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Guark ciha seed Calories
High fiber, plant protein, source of minerals and vitamins
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Guark ciha seed (20 g) has 66 calories. That works out to 330 calories per 100 g. It contains 11 g of carbs, 4.4 g of protein, 0.5 g of fat and 5.4 g of fiber. Its 0.1 mg of Copper covers 13% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Guark ciha seed Nutrition Facts
Selected: 2 tablespoon (medium) · 20 g
66
KCAL / 20G
Carbs
11g
· 4% DV
Protein
4.4g
· 9% DV
Fat
0.5g
· 1% 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 67% · Protein 27% · Fat 6%
Guark ciha seed nutrition facts table · 2 tablespoon (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 66 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 3 mg | 0% |
| Total carbohydrate | 11 g | 4% |
| Fiber | 5.4 g | 19% |
| Protein | 4.4 g | 9% |
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 Guark ciha seed?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 10 g | 33 kcal |
| 1 teaspoon (small) | 3 g | 10 kcal |
| 2 tablespoon (medium) | 20 g | 66 kcal |
| 1 serving (medium) | 30 g | 99 kcal |
| 50 g | 50 g | 165 kcal |
| 100 g | 100 g | 330 kcal |
| 1 cup (large) | 120 g | 396 kcal |
Calculated from 330 calories per 100 g.
Frequently Asked Questions About Guark ciha seed
How do you cook Guark ciha seeds?
Cook Guark ciha seeds in plenty of water until they are completely tender. Soaking them first may shorten cooking, but the time varies with the seed; discard the soaking water and cook in fresh water.
Can you eat Guark ciha seeds raw?
No, do not eat Guark ciha seeds raw. Like other dry legume seeds, they can be difficult to digest uncooked; cook them thoroughly until soft before eating.
Do Guark ciha seeds need to be soaked before cooking?
No, soaking is not essential, but it can help Guark ciha seeds cook more evenly and quickly. If you soak them, pour away the soaking water, rinse the seeds, and cook them in fresh water.
What is the difference between Guark ciha seeds and guar gum?
Guark ciha seeds are not the same as guar gum. Guar gum is a thickening ingredient extracted from part of the guar seed, while the whole seed is a legume ingredient that must be cooked before eating.
How should you store Guark ciha seeds?
Store Guark ciha seeds in a tightly closed container in a cool, dry, dark place. Keep moisture and heat away, and discard the seeds if you notice mold, insects, or an unusual smell.
Can Guark ciha seeds be ground into flour?
Yes, Guark ciha seeds can be ground, but use flour made from seeds intended for food and cook it in the recipe. The whole seeds are an unprocessed ingredient; grinding changes their form, not their identity.
Can Guark ciha seeds be sprouted?
They may be sprouted if the Guark ciha seeds are viable and sold for sprouting. Use clean equipment and water, refrigerate the sprouts, and cook them thoroughly rather than eating them raw.
How much Guark ciha seed should you eat in a serving?
A typical serving of Guark ciha seeds is about 20 grams, or two medium tablespoons. Because they are high in fiber, start with a smaller amount if you are not used to fiber-rich foods.
Do Guark ciha seeds cause bloating?
They can cause gas or bloating in some people, especially when eaten in a large amount or introduced suddenly. Cook Guark ciha seeds thoroughly, begin with a modest serving, and drink enough water.
Can Guark ciha seeds help manage blood sugar?
Guark ciha seeds contain fiber, which can slow digestion, but they still provide carbohydrates and are not a treatment for diabetes. If you have diabetes, consider the portion as part of your meal plan.
Guark ciha seed Vitamins & Minerals
Vitamins
B1
0.07mg · 6% DV
Folate
10µg · 3% DV
B5
0.12mg · 2% DV
B3
0.34mg · 2% DV
Minerals
Copper
0.12mg · 13% DV
Manganese
0.18mg · 8% DV
Iron
1.2mg · 7% DV
Potassium ⭐
180mg · 5% DV
Sodium
3mg · 0% DV
Guark ciha seed Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Guark ciha seed
To burn the 66 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 Guark ciha seed?
Guark ciha seed refers to the seed of the guar plant, a legume cultivated especially in South Asia. It is not chia: guar seeds are better known as the source of guar gum, a thickener used in foods, while the seeds themselves are less commonly eaten whole. In South Asian cooking, the plant’s young pods are more familiar as cluster beans than its seeds are.
Whole seeds are not a standard breakfast or snack in most English-speaking kitchens, and their flavour and texture depend on how they are prepared. They stand out for their fibre and plant protein. If your pack is intended for eating as a whole seed, follow its preparation directions; trying a small amount in a soup or stew is a practical way to see how it works.
How Nutritious Is Guark ciha seed?
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
High
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 Guark ciha 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 Guark ciha seed Contain Allergens?
No known major allergens
Which Diets Is Guark ciha 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
Guark ciha seed Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.1g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 16:1
Above the ideal 4:1 (16:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.