Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Roasted seeds Calories
Source of protein and healthy fats, roasted snack
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Roasted seeds (30 g) has 171 calories. That works out to 570 calories per 100 g. It contains 5.4 g of carbs, 6 g of protein, 13.8 g of fat and 2.4 g of fiber. Its 0.4 mg of Copper covers 40% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Roasted seeds Nutrition Facts
Selected: 1 serving (medium) · 30 g
171
KCAL / 30G
Carbs
5.4g
· 2% DV
Protein
6g
· 12% DV
Fat
13.8g
· 18% 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 13% · Protein 14% · Fat 73%
Roasted seeds nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 171 kcal | |
| Total fat | 13.8 g | 18% |
| Saturated fat | 1.5 g | 8% |
| Trans fat | 0 g | |
| Sodium | 1.5 mg | 0% |
| Total carbohydrate | 5.4 g | 2% |
| Fiber | 2.4 g | 9% |
| Protein | 6 g | 12% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Roasted seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 171 kcal |
| 1 piece (small) | 5 g | 29 kcal |
| 1 tablespoon (medium) | 9 g | 51 kcal |
| 1 serving (small) | 15 g | 86 kcal |
| 2 tablespoon (double) | 18 g | 103 kcal |
| 1 pack (medium) | 40 g | 228 kcal |
| 1 serving (large) | 50 g | 285 kcal |
| 100 g | 100 g | 570 kcal |
| 1 cup (whole) | 140 g | 798 kcal |
Calculated from 570 calories per 100 g.
Frequently Asked Questions About Roasted seeds
How do you roast seeds at home?
Roast seeds at home by spreading them in a single layer on a baking tray and heating them until lightly browned, stirring occasionally. The time varies by seed type and size, so watch closely near the end to prevent burning.
Are roasted seeds as nutritious as raw seeds?
Roasted seeds can still be nutritious, but they are not automatically healthier than raw seeds. Roasting improves flavor and crunch; prolonged high heat can reduce some heat-sensitive nutrients, while added salt or oil changes the finished product.
Do roasted seeds need to be salted?
No, roasted seeds do not need salt to taste good. Choosing unsalted or lightly salted seeds helps limit sodium, and roasting them at home lets you control how much salt, if any, you add.
Can you roast seeds without oil?
Yes, you can roast seeds without oil. Spread them on a dry tray and stir them during roasting, or keep them moving in a dry pan over medium heat so they toast evenly without scorching.
How should roasted seeds be stored?
Store roasted seeds only after they have cooled completely, using an airtight container in a cool, dry place. Exposure to air, heat, and moisture can make them lose their crunch and cause their natural oils to go stale.
How long do roasted seeds stay fresh?
Roasted seeds generally stay fresh for a few weeks in an airtight container kept somewhere cool and dry. Their shelf life varies with the seed type and storage conditions; discard them if they smell or taste rancid.
Can you eat the shells of roasted seeds?
Whether roasted seed shells are edible depends on the type of seed. Some have thin, edible shells, while hard or fibrous shells are best discarded rather than swallowed; check what kind of seeds you have.
Why do roasted seeds taste bitter?
Roasted seeds can taste bitter if they have been overheated or have gone stale. Keep a close eye on them while roasting and store them away from air, light, and heat to help preserve their flavor.
What can you put roasted seeds on?
Roasted seeds make a crunchy topping for salads, soups, vegetables, and porridge. Add them just before serving so they stay crisp, and reduce other salt in the dish if your seeds are salted.
Are roasted seeds easier to digest than raw seeds?
Roasted seeds are not necessarily easier for everyone to digest than raw seeds. Roasting changes their texture, but tolerance also depends on the seed type and portion; eating a large amount may cause discomfort for some people.
Roasted seeds Vitamins & Minerals
Vitamins
Vitamin E
3mg · 20% DV
B1
0.21mg · 18% DV
Biotin
3µg · 10% DV
B3
1.35mg · 8% DV
Minerals
Copper
0.36mg · 40% DV
Manganese
0.63mg · 27% DV
Phosphorus
180mg · 26% DV
Magnesium
105mg · 25% DV
Potassium ⭐
180mg · 5% DV
Sodium
1.5mg · 0% DV
Roasted seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Roasted seeds
To burn the 171 calories in 1 serving (medium) (30 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 Roasted seeds?
Roasted seeds are edible seeds—such as sunflower, pumpkin or sesame—heated until crisp, either dry or with a little oil. They are enjoyed in many food traditions rather than belonging to one particular place, and may be sold shelled, unshelled or as a blend. The exact flavour and texture depend on the seed: roasting usually brings out a deeper, nuttier taste and a satisfying crunch.
In Turkey, sunflower seeds are a familiar tea-time snack; elsewhere, roasted seeds are eaten by the handful or sprinkled over salads, soups and grain bowls. They provide protein and fats, so a modest portion can be filling; about 30 g is a useful serving. Choose an unsalted version if you want more control over the salt, or scatter a small handful over a meal for extra crunch.
How Nutritious Is Roasted seeds?
Nutrient density
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 Roasted 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 Roasted seeds Contain Allergens?
No known major allergens
Which Diets Is Roasted 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
Roasted seeds Fat Profile
SATURATED
1.5g
MONOUNSATURATED
4.5g
POLYUNSATURATED
7.2g
Omega 6:3 ratio 90:1
Above the ideal 4:1 (90:1).
Compare Roasted seeds
Foods Similar to Roasted seeds
Have another question about Roasted seeds?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.