Now we have got some clue about macronutrients of nuts, which can make our baking and cooking a bit easier. Let’s also take a closer look at some of the seeds that can often be used in LCHF kitchen.
It is good to keep in mind that certain seeds usually gets used in larger amounts than the other. When making keto bread, for example, you might go for a few tablespoons of flaxseed or sesame seed meal. But you’d put only a tablespoon of chia in a low carb smoothie. So, it would not make sense to obsess over chia seed carb count in this case. Consider the nutrition facts relative.
Still, some of you might find it useful to know what type of seed is more fatty than the other. Especially when mixing seeds with other ingredients. Moreover, if you pay special attention to eating as healthy as possible, you don’t only look for fat and net carb count. You might want to look at different amounts of polyunsaturated fats (PUFA’s). Lately, science research has been warning us about these fatty acids. They are unstable and unhealthy when over consumed. Here’s some nice presentation and a good and easy read for you on this issue.
The table shows the amounts of each macronutrient in grams per 100 grams of seed.
|Sesame seed kernels (decorticated)||631 kcal||58.5||11.7||11.6||0.1||20.5||25.5|
|Hemp seed (shelled)||580 kcal||45.0||7.0||3.0||4.0||37.0||NA|
|Pumpkin and Squash seed kernels||559 kcal||45.9||10.7||6.0||4.7||30.2||21.0|
|Poppy seed||525 kcal||39.1||28.1||19.5||8.6||18.0||28.6|
|Sunflower seed kernels (dried)||584 kcal||46.1||20.0||8.6||11.4||20.8||23.1|