Roasted seeds

Snack

Item Rating: 76/100

1 serving (30 grams) contains 170 calories, 7.0 grams of protein, 14.0 grams of fat, and 5.0 grams of carbohydrates.

Nutrition Information

1 cup (150g)

Calories		850.0
% Daily Value*
Total Fat		70.0 g	89%
	Saturated Fat	10.0 g	50%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		25 mg	1%
Total Carbohydrates		25 g	9%
	Dietary Fiber	15 g	53%
	Sugars	2.5 g
protein		35 g	70%
Vitamin D		0 mcg	0%
Calcium		50 mg	3%
Iron		7.5 mg	41%
Potassium		750 mg	15%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🥓 Keto friendly

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🧈 High saturated fat

🥩 High protein

Source of Calories

Fat: 630 cal (72.4%)

Protein: 140 cal (16.1%)

Carbs: 100 cal (11.5%)

About Roasted seeds

Roasted seeds, such as pumpkin, sunflower, or sesame seeds, are a popular snack and ingredient found in various cuisines worldwide, especially in Mediterranean, Middle Eastern, and Asian dishes. These seeds are rich in essential nutrients, including healthy fats, protein, dietary fiber, and a variety of vitamins and minerals. They are notable sources of magnesium, iron, zinc, and vitamin E, making them a nutrient-dense option for snacking or adding crunch to dishes. Roasting enhances their flavor and texture while preserving most of their nutritional content.

Health Benefits

• Rich in magnesium, which supports healthy muscle and nerve function and contributes to energy production.
• High in vitamin E, an antioxidant that protects cells from damage and supports skin health.
• Contain zinc, important for immune function, wound healing, and cellular division.
• Provide dietary fiber, which aids digestion and promotes a feeling of fullness.
• Offer plant-based protein, making them an excellent choice for vegetarians and vegans.

Dietary Considerations

Allergens: Contains sesame seeds, tree nuts (may be cross-contaminated during processing)

Suitable for: Vegan, vegetarian, gluten-free diets

Not suitable for: Individuals with tree nut or seed allergies

Selection and Storage

Store roasted seeds in an airtight container in a cool, dry place or refrigerate for prolonged freshness. Keep them away from moisture to maintain crunchiness.

Common Questions About Roasted seeds Nutrition

Are roasted seeds a good source of protein?

Yes, roasted seeds like sunflower, pumpkin, or chia seeds are great sources of plant-based protein, offering around 5-9 grams of protein per ounce, depending on the type. They make an excellent protein-rich snack for vegetarians and vegans.

Can I eat roasted seeds on a keto diet?

Roasted seeds are generally keto-friendly as they are low in net carbs and high in healthy fats. For example, one ounce of roasted pumpkin seeds contains about 4 grams of carbs but nearly 13 grams of fat, making them suitable for the keto diet in moderation.

What are the health benefits of eating roasted seeds?

Roasted seeds are packed with nutrients like magnesium, zinc, and antioxidants, which support heart health, brain function, and immunity. They also contain dietary fiber, which aids digestion, but avoid excessive consumption as they can be calorie-dense.

How much roasted seeds should I eat per day?

A typical serving size of roasted seeds is about 1-2 ounces (28-56 grams), which provides a balanced amount of nutrients without overloading on calories or fats. Eating them as a topping on salads or as a snack can be a healthy addition to daily meals.

How do roasted seeds compare to raw seeds nutritionally?

Roasted seeds often have enhanced flavor but slightly reduced nutritional value compared to raw seeds due to heat exposure, which can lower certain vitamin content (e.g., Vitamin E). However, roasting also improves digestibility and makes them more palatable, especially when lightly roasted without added oils or salt.

Data Sources & Scientific References