152 seeds products sold in Irish supermarkets, ranked by protein per 100 calories.
Seeds: typically 361 calories per 100g. Individual products range from 45 to 668 per 100g.
Real label figures, compiled from on-pack data and Open Food Facts — last checked 2026-09-18.
Find the food here, then set a daily calorie target or log it in the tracker.
| Product | kcal/100g | Protein/100kcal | Carbs/100kcal | Fat/100kcal |
|---|---|---|---|---|
| Nairns Fruit & Seed Oat Cracker | 120 | 8.3g | 8.3g | 4.2g |
| Coffee Bean Chia Seed Pudding | 200 | 6.2g | 10.6g | 3.8g |
| Soul seeds Pumpkin pepitas | 170 | 5.9g | 2.4g | 8.2g |
| Tesco Chia Seeds 500g | 416 | 5.7g | 0.6g | 6.7g |
| Linwoods Whole Chia Seeds 400 g | 426 | 5.6g | 1.7g | 6.3g |
| Manitoba Harvest Hemp Seeds | 180 | 5.6g | 0.6g | 8.3g |
| Hemp hearts Shelled hemp seeds | 600 | 5.5g | 0.5g | 8.3g |
| Mehbaj Egyptian seeds | 522 | 5.3g | 2.7g | 8.7g |
| Bulk Chia Seeds 500g | 444 | 5.2g | 2g | 6.5g |
| Natura Labs Llc Organic Hemp Seed Hulled | 610 | 5.2g | 0.2g | 8.5g |
| Mamma Chia Chia Seeds | 60 | 5g | 6.7g | 6.7g |
| Dunnes Stores Wholefoods Whole Chia Seeds 200g | 430 | 4.9g | 1.2g | 6.7g |
| Dunnes Stores Milled Chia Seeds 200g | 433 | 4.8g | 1.2g | 6.7g |
| Hovis Seed Sensations Wholemeal 800g | 249 | 4.8g | 12.6g | 2.2g |
| Kelkin Whole Chia Seeds | 433 | 4.8g | 1.2g | 6.7g |
| Tesco Flax Seeds 150g | 499 | 4.8g | 1g | 7.6g |
| Brennans Natural Recipes Pumpkin & Poppy Seed Wholemeal 500g | 238 | 4.7g | 16.1g | 1.8g |
| Dunnes Stores Wholefoods Milled Chia Seeds with Blueberry 200g | 430 | 4.7g | 2.3g | 6.3g |
| Hovis Seed Sensations Sunflower & Pumpkin Seed 400g | 301 | 4.7g | 10.8g | 3.6g |
| Brennans Wholemeal Chia Pumpkin & Poppy Seed 500g | 255 | 4.6g | 15.2g | 1.3g |
| Lidl Alesto Seed Mix 125g | 580 | 4.5g | 1.1g | 8.2g |
| Lidl Alesto Whole Chia Seeds 200g | 427 | 4.5g | 2g | 6.6g |
| Navitas Organic Hemp Seeds | 600 | 4.5g | 1.1g | 7.8g |
| Tesco 4 Seed Mix 300g | 574 | 4.5g | 0.7g | 8.3g |
| Jason's Sourdough Grains & Seeds (580 g) | 237 | 4.5g | 17g | 1.1g |
| Aldi The Foodie Market Milled Chia Seeds 200g | 427 | 4.4g | 1.9g | 6.7g |
| Kellogg's Special K Protein Bites Cranberry & Pumpkin Seeds 120g | 439 | 4.3g | 12.3g | 3.4g |
| Lidl Alesto Milled Chia Seeds 200g | 429 | 4.3g | 1.9g | 6.6g |
| Lidl Alesto Pumpkin Seeds 250g | 580 | 4.2g | 2.6g | 7.9g |
| Natural happiness Seed mix | 618 | 4.2g | 1.3g | 8.6g |
| Tesco Milled seeds with flax & chia | 548 | 4.2g | 0.4g | 8.2g |
| Tesco Pumpkin Seeds 150g | 580 | 4.2g | 2.6g | 7.9g |
| Warburtons Malted Grain & Seeds 400g | 270 | 4.2g | 16.1g | 1.7g |
| Warburtons Toasted Seeds Seeded Batch 800g | 270 | 4.2g | 13g | 2.7g |
| Aldi The Foodie Market Pumpkin Seeds 250g | 579 | 4.1g | 2.6g | 7.9g |
| Brennans Multi Seed | 92 | 4.1g | 16.3g | 2.5g |
| Dunnes Stores Pumpkin Seeds 250g | 583 | 4.1g | 2.6g | 7.9g |
| Kingsmill Super Seeds 750g | 283 | 4.1g | 13.7g | 2.8g |
| Linwoods Organic Whole Chia Seeds 200g | 482 | 4.1g | 1.5g | 7.3g |
| The Brotbox Pumpkin Seed Roll | 307 | 4.1g | 14.8g | 2.6g |
| Warburtons 2 Seeded Batch Five Seeds Sub Rolls | 327 | 4.1g | 12.6g | 2.7g |
| Aldi Spelt and Seed Sourdough 500 g | 312 | 4g | 13.8g | 2.7g |
| Aldi The Foodie Market 4 Seed Mix 250g | 576 | 4g | 2.2g | 8g |
| Alesto SEED MIX 250g | 576 | 4g | 2.2g | 8g |
| Fitzgeralds Poppy Seed Bagels | 273 | 4g | 19.1g | 1.1g |
| Hovis Seed Sensations Malted Wholegrains 800g | 260 | 4g | 15.8g | 1.8g |
| SuperValu Toasted Pumpkin Seeds 200g | 604 | 4g | 2.5g | 7.9g |
| Thistle Spiced Seed and Kale | 171 | 4g | 9g | 5.7g |
| Warburtons Pulses and Seeds Batch 400g | 253 | 4g | 15.5g | 1.9g |
| Warburtons Wholegrain Goodness with Sunflower Seeds 600g | 273 | 4g | 16g | 1.4g |
Showing the top 50 of the 152 seeds products that carry a comparable calorie figure, ranked by protein per 100 calories. Figures per label, sourced from Open Food Facts and tracker user logs, last checked 2026-09-18.
Scan your own shop with FoodSussed: calories and macros from the barcode, plus an estimated processing level from 1 to 4 with the reasons. Or start with the fat-loss guide built around Irish food.
Median across all 152 of them is 3.6g of protein per 100 calories. Not one of them clears 10g of protein per 100 calories, which is the line Keith uses for a food that pays for its calories.
Calories run from 45 to 668 per 100g inside this one group, a 15-fold spread, so “seeds” on its own tells you almost nothing about what a portion costs you.
Own-brand is not the compromise here. The supermarket own-label median is 3.7g of protein per 100 calories across 46 products, against 3.5g for the 106 name-brand ones.
Nothing here is a protein food, so treat it as calories. At a median of 3.6g of protein per 100 calories this group is a taste and energy decision, not a macro one.
60 of the 152 carry 400 calories or more per 100g — the ones worth weighing rather than eyeballing.
This is the aisle that quietly wrecks a calorie target, which is the whole point of where the calories actually hide.
For one specific product rather than the whole group, the 20,000-product database is searchable on Calories in Ireland, and the same figures are built into the calorie app.
Real barcode-matched products with a confirmed photo — the same rule as Calories in Ireland: a photo only shows where we have a confirmed Open Food Facts match, never a guessed stock image.
We track 152 seeds products across Irish supermarkets and brands. 152 of them carry 20 calories or more per 100g, which is the point below which protein per 100 calories stops being a real number, so those are the ones ranked and averaged here.
The table is sorted highest protein per 100 calories first, so the answer is the top row. The more useful number is that the median for the whole group is 3.6g per 100 calories and 0 products clear 10g — that tells you whether seeds is worth buying for protein at all, which protein per 100g does not.
