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Ahu seeds Calories
Rich in omega-3, source of protein and fiber, high in minerals and vitamins
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Ahu seeds (20 g) has 96 calories. That works out to 480 calories per 100 g. It contains 6.8 g of carbs, 3.9 g of protein, 5.8 g of fat and 5.4 g of fiber. Its 0.2 mg of Copper covers 27% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Ahu seeds Nutrition Facts
Selected: 2 tablespoon (medium) · 20 g
96
KCAL / 20G
Carbs
6.8g
· 2% DV
Protein
3.9g
· 8% DV
Fat
5.8g
· 7% DV
Fiber
5.4g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 29% · Protein 16% · Fat 55%
Ahu seeds nutrition facts table · 2 tablespoon (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 96 kcal | |
| Total fat | 5.8 g | 7% |
| Saturated fat | 0.64 g | 3% |
| Trans fat | 0 g | |
| Sodium | 3.2 mg | 0% |
| Total carbohydrate | 6.8 g | 2% |
| Fiber | 5.4 g | 19% |
| Protein | 3.9 g | 8% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 2 Tablespoons of Ahu seeds?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 20 g | 96 kcal |
| 1 teaspoon (extra small) | 5 g | 24 kcal |
| 1 tablespoon (small) | 10 g | 48 kcal |
| 1 ounce (medium) | 28 g | 134 kcal |
| 3 tablespoon (large) | 30 g | 144 kcal |
| 1 pack (medium) | 50 g | 240 kcal |
| 100 g | 100 g | 480 kcal |
| 1 cup (large) | 120 g | 576 kcal |
Calculated from 480 calories per 100 g.
Frequently Asked Questions About Ahu seeds
What are Ahu seeds?
Ahu seeds are edible seeds sold under the name Ahu; this page describes them whole and unprocessed. They provide omega-3 fats, protein and fibre, but the name alone may not identify the plant species precisely.
What do Ahu seeds taste like?
There is no reliable, standard flavour description for Ahu seeds because the name does not clearly identify a plant species. Try a small amount plain first, then decide whether their flavour suits a smoothie, porridge or savoury dish.
Can you add Ahu seeds to a smoothie?
Yes, you can blend Ahu seeds into a smoothie. Blending disperses them through the drink, while adding them whole gives a different texture. Start with a small amount if you are not used to eating high-fibre foods.
Do Ahu seeds need to be ground before eating?
No, Ahu seeds do not need to be ground to be eaten. You can add them whole to moist foods or grind them for a finer texture; if ground, keep them sealed and use them promptly to limit exposure to air.
Can Ahu seeds replace chia seeds in recipes?
Not reliably in recipes that depend on chia's thick gel. Ahu seeds are not an established synonym for chia, and the name does not confirm the same plant or cooking behaviour. Check the botanical name before making a one-for-one swap.
Are Ahu seeds a good source of plant omega-3?
Yes, Ahu seeds are described as rich in omega-3, making them a plant-food source of these fats. Plant omega-3 is mainly ALA; it is not the same as the EPA and DHA found in oily fish.
Are Ahu seeds good for digestion?
Their high fibre content can support regular bowel movements as part of a fibre-rich diet. Increase the amount gradually and drink fluids; adding a large serving suddenly may cause gas or bloating rather than comfort.
Can you bake with Ahu seeds?
Yes, Ahu seeds can be added to bread, crackers or other baked foods for texture. Because heat and air can affect delicate unsaturated fats, use them as one ingredient rather than relying on baking to preserve their omega-3 content.
How should you store Ahu seeds after opening?
Keep opened Ahu seeds in a tightly sealed container in a cool, dry, dark place, away from the oven or sunny windows. Discard them if they develop an unusual rancid smell or taste.
Can children eat Ahu seeds?
Children can generally have Ahu seeds mixed into suitable foods, but avoid giving dry spoonfuls to very young children because small seeds can be difficult to manage safely. Use an age-appropriate texture and supervise eating.
Ahu seeds Vitamins & Minerals
Vitamins
B1
0.24mg · 20% DV
B6
0.1mg · 6% DV
Folate
22µg · 6% DV
Vitamin K
5.6µg · 5% DV
Minerals
Copper
0.24mg · 27% DV
Manganese
0.54mg · 23% DV
Phosphorus
132mg · 19% DV
Magnesium
78mg · 19% DV
Potassium ⭐
102mg · 3% DV
Sodium
3.2mg · 0% DV
Ahu seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ahu seeds
To burn the 96 calories in 2 tablespoon (medium) (20 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Ahu seeds?
Ahu seeds are edible seeds used as a topping or ingredient in everyday cooking. Their flavour is mild and their texture is lightly crunchy when left whole; you can also grind them into a finer addition for recipes.
They work well stirred into porridge or yoghurt, scattered over salads, or added to smoothies and baked goods. Ahu seeds provide fibre and protein and are rich in omega-3 fats. Start with a small amount if you are new to them, and pair them with yoghurt, fruit or other moist foods for an easy way to include them in a meal.
How Nutritious Is Ahu seeds?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Ahu seeds Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Ahu seeds Contain Allergens?
No known major allergens
Which Diets Is Ahu seeds Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Ahu seeds Fat Profile
SATURATED
0.64g
MONOUNSATURATED
1.1g
POLYUNSATURATED
3.9g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.