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Metrn seeds Calories
Nutritious seed rich in protein, healthy fats, fiber, and minerals.
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Metrn seeds (20 g) has 96 calories. That works out to 480 calories per 100 g. It contains 3.6 g of carbs, 4.4 g of protein, 6.8 g of fat and 2.4 g of fiber. Its 0.2 mg of Copper covers 27% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Metrn seeds Nutrition Facts
Selected: 2 tablespoon (medium) · 20 g
96
KCAL / 20G
Carbs
3.6g
· 1% DV
Protein
4.4g
· 9% DV
Fat
6.8g
· 9% 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 15% · Protein 19% · Fat 66%
Metrn seeds nutrition facts table · 2 tablespoon (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 96 kcal | |
| Total fat | 6.8 g | 9% |
| Saturated fat | 0.84 g | 4% |
| Trans fat | 0 g | |
| Sodium | 1.6 mg | 0% |
| Total carbohydrate | 3.6 g | 1% |
| Fiber | 2.4 g | 9% |
| 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 2 Tablespoons of Metrn seeds?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 20 g | 96 kcal |
| 1 piece (mini) | 5 g | 24 kcal |
| 1 tablespoon (small) | 10 g | 48 kcal |
| 1 serving (medium) | 25 g | 120 kcal |
| 3 tablespoon (large) | 30 g | 144 kcal |
| 1 pack (jumbo) | 50 g | 240 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 Metrn seeds
Can you eat Metrn seeds raw?
Yes, food-grade Metrn seeds can be eaten raw. Add plain seeds to yogurt, salads or porridge, or eat them as a snack. If they are sold in a hard shell, eat the kernel rather than the shell.
How do you roast Metrn seeds?
Roast Metrn seeds in a dry pan over low to medium heat, stirring often so they do not burn. Take them off the heat when they smell toasted and begin to color; they will crisp further as they cool.
Do Metrn seeds need to be shelled before eating?
If Metrn seeds are sold in a hard shell, remove it and eat the kernel. Shelled seeds can be eaten whole. Avoid chewing a hard shell unless the package specifically says it is edible.
How can you use Metrn seeds in cooking?
Sprinkle Metrn seeds over salads, porridge or yogurt, or mix them into bread and other baked goods. They can also be lightly toasted for extra crunch; start with a small amount so their flavor does not overpower the dish.
How should you store Metrn seeds?
Keep Metrn seeds in an airtight container in a cool, dry place away from sunlight and the stove. Their fat can become stale when exposed to heat and air, so follow the package directions and close the container after each use.
How can you tell if Metrn seeds have gone bad?
Metrn seeds that smell rancid, taste unusually bitter, or show mold should be discarded. Use the package date as a guide, since freshness depends on how the seeds were packed and stored.
Can you grind Metrn seeds into a paste?
Yes, you can grind Metrn seeds into a paste in a food processor. Pause and scrape down the sides as needed; once ground, the seeds are more exposed to air, so store the paste in a clean, sealed container.
Should you soak Metrn seeds before eating them?
No, soaking Metrn seeds is not necessary before eating them. You can soak them if a recipe calls for a softer texture, but drain them and use them promptly rather than leaving them wet at room temperature.
Can Metrn seeds be used instead of sunflower or pumpkin seeds?
Often, yes: Metrn seeds can replace sunflower or pumpkin seeds as a crunchy topping or baking ingredient. The flavor and texture may differ, so add them gradually and adjust the amount to suit the recipe.
How many Metrn seeds should you eat in a day?
There is no single daily amount that suits everyone. A typical serving of Metrn seeds is about 20 grams, which you can use as a snack or add to a meal.
Metrn seeds Vitamins & Minerals
Vitamins
B1
0.12mg · 10% DV
Biotin
1.6µg · 5% DV
B6
0.08mg · 5% DV
B2
0.06mg · 5% DV
Minerals
Copper
0.24mg · 27% DV
Manganese
0.36mg · 16% DV
Magnesium
52mg · 12% DV
Phosphorus
84mg · 12% DV
Potassium ⭐
130mg · 4% DV
Sodium
1.6mg · 0% DV
Metrn seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Metrn seeds
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 Metrn seeds?
Metrn seeds are the edible seeds of the metrn plant, used as an ingredient rather than usually eaten as a stand-alone snack. Their growing region and culinary traditions are not clearly established, so preparation may vary; they can be used whole or ground.
Seeds like these add texture and a distinct flavour to meals. Try sprinkling them over salads, yoghurt, soups or grain bowls, or lightly toasting them first to bring out their aroma. They offer protein and fibre alongside a notable amount of fat, making a small spoonful a flavourful addition to a meal. Pair Metrn seeds with vegetables or yoghurt, and start with a modest amount if you are unfamiliar with their taste.
How Nutritious Is Metrn seeds?
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 Metrn seeds 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 Metrn seeds Contain Allergens?
No known major allergens
Which Diets Is Metrn seeds 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
Metrn seeds Fat Profile
SATURATED
0.84g
MONOUNSATURATED
1.7g
POLYUNSATURATED
3.7g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.