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Inner seed Calories
Seed kernel, energy-dense, contains healthy fats and minerals
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Inner seed (30 g) has 174 calories. That works out to 580 calories per 100 g. It contains 6 g of carbs, 6.3 g of protein, 15 g of fat and 2.4 g of fiber. Its 0.4 mg of Copper covers 47% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Inner seed Nutrition Facts
Selected: 1 serving (medium) · 30 g
174
KCAL / 30G
Carbs
6g
· 2% DV
Protein
6.3g
· 13% DV
Fat
15g
· 19% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 13% · Protein 14% · Fat 73%
Inner seed nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 174 kcal | |
| Total fat | 15 g | 19% |
| Saturated fat | 1.95 g | 10% |
| Trans fat | 0 g | |
| Sodium | 1.5 mg | 0% |
| Total carbohydrate | 6 g | 2% |
| Fiber | 2.4 g | 9% |
| Protein | 6.3 g | 13% |
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 Serving of Inner seed?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 174 kcal |
| 1 teaspoon (whole) | 5 g | 29 kcal |
| 1 tablespoon (whole) | 10 g | 58 kcal |
| 1 ounce (whole) | 28 g | 162 kcal |
| 1 serving (large) | 50 g | 290 kcal |
| 100 g | 100 g | 580 kcal |
| 1 cup (whole) | 120 g | 696 kcal |
Calculated from 580 calories per 100 g.
Frequently Asked Questions About Inner seed
How do you eat inner seed?
Eat inner seed on its own or sprinkle it over yogurt, salads, oatmeal, or cereal. It also works in bread and granola. Start with a small topping, since its rich, nutty flavor can dominate delicate dishes.
Can you eat inner seed raw?
Yes, inner seed can be eaten raw. Add it directly to meals, or toast it briefly if you want a stronger aroma and crunch. If it tastes bitter or smells stale, discard it rather than trying to mask the flavor.
How do you toast inner seed without burning it?
Toast inner seed in a dry pan over low to medium heat, stirring frequently. Remove it as soon as it smells fragrant and begins to color; residual heat continues cooking it, and its natural oils can make it burn quickly.
How should inner seed be stored?
Keep inner seed in an airtight container away from heat, light, and moisture. Because its oils can turn rancid, refrigerate it in warm conditions or if you plan to keep it for a while; discard any that smell stale.
What can you cook with inner seed?
Use inner seed as a crunchy topping for soups, roasted vegetables, or salads, or mix it into bread dough, crackers, and granola. Toasting it first brings out more flavor, while adding it raw keeps the texture milder.
Can inner seed replace nuts in pesto?
Yes, inner seed can replace some or all of the nuts in pesto. Blend it with herbs, garlic, oil, and cheese or another savory ingredient; the result may be denser, so adjust the oil until the texture is spreadable.
Should you soak inner seed before eating it?
No, soaking inner seed is not necessary for ordinary eating or cooking. You can use it straight from the package; soaking only makes sense when you specifically want a softer texture, and soaked seeds should be drained and used promptly.
Can you grind inner seed into flour?
Yes, grind inner seed for a coarse meal that can be mixed into batters or dough. Use short pulses rather than running the grinder continuously, since the seed’s oils can turn the meal into a paste.
How much inner seed should you eat at a time?
A typical serving of inner seed is about 30 grams. It is easy to eat more than intended when sprinkling it over food, so measure a portion if you are keeping track of your overall intake.
Is inner seed a good snack for weight loss?
It can fit into a weight-loss eating plan, especially as a measured topping or snack. Its fat and fiber may help make a small portion satisfying, but eating it by the handful can add substantial energy quickly.
Inner seed Vitamins & Minerals
Vitamins
B1
0.45mg · 38% DV
Biotin
5.4µg · 18% DV
Folate
72µg · 18% DV
Vitamin E
2.7mg · 18% DV
Minerals
Copper
0.42mg · 47% DV
Manganese
0.63mg · 27% DV
Phosphorus
186mg · 27% DV
Magnesium
96mg · 23% DV
Potassium ⭐
204mg · 6% DV
Sodium
1.5mg · 0% DV
Inner seed Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Inner seed
To burn the 174 calories in 1 serving (medium) (30 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 Inner seed?
An inner seed is the edible kernel inside a seed’s outer covering. Since no particular plant is specified, its size, flavour and texture depend on the variety. It may be eaten raw or roasted as a snack, or sprinkled over salads, yoghurt, porridge and baked goods. Roasting usually brings out a deeper, toastier flavour, while the texture tends to be crisp.
Inner seed is energy-dense, with healthy fats as well as protein and fibre. A modest portion can add crunch and staying power to a meal; choose an unsalted version if you want to keep the overall dish lighter.
How Nutritious Is Inner 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
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 Inner 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 Inner seed Contain Allergens?
Contains these allergens:
Which Diets Is Inner 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
Inner seed Fat Profile
SATURATED
1.95g
MONOUNSATURATED
6g
POLYUNSATURATED
5.7g
Omega 6:3 ratio 60:1
Above the ideal 4:1 (60:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.