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Ground nettle seed Calories
Rich in omega-3 and minerals, good protein source
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Ground nettle seed (16 g) has 77 calories. That works out to 480 calories per 100 g. It contains 1.3 g of carbs, 4.5 g of protein, 5.8 g of fat and 2.6 g of fiber. Its 60.8 µg of Vitamin K covers 51% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Ground nettle seed Nutrition Facts
Selected: 2 tablespoon (medium) · 16 g
77
KCAL / 16G
Carbs
1.3g
· 0% DV
Protein
4.5g
· 9% DV
Fat
5.8g
· 7% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 24% · Fat 69%
Ground nettle seed nutrition facts table · 2 tablespoon (medium) (16 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 77 kcal | |
| Total fat | 5.8 g | 7% |
| Saturated fat | 0.61 g | 3% |
| Trans fat | 0 g | |
| Sodium | 2.88 mg | 0% |
| Total carbohydrate | 1.3 g | 0% |
| Fiber | 2.6 g | 9% |
| Protein | 4.5 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 2 Tablespoons of Ground nettle seed?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 16 g | 77 kcal |
| 1 teaspoon (small) | 3 g | 14 kcal |
| 1 tablespoon (small) | 8 g | 38 kcal |
| 1 piece (small) | 10 g | 48 kcal |
| 1 serving (medium) | 15 g | 72 kcal |
| 3 tablespoon (large) | 24 g | 115 kcal |
| 100 g | 100 g | 480 kcal |
| 1 cup (large) | 120 g | 576 kcal |
Calculated from 480 calories per 100 g.
Frequently Asked Questions About Ground nettle seed
What are the benefits of ground nettle seed?
Ground nettle seed is a food source of protein, fibre, omega-3 fats and minerals, but it has not been proven to treat a medical condition. Use it as a nutrient-rich ingredient in meals rather than as a substitute for a treatment or prescribed supplement.
How do you use ground nettle seed?
Mix ground nettle seed into porridge, yoghurt, soup, salad dressings or bread dough. Its earthy flavour works well in savoury dishes as well as breakfast foods; start with a small amount so it does not overwhelm the other ingredients.
Can you eat ground nettle seed raw?
Yes, ground nettle seed can be eaten without cooking. Stir it into yoghurt, oatmeal or a smoothie, and make sure the product smells fresh; a bitter, stale-oil smell can indicate that its natural fats have gone rancid.
What does ground nettle seed taste like?
Ground nettle seed has a mild earthy, grassy and slightly nutty taste. It is more noticeable in plain foods such as yoghurt, while soups, dressings and baked goods can balance its flavour.
Is ground nettle seed the same as nettle leaf powder?
No, ground nettle seed is made from the plant’s seeds, while nettle leaf powder is made from its leaves. They have different textures and culinary uses: the seed is commonly stirred into foods, whereas leaf powder is often used in drinks or savoury dishes.
Can you bake with ground nettle seed?
Yes, you can add ground nettle seed to bread, crackers or savoury muffins. Treat it as an additional ingredient rather than a one-for-one replacement for flour, since it has a different texture and does not provide the structure flour does.
Can you make tea with ground nettle seed?
You can steep ground nettle seed in hot water, but it is not the usual form of nettle tea and may leave sediment. Nettle leaf is more commonly brewed as tea; ground seed is easier to use in foods such as porridge or yoghurt.
How should you store ground nettle seed?
Keep ground nettle seed in a tightly sealed container away from heat, light and moisture. Because its oils can turn stale, store it somewhere cool and discard it if it develops a bitter or rancid smell.
Can ground nettle seed cause side effects?
Ground nettle seed may cause digestive discomfort or an allergic reaction in some people. Avoid it if you have a known nettle allergy; if you are pregnant, breastfeeding or take regular medication, ask a healthcare professional before using it.
Can ground nettle seed replace whole nettle seeds in recipes?
Ground nettle seed can replace whole nettle seeds when a recipe calls for the seed’s flavour, but it will blend in rather than add a crunchy texture. Add it gradually, since ground seed can make mixtures denser than whole seeds do.
Ground nettle seed Vitamins & Minerals
Vitamins
Vitamin K
60.8µg · 51% DV
B1
0.1mg · 8% DV
Vitamin E
0.96mg · 6% DV
B6
0.08mg · 5% DV
Minerals
Iron
5.12mg · 28% DV
Magnesium
109mg · 26% DV
Calcium
256mg · 26% DV
Copper
0.18mg · 20% DV
Potassium ⭐
118mg · 3% DV
Sodium
2.88mg · 0% DV
Ground nettle seed Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ground nettle seed
To burn the 77 calories in 2 tablespoon (medium) (16 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 nettle seed?
Ground nettle seed is made by milling the dried seeds of the nettle plant. It has a mild, earthy, slightly grassy flavour and is usually used as an addition to other foods rather than eaten on its own. You can stir it into porridge, yoghurt or a smoothie, or sprinkle it over soup and salads. Its flavour is distinctive, so start with a little and add more to taste.
It is a protein-rich seed with omega-3 fats and minerals; 100 g provides 28 g of protein. Pair it with yoghurt or fruit for an easy breakfast, or use a light dusting to add flavour and texture without making a dish feel too heavy.
How Nutritious Is Ground nettle 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 Ground nettle 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 nettle seed Contain Allergens?
No known major allergens
Which Diets Is Ground nettle 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
Ground nettle seed Fat Profile
SATURATED
0.61g
MONOUNSATURATED
0.83g
POLYUNSATURATED
4g
Omega 6:3 ratio 1.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.