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Oleaster seeds Calories
Contains fiber and plant compounds
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 teaspoon (grated) of Oleaster seeds (3 g) has 12 calories. That works out to 385 calories per 100 g. It contains 1.7 g of carbs, 0.4 g of protein, 0.4 g of fat and 0.7 g of fiber. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Oleaster seeds Nutrition Facts
Selected: 1 teaspoon (grated) · 3 g
12
KCAL / 3G
Carbs
1.7g
· 1% DV
Protein
0.4g
· 1% DV
Fat
0.4g
· 1% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 13% · Fat 30%
Oleaster seeds nutrition facts table · 1 teaspoon (grated) (3 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 12 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0.24 mg | 0% |
| Total carbohydrate | 1.7 g | 1% |
| Fiber | 0.7 g | 3% |
| Protein | 0.4 g | 1% |
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 Teaspoon of Grated Oleaster seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 teaspoon (grated) | 3 g | 12 kcal |
| 1 piece (small) | 2 g | 8 kcal |
| 1 piece (medium) | 4 g | 15 kcal |
| 1 piece (large) | 6 g | 23 kcal |
| 1 tablespoon (grated) | 9 g | 35 kcal |
| 1 serving (small) | 10 g | 39 kcal |
| 1 serving (medium) | 20 g | 77 kcal |
| 1 serving (large) | 30 g | 116 kcal |
| 100 g | 100 g | 385 kcal |
Calculated from 385 calories per 100 g.
Frequently Asked Questions About Oleaster seeds
What are oleaster seeds used for?
Oleaster seeds are most practical to use after grinding because they are hard. The powder can be stirred into foods or added to some baked goods; it is a food ingredient, not a proven treatment for illness.
Are oleaster seeds edible?
Yes, oleaster seeds can be eaten, but their hard, woody texture makes them difficult to chew whole. They are generally more practical to use ground, rather than swallowing the intact seed.
How do you prepare oleaster seeds for eating?
Clean the oleaster seeds and let them dry completely before grinding them in a sturdy spice or coffee grinder. Grind a small batch at a time, then sift and regrind any coarse pieces.
Can you add oleaster seed powder to food?
Yes, you can mix oleaster seed powder into foods such as yogurt, soup, or a baking mixture. Start with a small amount, since the powder can change the texture and add fiber.
Are oleaster seeds the same as oleaster fruit?
No. Oleaster seeds are the hard seeds inside the fruit, not its soft edible flesh. The fruit can be eaten as fruit, while the seed is usually ground before being used in food.
What do oleaster seeds taste like?
Ground oleaster seeds tend to have a mild, earthy flavor rather than a strong, sweet taste. Their texture may be more noticeable than their flavor, so try a little in a food with a soft texture first.
Can you make tea from oleaster seeds?
Oleaster seed tea is not a common preparation. Because the seeds are hard, steeping them whole may not be an effective way to use them; ground seed is more easily added to food.
Do oleaster seeds help with digestion?
Oleaster seeds contain fiber, which supports normal digestion and bowel regularity as part of the diet. They are not a treatment for digestive conditions, and suddenly eating a large amount of fiber may cause gas or bloating.
How should you store oleaster seeds?
Keep whole oleaster seeds or their powder in a clean, tightly sealed container away from moisture, heat, and direct light. Grinding only what you need can help the powder stay fresh.
Can oleaster seed powder replace flour in baking?
No, oleaster seed powder is not a straightforward one-for-one flour substitute. Its fiber and texture can change how a dough or batter behaves, so use a small amount alongside the flour in a recipe.
Oleaster seeds Vitamins & Minerals
Vitamins
B1
0.01mg · 1% DV
B6
0.01mg · 1% DV
B3
0.05mg · 0% DV
Vitamin E
0.05mg · 0% DV
Minerals
Manganese
0.04mg · 2% DV
Copper
0.01mg · 1% DV
Phosphorus
9.45mg · 1% DV
Magnesium
4.38mg · 1% DV
Potassium ⭐
15mg · 0% DV
Sodium
0.24mg · 0% DV
Oleaster seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oleaster seeds
To burn the 12 calories in 1 teaspoon (grated) (3 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 seeds?
Oleaster seeds come from the hard pits inside the fruit of the oleaster tree, also known as Russian olive. While the tart, floury fruit is often eaten dried in its native regions, the seeds are usually dried and ground rather than eaten whole.
Ground oleaster seeds have a mild, slightly astringent taste and a fine, somewhat dense texture. They can be stirred into yoghurt or porridge, or added to baking; in regions where the fruit is familiar, dried oleaster is also eaten as a simple snack. The seeds are notably high in fibre, though they are used in small amounts—a teaspoon is about 3 g. Mix a little into a moist food if you are new to it.
How Nutritious Is Oleaster seeds?
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 seeds 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 Oleaster seeds Contain Allergens?
No known major allergens
Which Diets Is Oleaster 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
— Not suitable
Low FODMAP
— Not suitable
Oleaster seeds Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.14g
POLYUNSATURATED
0.13g
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Nutrition data compiled from USDA FoodData Central and scientific sources.