Sunflower (6g) = 21g protein per ounce
Weight Loss Blend: Chia (high fiber) + Flax (omega-3) + Sesame (minerals) = satiating, nutrient-dense
Digestive Health: Psyllium (soluble fiber) + Flax (insoluble fiber) + Fennel (digestion) for GI health
⚠️ Important Notes
Calorie Content: Seeds are high-calorie foods (150-190 cal/oz), control portions for weight management
Drink Water: High fiber seeds (chia, flax, psyllium) require plenty of water
Storage: Keep in cool, dry place or refrigerator to prevent oxidation of healthy fats
Soaking/Sprouting: Improves nutrient absorption, reduces anti-nutrients (phytic acid)
Allergies: Tree nut allergies may affect pine nuts; sesame allergies are increasing
Gradual Introduction: Start with small amounts, increase slowly to avoid digestive discomfort
🌍 Global Seed Uses
Middle East/India: Cumin, coriander, fennel, nigella in cooking and traditional medicine
South America: Chia, amaranth, quinoa for complete nutrition and endurance
Canada/India: Flax for omega-3s, fiber, traditional wellness
China/Europe: Sunflower, pumpkin as snacks and oil production
Modern Superfood Trend: Hemp, chia, spirulina for complete nutrition and sustainability

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