Seeds ranked by protein density
| Product | kcal/100g | Protein/100kcal | Carbs/100kcal | Fat/100kcal |
|---|---|---|---|---|
| Tesco Chia Seeds 500g | 416 | 5.7g | 0.6g | 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 |
| Tesco 4 Seed Mix 300g | 574 | 4.5g | 0.7g | 8.3g |
| 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 |
| 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 |
| Warburtons 2 Seeded Batch Five Seeds Sub Rolls | 327 | 4.1g | 12.6g | 2.7g |
| Aldi The Foodie Market 4 Seed Mix 250g | 576 | 4g | 2.2g | 8g |
| Hovis Seed Sensations Malted Wholegrains 800g | 260 | 4g | 15.8g | 1.8g |
| SuperValu Toasted Pumpkin Seeds 200g | 604 | 4g | 2.5g | 7.9g |
| Warburtons Pulses and Seeds Batch 400g | 253 | 4g | 15.5g | 1.9g |
| Warburtons Wholegrain Goodness with Sunflower Seeds 600g | 273 | 4g | 16g | 1.4g |
| Hovis Best of Both Seeds Thick 800g | 261 | 3.9g | 17.2g | 1.1g |
| SuperValu Seed Mix 200g | 585 | 3.9g | 0.6g | 8.5g |
| Tesco Finest Farmhouse Dark Rye and Sunflower Seeds Loaf 600g | 277 | 3.9g | 14.7g | 2.4g |
| Warburtons 4 Soft Rolls Grains & Seeds Batch Baked | 281 | 3.9g | 15.4g | 1.5g |
| Warburtons 6 Grains & Seeds Lunch Rolls | 280 | 3.9g | 15.5g | 1.5g |
| Warburtons Seven Seeds Loaf 800g | 272 | 3.9g | 14.1g | 2.6g |
| Brennans Mega Bun-Days 6 Mega Burger Buns with Sesame Seeds 480g | 248 | 3.8g | 19.4g | 1.5g |
| Hovis Seed Sensations Toasted Seeds with Honey 800g | 281 | 3.8g | 13.8g | 2.8g |
| Kingsmill Super Seeds with Linseed, Poppy, Sunflower & Pumpkin Seeds 400g | 300 | 3.8g | 13g | 3.2g |
| Lidl Connell Bakery 6 Multi Seed Sandwich Slims 228g | 295 | 3.8g | 17g | 1.5g |
| SuperValu Chia Seeds 200g | 453 | 3.8g | 1.8g | 6.9g |
| Dunnes Stores Simply Better Irish Made Sesame Seed Bagels made with Sourdough 480g | 267 | 3.7g | 19g | 0.7g |
| Hovis Seed Sensations Soft Granary Batch 800g | 275 | 3.7g | 15g | 2.4g |
| Hovis Seed Sensation Half Loaf 400g | 280 | 3.6g | 15g | 2.4g |
| Hovis Seed Sensations Light & Nutty 400g | 283 | 3.6g | 15.4g | 2.4g |
| Hovis Seed Sensations Rich & Roasted 800g | 278 | 3.6g | 15.1g | 2.4g |
| Lidl Connell Bakery 6 Poppy Seed Thin Bagels 330g | 286 | 3.6g | 18.6g | 0.9g |
| Warburtons 4 Sliced Flatbreads Malted Grain & Seeds | 266 | 3.6g | 16.9g | 1.8g |
| Dunnes Stores 6 Sesame Seed Burger Buns 300g | 274 | 3.5g | 18.2g | 1.1g |
| Tesco Milled Flax Seeds 175g | 548 | 3.5g | 1g | 8g |
Showing the top 50 of the 95 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.
What the seeds numbers show
Median across all 95 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 25 to 829 per 100g inside this one group, a 33-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 3.8g of protein per 100 calories across 37 products, against 3.3g for the 58 name-brand ones.
What to actually pick
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.
37 of the 95 carry 400 calories or more per 100g — the ones worth weighing rather than eyeballing.
Where this fits
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 free calorie tracker.
Real seeds products with a photo
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.
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FAQ
How many seeds products are in this database?
We track 95 seeds products across Irish supermarkets and brands. 95 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.
What's the most protein-dense seeds product?
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.