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Koolseed Calories
High fiber, good protein, omega-3 source
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Koolseed (20 g) has 96 calories. That works out to 480 calories per 100 g. It contains 6.8 g of carbs, 4 g of protein, 6 g of fat and 5.6 g of fiber. Its 0.2 mg of Copper covers 27% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Koolseed Nutrition Facts
Selected: 2 tablespoon (medium) · 20 g
96
KCAL / 20G
Carbs
6.8g
· 2% DV
Protein
4g
· 8% DV
Fat
6g
· 8% DV
Fiber
5.6g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 28% · Protein 16% · Fat 56%
Koolseed nutrition facts table · 2 tablespoon (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 96 kcal | |
| Total fat | 6 g | 8% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0 g | |
| Sodium | 1.6 mg | 0% |
| Total carbohydrate | 6.8 g | 2% |
| Fiber | 5.6 g | 20% |
| Protein | 4 g | 8% |
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 Koolseed?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 20 g | 96 kcal |
| 1 tablespoon (small) | 10 g | 48 kcal |
| 1 serving (small) | 15 g | 72 kcal |
| 1 ounce (medium) | 28 g | 134 kcal |
| 3 tablespoon (large) | 30 g | 144 kcal |
| 1 serving (large) | 30 g | 144 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 Koolseed
What is Koolseed, and how do you eat it?
Koolseed is listed as a seed, and you can add it to yogurt, porridge, smoothies, or baked recipes. If you are unsure which seed type your package contains, follow its preparation directions rather than assuming it behaves like another seed.
Does Koolseed need to be soaked before eating?
No, soaking Koolseed is not automatically necessary. You can add it dry to foods, or soak it in yogurt or another liquid if you prefer a softer texture in a pudding or breakfast bowl.
Can you eat Koolseed raw?
Yes, Koolseed can be eaten without cooking when it is sold as a ready-to-eat food seed. Stir it into a moist dish or sprinkle it over a meal; use the package directions if the product specifies otherwise.
Can Koolseed replace chia seeds in recipes?
Koolseed may work in some recipes as a chia-seed substitute, but the two names should not be assumed to mean the same seed. Their texture and thickening behavior can differ, so test a small amount before changing a whole recipe.
How should you store Koolseed after opening?
Keep Koolseed in a tightly sealed container in a cool, dry place, away from sunlight and moisture. If it develops an unusual smell, taste, or signs of dampness, discard it rather than using it.
Can you grind Koolseed, and how should you use it ground?
Yes, you can grind Koolseed and stir it into oatmeal, smoothies, or batter for a finer texture. Grind only what you need when possible, since ground seeds are more exposed to air and can lose freshness sooner.
Can Koolseed be used in baking?
Yes, Koolseed can be mixed into breads, crackers, and other baked goods, or sprinkled on top before baking. It may change a recipe’s texture, so start with a modest amount rather than replacing all the flour or seeds.
Does Koolseed provide the same omega-3 as fish?
No. Koolseed is described as an omega-3 source, but seed-based omega-3 is generally alpha-linolenic acid (ALA), whereas oily fish provide long-chain omega-3 fats such as EPA and DHA.
Can Koolseed help with weight loss?
Koolseed’s fiber and protein can make a meal more filling when you add it to yogurt or porridge. It does not cause weight loss by itself; use it as part of a meal that fits your overall eating pattern.
Can eating too much Koolseed cause digestive discomfort?
Yes, a sudden increase in Koolseed may cause bloating or bowel discomfort, particularly if you are not used to high-fiber foods. Increase your intake gradually and drink enough fluids.
Koolseed Vitamins & Minerals
Vitamins
B1
0.18mg · 15% DV
Vitamin E
1.4mg · 9% DV
Biotin
1.6µg · 5% DV
B6
0.08mg · 5% DV
Minerals
Copper
0.24mg · 27% DV
Manganese
0.5mg · 22% DV
Phosphorus
130mg · 19% DV
Magnesium
70mg · 17% DV
Potassium ⭐
140mg · 4% DV
Sodium
1.6mg · 0% DV
Koolseed Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Koolseed
To burn the 96 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 Koolseed?
Koolseed is an edible seed product. The name provided does not identify a particular plant, so it is best not to treat it as a specific, better-known seed. Seeds like this are commonly used as an addition to meals rather than as a main dish.
Its flavour and texture can vary, but Koolseed can be sprinkled over porridge, yoghurt, salads or soups, or mixed into baking. In many places, seeds are an easy way to add crunch to breakfast bowls and everyday meals. Koolseed stands out for its fibre and protein, and its fat content makes it a source of omega-3. Try a little in a familiar dish first, then adjust the amount to suit your taste.
How Nutritious Is Koolseed?
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 Koolseed 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 Koolseed Contain Allergens?
No known major allergens
Which Diets Is Koolseed 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
Koolseed Fat Profile
SATURATED
0.6g
MONOUNSATURATED
1.4g
POLYUNSATURATED
4g
Omega 6:3 ratio 2.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.