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Borage seeds Calories
Seed exceptionally rich in GLA (omega-6)
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (whole) of Borage seeds (10 g) has 52 calories. That works out to 520 calories per 100 g. It contains 2.8 g of carbs, 1.8 g of protein, 3.8 g of fat and 1.2 g of fiber. Its 0.2 mg of Manganese covers 9% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Borage seeds Nutrition Facts
Selected: 1 tablespoon (whole) · 10 g
52
KCAL / 10G
Carbs
2.8g
· 1% DV
Protein
1.8g
· 4% DV
Fat
3.8g
· 5% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 21% · Protein 14% · Fat 65%
Borage seeds nutrition facts table · 1 tablespoon (whole) (10 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 52 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 0.4 g | 2% |
| Trans fat | 0 g | |
| Sodium | 1.2 mg | 0% |
| Total carbohydrate | 2.8 g | 1% |
| Fiber | 1.2 g | 4% |
| Protein | 1.8 g | 4% |
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 1 Tablespoon of Borage seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (whole) | 10 g | 52 kcal |
| 1 teaspoon (whole) | 3 g | 16 kcal |
| 1 serving (small) | 15 g | 78 kcal |
| 2 tablespoon (double) | 20 g | 104 kcal |
| 1 ounce (whole) | 28 g | 146 kcal |
| 1 serving (medium) | 30 g | 156 kcal |
| 0.25 cup (whole) | 35 g | 182 kcal |
| ½ cup (whole) | 70 g | 364 kcal |
| 100 g | 100 g | 520 kcal |
Calculated from 520 calories per 100 g.
Frequently Asked Questions About Borage seeds
What are borage seeds used for?
Borage seeds are grown mainly for their oil, which is notably rich in the omega-6 fatty acid GLA. The oil is used in supplements and some personal-care products; the seeds themselves are not a common everyday cooking ingredient.
Are borage seeds safe to eat?
Food-grade borage seeds can be eaten, but they are not usually treated like a snack seed. Do not eat seeds sold for planting, since they may have been treated and are not intended for food.
Are borage seeds the same as borage seed oil?
No. Borage seeds are the plant’s seeds, while borage seed oil is extracted from them. The oil is the form commonly sold as a GLA-rich supplement, so advice about taking the oil does not automatically apply to eating whole seeds.
Can you grow borage from borage seeds?
Yes, borage seeds grow into the flowering borage plant, also called starflower. Sow seeds intended for planting in their growing spot, as borage develops a root that can make transplanting less successful.
What do borage seeds taste like?
Borage seeds have a mild, slightly nutty taste, but whole seeds are not widely used in everyday recipes. Their flavor is less familiar than the plant’s leaves or flowers, which feature more often in cooking.
How should you store borage seeds?
Keep borage seeds in a tightly closed container in a cool, dry, dark place. Their natural oils can turn rancid with heat and light; grind only what you plan to use rather than storing ground seeds.
Can you grind borage seeds and add them to food?
Yes, food-grade borage seeds can be ground and added in a small amount to foods such as yogurt or a salad. Their use this way is uncommon, and grinding does not make them equivalent to concentrated borage seed oil.
Do borage seeds need soaking before eating?
No, soaking is not a standard preparation step for food-grade borage seeds. They are not commonly eaten as a cooked legume; if you use whole seeds, add them directly in a small amount rather than relying on soaking to make them a supplement.
Do borage seeds help with inflammation?
Borage seed oil contains GLA, a fatty acid involved in normal body processes, but eating the seeds has not been shown to treat inflammation or a medical condition. Research on a supplement should not be taken as proof that whole seeds have the same effect.
Can you take borage seed oil during pregnancy?
Borage seed oil has not been established as safe during pregnancy, so avoid starting it without professional advice. If you are pregnant, ask your doctor or dietitian before using borage seeds or products made from them.
Borage seeds Vitamins & Minerals
Vitamins
Vitamin E
0.85mg · 6% DV
Biotin
0.8µg · 3% DV
Folate
8.5µg · 2% DV
B6
0.03mg · 2% DV
Minerals
Manganese
0.21mg · 9% DV
Copper
0.07mg · 8% DV
Phosphorus
42mg · 6% DV
Magnesium
18mg · 4% DV
Potassium ⭐
62mg · 2% DV
Sodium
1.2mg · 0% DV
Borage seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Borage seeds
To burn the 52 calories in 1 tablespoon (whole) (10 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 Borage seeds?
Borage seeds come from the borage plant, a Mediterranean herb also known as starflower. They are grown mainly for pressing into borage oil, rather than eaten whole as a familiar everyday seed. In much of Europe and elsewhere, the leaves are more likely to appear in traditional cooking than the seeds themselves.
The seeds have a mild, nutty taste and a firm texture, but they are not a common topping in most English-speaking kitchens. If you buy them specifically for eating, try a small amount in bread dough or scattered over a salad. They are rich in fat and contain GLA, an omega-6 fatty acid; their concentrated energy makes modest portions a practical choice.
How Nutritious Is Borage seeds?
Nutrient density
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 Borage seeds Processed?
NOVA 2
Minimally Processed
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 Borage seeds Contain Allergens?
No known major allergens
Which Diets Is Borage 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
Borage seeds Fat Profile
SATURATED
0.4g
MONOUNSATURATED
0.7g
POLYUNSATURATED
2.5g
Omega 6:3 ratio 80:1
Above the ideal 4:1 (80:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.