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Oleaster seed paste Calories
Traditional seed paste with fiber and minerals
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Oleaster seed paste (20 g) has 74 calories. That works out to 372 calories per 100 g. It contains 12.3 g of carbs, 1.6 g of protein, 2.2 g of fat and 3.7 g of fiber. Its 0.2 mg of Manganese covers 10% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Oleaster seed paste Nutrition Facts
Selected: 1 tablespoon (medium) · 20 g
74
KCAL / 20G
Carbs
12.3g
· 4% DV
Protein
1.6g
· 3% DV
Fat
2.2g
· 3% DV
Fiber
3.7g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 8% · Fat 27%
Oleaster seed paste nutrition facts table · 1 tablespoon (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 74 kcal | |
| Total fat | 2.2 g | 3% |
| Saturated fat | 0.32 g | 2% |
| Trans fat | 0 g | |
| Sodium | 3.6 mg | 0% |
| Total carbohydrate | 12.3 g | 4% |
| Fiber | 3.7 g | 13% |
| Protein | 1.6 g | 3% |
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 Oleaster seed paste?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 20 g | 74 kcal |
| 1 teaspoon (small) | 8 g | 30 kcal |
| 1 piece (mini) | 15 g | 56 kcal |
| 1 serving (small) | 30 g | 112 kcal |
| 2 tablespoon (double) | 40 g | 149 kcal |
| 1 serving (medium) | 50 g | 186 kcal |
| 1 serving (large) | 75 g | 279 kcal |
| 100 g | 100 g | 372 kcal |
| 1 cup (whole) | 240 g | 893 kcal |
Calculated from 372 calories per 100 g.
Frequently Asked Questions About Oleaster seed paste
What is Oleaster seed paste made from?
Oleaster seed paste is made from ground seeds of the oleaster fruit, also called Russian olive. Some versions include honey, molasses, or other ingredients, so the exact recipe—and how sweet it is—varies by maker.
How do you eat Oleaster seed paste?
You can eat Oleaster seed paste by itself or stir it into foods such as yogurt or porridge. Its thick texture and the presence of sweeteners vary between products, so start with a small spoonful to see how it tastes.
Does Oleaster seed paste have proven health benefits?
Oleaster seed paste provides fibre, but there is not strong evidence that it treats or prevents a disease. Claims about traditional remedies should not be taken as proof of a medical effect.
Is Oleaster seed paste the same as oleaster fruit?
No. Oleaster seed paste is made from the fruit’s seeds, while oleaster fruit refers to the whole fruit or its edible flesh. They have different textures and are used in different ways.
What does Oleaster seed paste taste like?
Oleaster seed paste is usually dense, with an earthy, mildly nutty seed flavour. Versions made with honey or molasses taste sweeter, and the grind can make the texture smooth or slightly coarse.
Can Oleaster seed paste replace tahini in recipes?
Not reliably. Oleaster seed paste has a different flavour and may be sweeter or more textured than tahini, so a direct swap can change a recipe. Try a small amount first, especially in sauces or savoury dips.
Can you use Oleaster seed paste in baking?
Yes, you can try Oleaster seed paste in baked goods or stir it into porridge, but it may alter the sweetness and texture. Start by replacing only a small part of another spread or paste in the recipe.
How should Oleaster seed paste be stored after opening?
Store Oleaster seed paste according to its package directions, since ingredients and preservation methods differ. Use a clean utensil each time, close the container firmly, and refrigerate it after opening if the maker instructs you to.
Can Oleaster seed paste help with joint pain?
There is no strong clinical evidence that Oleaster seed paste relieves joint pain. Although it may be used in traditional remedies, eating it should not replace assessment or treatment for persistent pain.
Can people with diabetes eat Oleaster seed paste?
People with diabetes may need to account for Oleaster seed paste’s carbohydrates and any added honey or molasses, which can affect blood glucose. A doctor or dietitian can help assess how it fits an individual meal plan.
Oleaster seed paste Vitamins & Minerals
Vitamins
Biotin
0.8µg · 3% DV
B3
0.28mg · 2% DV
Vitamin E
0.24mg · 2% DV
B6
0.02mg · 1% DV
Minerals
Manganese
0.22mg · 10% DV
Copper
0.07mg · 8% DV
Phosphorus
42mg · 6% DV
Magnesium
18mg · 4% DV
Potassium ⭐
84mg · 2% DV
Sodium
3.6mg · 0% DV
Oleaster seed paste Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oleaster seed paste
To burn the 74 calories in 1 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 Oleaster seed paste?
Oleaster seed paste is a dense traditional paste made by grinding the seeds of the oleaster fruit, a tree long grown across parts of the Middle East and Mediterranean region. Recipes vary: some keep the ground seeds as the main ingredient, while others combine them with additional ingredients, so the flavour and texture can differ between products.
It has an earthy, lightly toasted seed flavour and a thick, compact texture. In Turkey, it may be eaten by the spoonful at breakfast or alongside tea; elsewhere, try a small amount on toast or stirred into yoghurt. Its nutritional profile is notable for fibre, with 18.4 g per 100 g. Because it is rich-tasting and filling, a modest spoonful pairs well with fresh fruit or plain yoghurt.
How Nutritious Is Oleaster seed paste?
Nutrient density
Medium
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
Medium
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 Oleaster seed paste Processed?
NOVA 3
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 Oleaster seed paste Contain Allergens?
No known major allergens
Which Diets Is Oleaster seed paste Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Oleaster seed paste Fat Profile
SATURATED
0.32g
MONOUNSATURATED
0.62g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 29:1
Above the ideal 4:1 (29:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.