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Ground oleaster seed Calories
Ground seed form with notable fiber and minerals
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (grated) of Ground oleaster seed (10 g) has 43 calories. That works out to 430 calories per 100 g. It contains 4.9 g of carbs, 1.2 g of protein, 2 g of fat and 2.5 g of fiber. Its 0.2 mg of Manganese covers 8% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Ground oleaster seed Nutrition Facts
Selected: 1 tablespoon (grated) · 10 g
43
KCAL / 10G
Carbs
4.9g
· 2% DV
Protein
1.2g
· 2% DV
Fat
2g
· 3% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 11% · Fat 43%
Ground oleaster seed nutrition facts table · 1 tablespoon (grated) (10 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 43 kcal | |
| Total fat | 2 g | 3% |
| Saturated fat | 0.24 g | 1% |
| Trans fat | 0 g | |
| Sodium | 0.8 mg | 0% |
| Total carbohydrate | 4.9 g | 2% |
| Fiber | 2.5 g | 9% |
| 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 Grated Ground oleaster seed?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (grated) | 10 g | 43 kcal |
| 1 teaspoon (grated) | 4 g | 17 kcal |
| 1 serving (small) | 15 g | 65 kcal |
| 2 tablespoon (double) | 20 g | 86 kcal |
| 0.25 cup (grated) | 28 g | 120 kcal |
| 1 serving (medium) | 30 g | 129 kcal |
| 1 serving (large) | 50 g | 215 kcal |
| ½ cup (grated) | 56 g | 241 kcal |
| 100 g | 100 g | 430 kcal |
Calculated from 430 calories per 100 g.
Frequently Asked Questions About Ground oleaster seed
What is ground oleaster seed used for?
Ground oleaster seed is used as a fiber-rich addition to foods such as porridge, yogurt, smoothies, and baked goods. It is not the same as powder made from the fruit’s flesh, so check the ingredient list when buying it.
Can you eat ground oleaster seed raw?
Yes, ground oleaster seed can be eaten without cooking; stir it into a moist food or drink rather than swallowing a dry spoonful. There is no need to cook it for ordinary use, though you can also add it to baked recipes.
Does ground oleaster seed help with constipation?
Its fiber may help support regular bowel movements, but ground oleaster seed is not a proven constipation treatment. Increase fiber gradually and drink enough fluids; a sudden large serving may cause gas or abdominal discomfort.
Can ground oleaster seed replace flour in baking?
No, ground oleaster seed is not a direct one-for-one flour substitute. It does not behave like wheat flour in dough, so try a small amount alongside the recipe’s usual flour and adjust the liquid if the mixture becomes too thick.
How is ground oleaster seed different from oleaster fruit powder?
Ground oleaster seed comes from the hard inner seed, while oleaster fruit powder is made from the fruit’s flesh. Products may use similar names, so look for “seed” in the ingredient description if you specifically want the seed product.
What does ground oleaster seed taste like?
Ground oleaster seed has a mild, earthy, nut-like flavor that can taste slightly bitter. Mixing it into oatmeal, yogurt, or a smoothie usually makes the flavor less noticeable than eating the powder by itself.
How much ground oleaster seed should you take per day?
There is no well-established daily dose for ground oleaster seed. A typical serving is about one level tablespoon, or 10 grams; start with less if you are not used to high-fiber foods and see how your digestion responds.
Can ground oleaster seed treat a cough?
No reliable clinical evidence shows that ground oleaster seed treats a cough. Oleaster products may be used traditionally, but they should not replace appropriate care, especially when a cough is severe, persistent, or accompanied by other concerning symptoms.
How should you store ground oleaster seed?
Store ground oleaster seed in a tightly sealed container in a cool, dry place, away from direct sunlight and heat. Because ground seeds can lose freshness, discard it if its smell or taste turns stale or unpleasant.
Can ground oleaster seed cause side effects?
Yes, eating a large amount of ground oleaster seed may cause gas or stomach discomfort because it is high in fiber. Increase your intake gradually; if you are pregnant, have kidney disease, or take regular medication, ask a clinician before using it regularly.
Ground oleaster seed Vitamins & Minerals
Vitamins
Biotin
0.6µg · 2% DV
B1
0.02mg · 2% DV
Vitamin E
0.19mg · 1% DV
B6
0.02mg · 1% DV
Minerals
Manganese
0.19mg · 8% DV
Copper
0.06mg · 7% DV
Phosphorus
36mg · 5% DV
Magnesium
19mg · 5% DV
Potassium ⭐
51mg · 2% DV
Sodium
0.8mg · 0% DV
Ground oleaster seed Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ground oleaster seed
To burn the 43 calories in 1 tablespoon (grated) (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 Ground oleaster seed?
Ground oleaster seed is made by drying and grinding the hard seeds of the oleaster fruit, a small fruit grown across parts of western and central Asia. The fruit is familiar in Turkey, while the ground seed is a less everyday ingredient, used in powder form rather than eaten whole.
Its flavour is gently earthy and nutty, and it can give foods a slightly grainy texture. Stir a little into yoghurt, porridge or a smoothie, or add it to dough; these are easy ways to use it in an English-speaking kitchen. It is particularly high in fibre and also provides protein and fat. Start with a small spoonful, around 10 g, and adjust to taste.
How Nutritious Is Ground oleaster 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 Ground oleaster seed 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 Ground oleaster seed Contain Allergens?
No known major allergens
Which Diets Is Ground oleaster 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
— Not suitable
Low FODMAP
— Not suitable
Ground oleaster seed Fat Profile
SATURATED
0.24g
MONOUNSATURATED
0.71g
POLYUNSATURATED
0.68g
Omega 6:3 ratio 32:1
Above the ideal 4:1 (32:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.