Niger Seeds Calories & Nutrition Calculator

Niger seeds contain 39.0g total fat per 100g, of which 72–78% is linoleic acid (omega-6, 18:2 n-6) — one of the highest linoleic acid proportions among all oilseeds. Sunflower seeds have 45–65% linoleic (depending on cultivar), safflower seeds 68–83% (high-linoleic varieties), and sesame seeds 43%. The extremely high linoleic acid proportion makes niger seed oil among the most polyunsaturated of common culinary oils ^[1][2].

The remaining fatty acids are primarily oleic acid (5–8%, monounsaturated), palmitic acid (8–10%, saturated), and stearic acid (7–10%, saturated). The unsaturated-to-saturated ratio is approximately 6:1. With only 5.5g saturated fat per 100g out of 39g total, niger seeds have a favorable unsaturated fat profile despite their high total fat content ^[1][3].

Per 1 tablespoon (8g): 3.1g total fat, of which approximately 2.3g is linoleic acid. In Indian regional cooking, niger seeds are typically consumed in small amounts (5–15g) as chutney powder, ladoo, or garnish — meaning the actual fat contribution per serving is modest despite the seed's high fat percentage ^[2][4].

Niger seeds provide 390mg calcium per 100g — 30% of the daily value and among the highest calcium concentrations in the nut and seed category. Ethiopian analyses of five niger seed varieties report an average of 424.7mg calcium, with individual varieties ranging from 372 to 468mg. Indian varieties typically show 300–420mg. Only sesame seeds (975mg) clearly surpass niger seeds among common oilseeds ^[1][3].

Per 1 tablespoon (8g): 31.2mg calcium (2.4% DV). Per 2 tablespoons (16g): 62.4mg (4.8% DV). While tablespoon quantities provide modest absolute calcium, niger seed chutney or powder consumed regularly (10–20g daily) adds 39–78mg calcium to the daily total — a meaningful contribution alongside dairy or other calcium sources ^[3].

The calcium content varies significantly by growing region, soil conditions, and variety. Ethiopian highland varieties tend to show higher calcium than lowland or Indian varieties. For food journaling, using the 390mg/100g value provides a reasonable estimate, but actual content in any specific batch could range from 300 to 470mg ^[1][3].

Niger seeds contain approximately 10.5mg iron per 100g — 58% of the daily value based on a moderate estimate. However, iron content in niger seeds is among the most variable of any food: Ethiopian analyses report ranges from 1.2mg to 22.6mg per 100g depending on genotype, soil iron content, and growing altitude ^[1][2].

Per 1 tablespoon (8g) at the reference value: 0.84mg iron (4.7% DV). Per 2 tablespoons (16g): 1.68mg (9.3% DV). All iron in niger seeds is non-heme, with absorption typically in the 5–12% range depending on the meal context. Consuming niger seed preparations with vitamin C-containing foods (lemon, tomato) at the same meal can enhance absorption ^[2][3].

The dramatic variability means that niger seeds from iron-rich soils could provide 2–3x the iron of seeds from iron-poor soils. For food journaling, the 10.5mg/100g estimate is a reasonable middle value, but users in regions with known high-iron soils (e.g., Ethiopian highlands) may experience higher actual content ^[1][4].

Niger seeds provide 21.0g protein per 100g — above flaxseed (18.3g), sesame seeds (17.7g), and comparable to sunflower seeds (20.8g). Ethiopian analyses report protein ranges of 17.8–30.0g per 100g depending on variety, with high-protein genotypes reaching levels comparable to some legumes ^[1][2].

The amino acid profile of niger seed protein is relatively well-balanced for an oilseed. Research indicates higher levels of glutamic acid, aspartic acid, and arginine, with lower levels of lysine and methionine — a pattern common to oilseeds. The protein digestibility is generally good when seeds are roasted or ground ^[2][4].

Per 1 tablespoon (8g): 1.7g protein. Per 2 tablespoons (16g): 3.4g. While niger seeds are not consumed in large enough quantities to serve as a primary protein source in most diets, their protein contribution adds incrementally — particularly when used as chutney powder (15–30g serving) providing 3.2–6.3g protein ^[1].

At 454 kcal per 100g, niger seeds are calorie-dense but rarely consumed in large quantities. In Indian regional cuisines — particularly Jharkhand, Chhattisgarh, Odisha, and parts of Maharashtra — niger seeds are used as chutney powder (5–10g), ladoo filling (10–20g per piece), or garnish (3–5g). A typical chutney serving of 10g provides just 45 kcal ^[2][4].

In Ethiopian cuisine, where niger seeds are called 'noug,' they are used more generously — in sauces, porridges, and as cooking oil. Ethiopian consumption patterns can involve 20–50g of niger seed products per meal, contributing 90–227 kcal. The seed is a significant calorie and fat source in Ethiopian highland diets where animal products are less available ^[1][2].

For food journaling in Indian contexts, most niger seed preparations add 25–90 kcal per serving. The key logging insight: one ladoo made with niger seeds and jaggery (~25g seed + 20g jaggery) provides approximately 113 + 77 = 190 kcal total — a useful reference for festival and snack tracking.