Calories in Lotus Seeds, Chia, Flax, Hemp, Sunflower

By NYUS Inc. · Published 29 October 2026

"Makhana calories", "lotus seeds calories", "chia seeds calories", "flax seeds calories", "alsi calories", "sunflower seeds calories" and "watermelon seeds calories" are searched in India. This guide gives 18 USDA FoodData Central SR Legacy records, per 100 g and in the portions USDA's Measures list prints: lotus seeds (dried and raw), chia, flaxseed, hulled hemp seed, watermelon seed kernels, safflower seed kernels and sunflower seed kernels, butter and flour. IFCT 2017, the Indian Food Composition Tables from ICMR-NIN, has rows for linseeds, safflower seeds and sunflower seeds, printed beside the USDA rows below; it has no row for lotus seeds, chia, hemp or watermelon seeds. Our flax, sesame, sunflower and poppy seeds guide works from IFCT 2017 alone, and nuts by the ounce are in our almonds, cashews and walnuts guide.

The short answer

By USDA SR Legacy, dried sunflower seed kernels (170562) are 584 kcal per 100 g, watermelon seed kernels (169407) 557, hulled hemp seed (170148) 553, flaxseed (169414) 534, safflower seed kernels (170558) 517, chia (170554) 486 and dried lotus seeds (170149) 332; raw lotus seeds (168591) are 89 kcal because they carry 77 g of water. Our reading: lotus seeds are the lightest by a wide margin; chia prints the most fibre (34.4 g) and hemp the most protein of the whole seeds (31.6 g); roasting changes the sunflower kernels from 584 dried to 582, 592 and 619 kcal (dry roasted, oil roasted, toasted, all without salt); and salt changes only the sodium, never the kcal, on the four pairs here.

USDA SR Legacy: per 100 g

Figures are as the USDA record pages print them, read on 29 October 2026. Energy is USDA's kcal with the kJ it prints beside it; water, protein, total fat and carbohydrate (by difference) are in g, then fibre (g), total sugars (g) and sodium (mg), all per 100 g. "Not printed" means the record has no such row, not that the value is zero. These are US records on US samples, not Indian averages.

IFCT 2017 rows for linseeds, safflower seeds and sunflower seeds

IFCT 2017 Table 1 prints per 100 g edible portion: water, protein, ash, total fat, total dietary fibre, insoluble and soluble fibre, carbohydrate and energy in kJ. We read these rows from the PDF text on 29 October 2026, as the mean of the regions shown; the kcal is ours (kJ divided by 4.184, to 0.1). A multi-region mean is a different thing from one USDA record, and we do not say which is closer to what you buy. We print no IFCT row for lotus seeds, chia, hemp or watermelon seeds because none exists.

The data-type label on each field, as the record shows it

USDA's record pages show a data-type label beside some fields and none beside others. This table copies what each record shows; "no label shown" means the record prints no label there, not that we left one out, and "not printed" means the record has no row for that field. We do not interpret the labels beyond printing them.

The household portions USDA prints

These are the entries in each record's Measures list, as printed; the other entry on every record is 100 g, and a few records list 100 g only. The kcal in the last column is ours: the printed kcal per 100 g times the grams, divided by 100, shown to 0.1 with half rounding up.

The portion sums: 170149 1 oz (42 medium seeds) (28.35 g): 332 × 28.35 / 100 = 94.12, so 94.1 kcal; 170149 1 cup (32 g): 332 × 32 / 100 = 106.24, so 106.2 kcal; 168591 1 oz (28.35 g): 89 × 28.35 / 100 = 25.23, so 25.2 kcal; 170554 1 oz (28.35 g): 486 × 28.35 / 100 = 137.78, so 137.8 kcal; 169414 1 tsp, ground (2.5 g): 534 × 2.5 / 100 = 13.35, so 13.4 kcal; 169414 1 tbsp, ground (7 g): 534 × 7 / 100 = 37.38, so 37.4 kcal; 169414 1 cup, whole (168 g): 534 × 168 / 100 = 897.12, so 897.1 kcal; 169414 1 tbsp, whole (10.3 g): 534 × 10.3 / 100 = 55.00, so 55.0 kcal; 169414 1 tsp, whole (3.4 g): 534 × 3.4 / 100 = 18.16, so 18.2 kcal; 170148 3 tbsp (30 g): 553 × 30 / 100 = 165.90, so 165.9 kcal; 169407 1 cup (108 g): 557 × 108 / 100 = 601.56, so 601.6 kcal; 169407 1 oz (28.35 g): 557 × 28.35 / 100 = 157.91, so 157.9 kcal; 170558 1 oz (28.35 g): 517 × 28.35 / 100 = 146.57, so 146.6 kcal; 170562 1 cup (140 g): 584 × 140 / 100 = 817.60, so 817.6 kcal; 170562 1 cup, with hulls, edible yield (46 g): 584 × 46 / 100 = 268.64, so 268.6 kcal; 170154 1 oz (28.35 g): 619 × 28.35 / 100 = 175.49, so 175.5 kcal; 170154 1 cup (134 g): 619 × 134 / 100 = 829.46, so 829.5 kcal; 168594 1 oz (28.35 g): 619 × 28.35 / 100 = 175.49, so 175.5 kcal; 168594 1 cup (134 g): 619 × 134 / 100 = 829.46, so 829.5 kcal; 170563 1 oz (28.35 g): 582 × 28.35 / 100 = 165.00, so 165.0 kcal; 170563 1 cup (128 g): 582 × 128 / 100 = 744.96, so 745.0 kcal; 169418 1 cup (128 g): 582 × 128 / 100 = 744.96, so 745.0 kcal; 169418 1 oz (28.35 g): 582 × 28.35 / 100 = 165.00, so 165.0 kcal; 170564 1 oz (28.35 g): 592 × 28.35 / 100 = 167.83, so 167.8 kcal; 170564 1 cup (135 g): 592 × 135 / 100 = 799.20, so 799.2 kcal; 168593 1 cup (135 g): 592 × 135 / 100 = 799.20, so 799.2 kcal; 168593 1 oz (28.35 g): 592 × 28.35 / 100 = 167.83, so 167.8 kcal; 169417 1 package (1.875 oz) yields (27 g): 546 × 27 / 100 = 147.42, so 147.4 kcal; 169417 1 oz (28.35 g): 546 × 28.35 / 100 = 154.79, so 154.8 kcal; 169417 1 cup (128 g): 546 × 128 / 100 = 698.88, so 698.9 kcal; 170155 1 tbsp (16 g): 617 × 16 / 100 = 98.72, so 98.7 kcal; 170155 1 oz (28.35 g): 617 × 28.35 / 100 = 174.92, so 174.9 kcal; 168595 1 oz (28.35 g): 617 × 28.35 / 100 = 174.92, so 174.9 kcal; 168595 1 tbsp (16 g): 617 × 16 / 100 = 98.72, so 98.7 kcal; 170156 1 tbsp (4 g): 326 × 4 / 100 = 13.04, so 13.0 kcal; 170156 1 cup (64 g): 326 × 64 / 100 = 208.64, so 208.6 kcal.

What stands out in the numbers

• Lotus seeds are the lightest: dried 332 kcal per 100 g against 486 to 584 for chia, safflower, flaxseed, hemp, watermelon and dried sunflower; one USDA ounce of dried lotus seeds (42 medium seeds, 28.35 g) is 94.1 kcal by our arithmetic, against 137.8 kcal for an ounce of chia.
• Fat does the work: chia, safflower, flaxseed, watermelon, hemp and dried sunflower run 30.7 to 51.5 g of fat per 100 g, against 1.97 g in dried lotus seeds.
• Fibre: chia 34.4 g and flaxseed 27.3 g per 100 g are the highest printed; lotus, watermelon and safflower records print no fibre row.
• Salt moves sodium, not energy: toasted, dry roasted and oil roasted sunflower kernels and the butter print the same kcal with and without salt, with sodium 303 to 655 mg against 3 mg; the one record with 6010 mg (169417) is a from-shell dry roasted record with a label claim.
• Two sunflower figures: USDA dried kernels are 584 kcal and IFCT 2017's H020 is 2453 kJ (586.3 kcal, our arithmetic); we do not say which is closer to yours.

Why these are reference rows, not your seeds

• Names are USDA's. USDA's record names are lotus seeds, chia seeds, flaxseed, hemp seed, watermelon seed kernels, safflower seed kernels and sunflower seed kernels; we do not say a product sold as makhana, phool makhana, alsi, magaz or any mixed seed matches a record, and roasted, puffed or flavoured packs are not these records.
• Dried, raw and roasted are different weights. Log the one you weighed; the per 100 g rows are not interchangeable.
• US data. SR Legacy records are US samples, not Indian averages.
• Labels are printed, not judged. Calculated, Analytical and the other labels are USDA's words on the record; we print them and draw no conclusion from them.
• No branded or processed rows. Seed mixes, trail mixes and any maker's label are not covered.

How to log it so the numbers hold

• Weigh the seeds, and say which record. 100 g of dried lotus seeds (our example weight) on SR Legacy 170149 is 332 kcal; 100 g of chia on 170554 is 486 kcal.
• Spoons are small and the seeds are dense. One USDA tablespoon of whole flaxseed (10.3 g) is 55.0 kcal by our arithmetic; weighing on a kitchen scale avoids guessing the spoon.
• Add the oil or ghee separately. If you roast makhana or seeds in oil or ghee, log what you add in our ghee, oil and sugar guide.

Where NYUS fits (our app)

We make NYUS, so read this as ours. NYUS is an AI fitness and nutrition coach in early access on Android, with no ads and no data selling. You log foods yourself by searching 8,900+ Indian and global foods or by barcode, and a weekly check-in adjusts your calories, macros and step goal once enough is logged. Barcode coverage of Indian packaged foods is not complete, so search by name when a scan finds nothing.

What this page leaves out

• A calorie target, and any claim about what these seeds do to your body, including protein, fat, blood sugar or weight questions: we have not looked up any for any person, so we give none. If you have a medical condition or are pregnant, ask your doctor or dietitian.
• Makhana as sold: SR Legacy has no record under the names makhana, fox nut or euryale (searches return 0 results); the lotus seed records are USDA's and a shop's roasted or flavoured pack is not covered.
• Sesame seeds (17 SR Legacy records, including butters, flours, a dressing and rice cakes), pumpkin and squash seeds, tahini and poppy seed (a spice record): on our other pages or not covered here.
• Safflower seed meal (one partially defatted record), flaxseed oils (two oil records), cottonseed and breadfruit seeds: not covered here.
• IFCT 2017 has no lotus seed, chia, hemp or watermelon seed row (PDF text searched), so there is nothing to print beside those.
• Foundation foods records, which we did not search.
• Nutrients beyond energy, water, protein, fat, carbohydrate, fibre, total sugars and sodium: not covered here.

Sources

• USDA FoodData Central, SR Legacy 170149 (Seeds, lotus seeds, dried): Energy 332 kcal (1390 kJ), protein 15.4 g, total fat 1.97 g, carbohydrate by difference 64.5 g, fibre not printed, total sugars not printed, sodium 5 mg per 100 g; labels as printed: kcal Calculated, carbohydrate by difference Calculated, total sugars not printed; portions used: 1 oz (42 medium seeds) (28.35 g); 1 cup (32 g) (read 29 October 2026).
• USDA FoodData Central, SR Legacy 168591 (Seeds, lotus seeds, raw): Energy 89 kcal (372 kJ), protein 4.13 g, total fat 0.53 g, carbohydrate by difference 17.3 g, fibre not printed, total sugars not printed, sodium 1 mg per 100 g; labels as printed: kcal Calculated, carbohydrate by difference Calculated, total sugars not printed; portions used: 1 oz (28.35 g) (read 29 October 2026).
• USDA FoodData Central, SR Legacy 170554 (Seeds, chia seeds, dried): Energy 486 kcal (2030 kJ), protein 16.5 g, total fat 30.7 g, carbohydrate by difference 42.1 g, fibre 34.4 g, total sugars not printed, sodium 16 mg per 100 g; labels as printed: kcal Calculated, carbohydrate by difference Calculated, total sugars not printed, fibre Analytical data; from the literature or government; incomplete documentation, kJ Calculated, water Analytical, protein Analytical, fat Analytical, sodium Aggregated data involving combinations of data with only source codes 1 and 12 and/or 13; portions used: 1 oz (28.35 g) (read 29 October 2026).
• USDA FoodData Central, SR Legacy 169414 (Seeds, flaxseed): Energy 534 kcal (2230 kJ), protein 18.3 g, total fat 42.2 g, carbohydrate by difference 28.9 g, fibre 27.3 g, total sugars 1.55 g, sodium 30 mg per 100 g; labels as printed: kcal Calculated, carbohydrate by difference Calculated, total sugars no label shown, fibre Analytical, kJ Calculated, water Analytical, protein Analytical, fat Analytical, sodium Analytical; portions used: 1 tsp, ground (2.5 g); 1 tbsp, ground (7 g); 1 cup, whole (168 g); 1 tbsp, whole (10.3 g); 1 tsp, whole (3.4 g) (read 29 October 2026).
• USDA FoodData Central, SR Legacy 170148 (Seeds, hemp seed, hulled): Energy 553 kcal (2310 kJ), protein 31.6 g, total fat 48.8 g, carbohydrate by difference 8.67 g, fibre 4 g, total sugars 1.5 g, sodium 5 mg per 100 g; labels as printed: kcal Calculated, carbohydrate by difference Calculated, total sugars Manufacturer supplied(industry or trade association), Analytical data, incomplete documentation, fibre Manufacturer supplied(industry or trade association), Analytical data, incomplete documentation, kJ Calculated, water Aggregated data involving combinations of data with only source codes 1 and 12 and/or 13, protein Aggregated data involving combinations of data with only source codes 1 and 12 and/or 13, fat Aggregated data involving combinations of data with only source codes 1 and 12 and/or 13, sodium Manufacturer supplied(industry or trade association), Analytical data, incomplete documentation; portions used: 3 tbsp (30 g) (read 29 October 2026).
• USDA FoodData Central, SR Legacy 169407 (Seeds, watermelon seed kernels, dried): Energy 557 kcal (2330 kJ), protein 28.3 g, total fat 47.4 g, carbohydrate by difference 15.3 g, fibre not printed, total sugars not printed, sodium 99 mg per 100 g; labels as printed: kcal Calculated, carbohydrate by difference Calculated, total sugars not printed; portions used: 1 cup (108 g); 1 oz (28.35 g) (read 29 October 2026).
• USDA FoodData Central, SR Legacy 170558 (Seeds, safflower seed kernels, dried): Energy 517 kcal (2160 kJ), protein 16.2 g, total fat 38.4 g, carbohydrate by difference 34.3 g, fibre not printed, total sugars not printed, sodium 3 mg per 100 g; labels as printed: kcal Calculated, carbohydrate by difference Calculated, total sugars not printed; portions used: 1 oz (28.35 g) (read 29 October 2026).
• USDA FoodData Central, SR Legacy 170562 (Seeds, sunflower seed kernels, dried): Energy 584 kcal (2440 kJ), protein 20.8 g, total fat 51.5 g, carbohydrate by difference 20 g, fibre 8.6 g, total sugars 2.62 g, sodium 9 mg per 100 g; labels as printed: kcal Calculated, carbohydrate by difference Calculated, total sugars Based on another form of the food or similar food; Concentration adjustment; Solids; Retention factors not used, fibre Analytical, kJ Calculated, water Analytical, protein Analytical, fat Analytical, sodium Analytical; portions used: 1 cup (140 g); 1 cup, with hulls, edible yield (46 g) (read 29 October 2026).
• USDA FoodData Central, SR Legacy 170154 (Seeds, sunflower seed kernels, toasted, without salt): Energy 619 kcal (2590 kJ), protein 17.2 g, total fat 56.8 g, carbohydrate by difference 20.6 g, fibre 11.5 g, total sugars not printed, sodium 3 mg per 100 g; labels as printed: kcal Calculated, carbohydrate by difference Calculated, total sugars not printed; portions used: 1 oz (28.35 g); 1 cup (134 g) (read 29 October 2026).
• USDA FoodData Central, SR Legacy 168594 (Seeds, sunflower seed kernels, toasted, with salt added): Energy 619 kcal (2590 kJ), protein 17.2 g, total fat 56.8 g, carbohydrate by difference 20.6 g, fibre 11.5 g, total sugars not printed, sodium 613 mg per 100 g; labels as printed: kcal Calculated, carbohydrate by difference Calculated, total sugars not printed; portions used: 1 oz (28.35 g); 1 cup (134 g) (read 29 October 2026).
• USDA FoodData Central, SR Legacy 170563 (Seeds, sunflower seed kernels, dry roasted, without salt): Energy 582 kcal (2440 kJ), protein 19.3 g, total fat 49.8 g, carbohydrate by difference 24.1 g, fibre 11.1 g, total sugars 2.73 g, sodium 3 mg per 100 g; labels as printed: kcal Calculated, carbohydrate by difference Calculated, total sugars Based on another form of the food or similar food; Concentration adjustment; No adjustment; Retention factors not used; portions used: 1 oz (28.35 g); 1 cup (128 g) (read 29 October 2026).
• USDA FoodData Central, SR Legacy 169418 (Seeds, sunflower seed kernels, dry roasted, with salt added): Energy 582 kcal (2440 kJ), protein 19.3 g, total fat 49.8 g, carbohydrate by difference 24.1 g, fibre 9 g, total sugars 2.73 g, sodium 655 mg per 100 g; labels as printed: kcal Calculated, carbohydrate by difference Calculated, total sugars Calculated, sodium Label claim (back calculated from label by NDL staff; Calculated from label claim/serving (g or %RDI); portions used: 1 cup (128 g); 1 oz (28.35 g) (read 29 October 2026).
• USDA FoodData Central, SR Legacy 170564 (Seeds, sunflower seed kernels, oil roasted, without salt): Energy 592 kcal (2480 kJ), protein 20.1 g, total fat 51.3 g, carbohydrate by difference 22.9 g, fibre 10.6 g, total sugars 3.11 g, sodium 3 mg per 100 g; labels as printed: kcal Calculated, carbohydrate by difference Calculated, total sugars Analytical, fibre Analytical, kJ Calculated, water Analytical, protein Analytical, fat Analytical; portions used: 1 oz (28.35 g); 1 cup (135 g) (read 29 October 2026).
• USDA FoodData Central, SR Legacy 168593 (Seeds, sunflower seed kernels, oil roasted, with salt added): Energy 592 kcal (2480 kJ), protein 20.1 g, total fat 51.3 g, carbohydrate by difference 22.9 g, fibre 10.6 g, total sugars 3.11 g, sodium 303 mg per 100 g; labels as printed: kcal Calculated, carbohydrate by difference Calculated, total sugars Analytical, fibre Analytical, kJ Calculated, water Analytical, protein Analytical, fat Analytical, sodium Label claim (back calculated from label by NDL staff; Calculated from label claim/serving (g or %RDI); portions used: 1 cup (135 g); 1 oz (28.35 g) (read 29 October 2026).
• USDA FoodData Central, SR Legacy 169417 (Seeds, sunflower seed kernels from shell, dry roasted, with salt added): Energy 546 kcal (2280 kJ), protein 19.3 g, total fat 49.8 g, carbohydrate by difference 15.3 g, fibre 9 g, total sugars 2.73 g, sodium 6010 mg per 100 g; labels as printed: kcal Calculated, carbohydrate by difference Label claim (back calculated from label by NDL staff; Calculated from label claim/serving (g or %RDI), total sugars Calculated, kJ Calculated, sodium Label claim (back calculated from label by NDL staff; Calculated from label claim/serving (g or %RDI); portions used: 1 package (1.875 oz) yields (27 g); 1 oz (28.35 g); 1 cup (128 g) (read 29 October 2026).
• USDA FoodData Central, SR Legacy 170155 (Seeds, sunflower seed butter, without salt): Energy 617 kcal (2580 kJ), protein 17.3 g, total fat 55.2 g, carbohydrate by difference 23.3 g, fibre 5.7 g, total sugars 10.5 g, sodium 3 mg per 100 g; labels as printed: kcal Calculated, carbohydrate by difference Calculated, total sugars Analytical, fibre Analytical, kJ Calculated, water Analytical, protein Analytical, fat Analytical; portions used: 1 tbsp (16 g); 1 oz (28.35 g) (read 29 October 2026).
• USDA FoodData Central, SR Legacy 168595 (Seeds, sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program)): Energy 617 kcal (2580 kJ), protein 17.3 g, total fat 55.2 g, carbohydrate by difference 23.3 g, fibre 5.7 g, total sugars 10.5 g, sodium 331 mg per 100 g; labels as printed: kcal Calculated, carbohydrate by difference Calculated, total sugars Analytical, fibre Analytical, kJ Calculated, water Analytical, protein Analytical, fat Analytical, sodium Analytical; portions used: 1 oz (28.35 g); 1 tbsp (16 g) (read 29 October 2026).
• USDA FoodData Central, SR Legacy 170156 (Seeds, sunflower seed flour, partially defatted): Energy 326 kcal (1360 kJ), protein 48.1 g, total fat 1.61 g, carbohydrate by difference 35.8 g, fibre 5.2 g, total sugars not printed, sodium 3 mg per 100 g; labels as printed: kcal Calculated, carbohydrate by difference Calculated, total sugars not printed; portions used: 1 tbsp (4 g); 1 cup (64 g) (read 29 October 2026).
• ICMR-NIN, Indian Food Composition Tables 2017 (IFCT 2017), Table 1: H014 Linseeds (Linum usitatissimum), 6 regions, 1857 kJ, PDF p. 55; H019 Safflower seeds (Carthamus tinctorius), 5 regions, 1981 kJ and H020 Sunflower seeds (Helianthus annuus), 5 regions, 2453 kJ, PDF p. 56 (read 29 October 2026).
• nyus.in, the NYUS landing page, read on 29 October 2026 for the app statements in the NYUS section and the CTA.

The portion kcal, the kJ to kcal conversions, the sums, the rounding, the comparisons and every sentence starting "Our reading" are NYUS's own arithmetic or opinion, not from USDA or IFCT. The energy, water, protein, fat, carbohydrate, fibre, sugars and sodium values, the data-type labels and the Measures-list portions are exactly as shown on the USDA record pages. The names in the first column are USDA's own record names.

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