Nutriwise
SR LegacyNut and Seed Productsvalues per 100 g

Seeds, breadnut tree seeds, raw

Energy
217 kcal / 100 g
Nutrients reported
60
Measured portions
1

Portion converter

Nutrition data is published per 100 g. Pick a portion to see what it works out to.

Total weight
28.4 g
1 (oz (8-14 seeds)) × 1 — using the published 28.35 g per portion
NutrientPer 100 gIn this amount
Energy(chosen energy value)217 kcal62 kcal
Water45.0 g12.8 g
Energy908 kJ257 kJ
Protein5.97 g1.69 g
Total lipid (fat)0.99 g0.28 g
Ash1.76 g0.50 g
Carbohydrate, by difference46.3 g13.1 g
Calcium, Ca98.0 mg27.8 mg
Iron, Fe2.09 mg0.59 mg
Magnesium, Mg68.0 mg19.3 mg
Phosphorus, P67.0 mg19.0 mg
Potassium, K1183.0 mg335.4 mg
Sodium, Na31.0 mg8.79 mg
Zinc, Zn1.13 mg0.32 mg
Copper, Cu1.44 mg0.41 mg
Manganese, Mn0.18 mg0.05 mg

Estimates. Portion weights are the published averages for this food. A cup of chopped carrot and a cup of sliced carrot do not weigh the same, so treat the result as approximate.

About zeros. A value of 0 may mean the nutrient is genuinely absent, or that it was not measured / was below the limit of detection. USDA does not distinguish between the two, so this site does not use 0 values for filtering or for "free from" claims.

This converter does not use zero values to claim a food is free of anything, and it is not dietary or medical advice.

Nutrition per 100 g

60 nutrients reported for this food. "Samples" is the number of analytical samples the value is based on.

NutrientPer 100 gSamples
Energy(chosen energy value)217 kcal0
Water45.0 g2
Energy908 kJ0
Protein5.97 g1
Total lipid (fat)0.99 g0
Ash1.76 g1
Carbohydrate, by difference46.3 g0
Calcium, Ca98.0 mg1
Iron, Fe2.09 mg1
Magnesium, Mg68.0 mg0
Phosphorus, P67.0 mg1
Potassium, K1183.0 mg0
Sodium, Na31.0 mg0
Zinc, Zn1.13 mg0
Copper, Cu1.44 mg0
Manganese, Mn0.18 mg0
Vitamin C, total ascorbic acid27.4 mg1
Thiamin0.06 mg1
Riboflavin0.06 mg1
Niacin0.88 mg1
Pantothenic acid1.10 mg0
Vitamin B-60.40 mg0
Folate, total66.0 µg0
Folic acid0 µg0
Folate, food66.0 µg0
Folate, DFE66.0 µg0
Vitamin B-120 µg0
Vitamin A, RAE12.0 µg1
Retinol0 µg0
Vitamin A, IU248 IU1
Vitamin D (D2 + D3), International Units0 IU0
Vitamin D (D2 + D3)0 µg0
Fatty acids, total saturated0.27 g0
SFA 16:00.18 g0
SFA 18:00.09 g0
Fatty acids, total monounsaturated0.13 g0
MUFA 16:10.01 g0
MUFA 18:10.12 g0
Fatty acids, total polyunsaturated0.53 g0
PUFA 18:20.41 g0
PUFA 18:30.12 g0
Cholesterol0 mg0
Tryptophan0.16 g1
Threonine0.23 g1
Isoleucine0.34 g1
Leucine0.65 g1
Lysine0.26 g1
Methionine0.04 g1
Cystine0.09 g0
Phenylalanine0.28 g1
Tyrosine0.44 g0
Valine0.58 g1
Arginine0.55 g1
Histidine0.09 g1
Alanine0.27 g0
Aspartic acid0.66 g0
Glutamic acid0.83 g0
Glycine0.38 g0
Proline0.30 g0
Serine0.40 g0

Why there is only one energy value here

USDA publishes three different energy nutrients (IDs 1008, 2047, 2048) plus a kilojoule value. This page uses 1008 — Energy — falling back to the others only when it is absent. Sites that mix them can report different calorie counts for the same food.

Published portion sizes

These are the measured weights this site uses for conversion.

PortionGramsEnergy
1 (oz (8-14 seeds))28.3562

Portions without a measured weight are listed but cannot be converted — we do not guess a weight for them.

Allergens: do not rely on this page

This dataset has no structured allergen field, and reference values describe a generic food — not the product you are holding. Always read the actual label before eating anything.

If you have a food allergy, treat this page as background information only.

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Nut and Seed Products

Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov. (SR Legacy, release 2018-04-01) — https://fdc.nal.usda.gov/ · Data last updated 2026-09-27