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Elaeagnus seed Calories
High in fiber and healthy fats, rich in minerals
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Elaeagnus seed (10 g) has 42 calories. That works out to 420 calories per 100 g. It contains 2.8 g of carbs, 1.2 g of protein, 2.8 g of fat and 1.8 g of fiber. Its 0.1 mg of Manganese covers 5% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Elaeagnus seed Nutrition Facts
Selected: 1 tablespoon (medium) · 10 g
42
KCAL / 10G
Carbs
2.8g
· 1% DV
Protein
1.2g
· 2% DV
Fat
2.8g
· 4% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 27% · Protein 12% · Fat 61%
Elaeagnus seed nutrition facts table · 1 tablespoon (medium) (10 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 42 kcal | |
| Total fat | 2.8 g | 4% |
| Saturated fat | 0.37 g | 2% |
| Trans fat | 0 g | |
| Sodium | 0.7 mg | 0% |
| Total carbohydrate | 2.8 g | 1% |
| Fiber | 1.8 g | 6% |
| Protein | 1.2 g | 2% |
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 Elaeagnus seed?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 10 g | 42 kcal |
| 1 piece (medium) | 1.5 g | 6 kcal |
| 1 teaspoon (small) | 3 g | 13 kcal |
| 1 tablespoon (small) | 7 g | 29 kcal |
| 1 tablespoon (large) | 15 g | 63 kcal |
| 10 piece (medium) | 15 g | 63 kcal |
| 1 serving (medium) | 20 g | 84 kcal |
| 1 cup (medium) | 90 g | 378 kcal |
| 100 g | 100 g | 420 kcal |
Calculated from 420 calories per 100 g.
Frequently Asked Questions About Elaeagnus seed
Can you eat Elaeagnus seed?
Yes, Elaeagnus seed can be consumed, but it is very hard and is not usually eaten whole. It is more practical to grind it finely and mix the powder into food.
How do you use Elaeagnus seed powder?
Use Elaeagnus seed powder by stirring a small amount into yogurt, porridge, or a baking mixture. Choose a finely ground powder so hard fragments do not remain in the food.
How do you grind Elaeagnus seeds?
Grind thoroughly dried Elaeagnus seeds with a powerful grinder until the powder is fine. Their woody hardness can strain small household grinders, so stop if the appliance struggles.
Are Elaeagnus seeds safe to eat whole?
No, eating Elaeagnus seeds whole is not a good idea. Their hard, woody texture makes them difficult to chew and may damage teeth; use a finely ground form instead.
What do Elaeagnus seeds taste like?
Elaeagnus seed powder generally has a mild, earthy, nutty character, though flavor can vary with the species and preparation. Try a little in a strongly flavored food before using more.
Can you put Elaeagnus seed powder in yogurt?
Yes, you can mix Elaeagnus seed powder into yogurt. Stir it in well and check for coarse pieces, since incompletely ground seed can leave a gritty texture.
Can you make tea from Elaeagnus seeds?
Elaeagnus seeds are not commonly prepared as a tea; their hard structure does not steep like a soft herb. If adding the powder to a drink, mix it thoroughly rather than expecting it to dissolve.
Can Elaeagnus seed powder help with digestion?
Elaeagnus seed powder is a food ingredient, not a proven treatment for digestive problems. Its fiber may affect digestion, but it should not replace medical care for persistent symptoms.
How should you store Elaeagnus seed powder?
Store Elaeagnus seed powder in a tightly sealed container in a cool, dry place away from sunlight. Ground seed can lose freshness faster than whole seed, so grind only what you expect to use.
Can you roast Elaeagnus seeds?
Yes, Elaeagnus seeds can be roasted, but roasting does not make the hard whole seeds easy to eat. Let them cool completely before grinding them into powder.
Elaeagnus seed Vitamins & Minerals
Vitamins
Vitamin E
0.32mg · 2% DV
B3
0.17mg · 1% DV
B6
0.02mg · 1% DV
B1
0.01mg · 1% DV
Minerals
Manganese
0.12mg · 5% DV
Copper
0.04mg · 4% DV
Phosphorus
21mg · 3% DV
Magnesium
11mg · 3% DV
Potassium ⭐
41mg · 1% DV
Sodium
0.7mg · 0% DV
Elaeagnus seed Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Elaeagnus seed
To burn the 42 calories in 1 tablespoon (medium) (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 Elaeagnus seed?
Elaeagnus seed comes from the hard stone inside the fruit of Elaeagnus, a shrub that includes the Russian olive and silverberry. The ripe fruit is eaten fresh or dried in some regions, but the seed is usually removed rather than eaten whole. When used, it is more practical to grind it finely and treat it as a powder or flour.
Ground Elaeagnus seed has a mild, earthy taste and can be stirred into porridge or yoghurt, or added in small amounts to baking. It is notably rich in fibre and also contains fats and minerals; 100 g provides 18 g of fibre. Start with a little, since the powder can make a mixture dense, and grind it thoroughly for a smoother texture.
How Nutritious Is Elaeagnus seed?
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 Elaeagnus seed 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 Elaeagnus seed Contain Allergens?
No known major allergens
Which Diets Is Elaeagnus seed 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
Elaeagnus seed Fat Profile
SATURATED
0.37g
MONOUNSATURATED
1.02g
POLYUNSATURATED
0.95g
Omega 6:3 ratio 7.1:1
Above the ideal 4:1 (7.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.