Seeds are small but seriously nutrient-dense. A single 100 g portion might look modest, yet the carb and fiber totals differ dramatically between chia, flax, sunflower, pumpkin, and sesame. This seed carbs per 100g calculator tells you exactly how many net carbs you’re getting from any seed type — plus total carbs, fiber, and net carbs for the serving size you actually plan to eat.
Choose a common seed from the preset list or type in your own label values. The tool works for anyone tracking carbs for keto, low-carb diets, blood-sugar control, or just building a better daily meal plan. It accepts total carbohydrate and fiber figures from any package label and scales them automatically to a serving in grams. Use the quick portion buttons for 10 g, 1 oz (28 g), 30 g, or 50 g.
No account, no downloads, no judgment — just fast, reliable nutrition math you can use before breakfast, after a workout, or while planning snacks.
Pick a seed from the presets, or enter your own label values below.
This calculator is built for quick nutrition planning. It works with any seed, and the same math can be applied to grains, nuts, and legume flours.
Step-by-Step Guide
Select a seed from the dropdown to auto-fill total carbs and fiber per 100 g, or enter values from your own label. Then set a serving size in grams. Click Calculate Carbs to see the breakdown.
- Pick a seed preset or type custom values manually.
- Enter your planned serving size, such as 28 g, 30 g, or 50 g.
- Review the results for net carbs per 100 g and per serving.
Example: For 40 g of sunflower seeds using 20.0 g carbs and 8.6 g fiber per 100 g: total carbs = 8.00 g, fiber = 3.44 g, and net carbs = 4.56 g.
How the Math Works
Net carbs = total carbohydrates − dietary fiber. This subtraction is common in low-carb and keto meal planning because fiber is not broken down into sugar in the same way as starch and simple sugars.
Each serving value is calculated as per-100 g value × serving grams / 100. The result is a simple proportional scale, so no complex software or lab access is needed.
Preset values are based on typical entries in USDA FoodData Central. Different seed varieties and brands can vary by a gram or two per 100 g, so check your package when precision matters.
Common Seed Carb Reference
| Seed (per 100 g) | Total Carbs | Fiber | Net Carbs |
|---|---|---|---|
| Chia seeds | 42.1 g | 34.4 g | 7.7 g |
| Flaxseed | 28.9 g | 27.3 g | 1.6 g |
| Sunflower seeds | 20.0 g | 8.6 g | 11.4 g |
| Pumpkin seeds | 10.7 g | 6.0 g | 4.7 g |
| Sesame seeds | 23.4 g | 11.8 g | 11.6 g |
| Poppy seeds | 28.1 g | 19.5 g | 8.6 g |
| Hemp seeds | 8.7 g | 4.0 g | 4.7 g |
| Pine nuts | 13.1 g | 3.7 g | 9.4 g |
These are approximate values. Whole, hulled, roasted, and ground seeds can differ slightly.
Who Should Use This
This tool is useful for people tracking net carbs on a ketogenic diet, athletes managing energy intake, and anyone trying to understand how seeds fit into their daily carbohydrate budget. Since seeds are calorie-dense, the serving-size breakdown is especially helpful for portion control.
Tips & Best Practices
- Weigh seeds with a kitchen scale rather than using cups or spoon estimates; seed size and packing vary widely.
- Remember that added ingredients like honey, chocolate, or oil change the carb and calorie content.
- If you mix several seeds, enter the combined values from your mix label or calculate each seed separately and add the results.
Pro tip: A typical smoothie scoop is about 30 g, and a quarter-cup of most seeds is roughly 30–40 g. Use the quick buttons to check those portions.
Accuracy & Limitations
Carb values in databases are averages from a limited number of samples. Crop conditions, seed maturity, and analytical methods can alter results. The calculator gives a planning estimate, not a medical or lab value.
If you use insulin or follow a medically prescribed carbohydrate limit, confirm serving sizes with a dietitian and use the nutrition facts from the exact product you buy.
Frequently Asked Questions
Is fiber counted as a carbohydrate?
Yes, dietary fiber is included in the total carbohydrate number on nutrition labels. Net carb calculators subtract it because fiber is mostly fermented or passed through the body rather than absorbed as glucose.
Can I use this for any seed product?
Yes, as long as you know total carbs and fiber per 100 g. For packaged seeds, check the Nutrition Facts label; if it lists a serving size other than 100 g, divide those values by serving size and multiply by 100 to get per-100 g values.
Why do seeds have different net carb counts?
The differences come from fiber content, starch, and naturally occurring sugars. Chia and flax are unusually high in fiber, so their net carbs are much lower than their total carbs would suggest.