Nut Seed
gray niger seeds.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
509
PROTEIN
18.3g
CARBS
20.6g
FAT
39.5g
FIBER
11g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories509kcal—
Protein18.3g37%
Carbohydrates20.6g7%
Fiber11g39%
Sugar0.41g1%
Total fat39.5g51%
Saturated fat9.7g49%
Trans fat0g—
Cholesterol0mg0%
Water5.7g—
MINERALS
Sodium8.1mg0%
Potassium874mg19%
Calcium375mg29%
Iron19.6mg109%
Magnesium379mg90%
Phosphorus474mg38%
Zinc3.6mg33%
Copper1.4mg152%
Manganese4.4mg193%
Selenium154µg279%
VITAMINS
Vitamin A11.2µg1%
Vitamin C0mg0%
Vitamin D2.7µg14%
Vitamin E2.7mg18%
Vitamin K105µg88%
Thiamin (B1)0.38mg32%
Riboflavin (B2)0.35mg27%
Niacin (B3)0.88mg6%
Pantothenic acid (B5)0.46mg9%
Vitamin B60.34mg20%
Biotin (B7)2.4µg8%
Folate (B9)73.1µg18%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup125.5g
1 tablespoon7.8g
1 teaspoon2.6g
1 oz28.4g
1 lb453.6g
1 ml0.5g
1 liter530g
HEALTH BENEFITS
Why eat it.
- ✓Rich in heart-healthy unsaturated fats, particularly oleic and linoleic acids, which can help manage cholesterol levels.
- ✓Good source of plant-based protein and dietary fiber, promoting satiety and supporting digestive health.
- ✓Contains essential minerals like calcium, magnesium, and zinc, which are vital for bone health, muscle function, and immune support.
- ✓The oil extracted from the seeds is a source of antioxidants and may have anti-inflammatory properties.
COOKING TIPS
In the kitchen.
- 1Lightly toast the seeds in a dry pan over medium heat until fragrant to enhance their nutty flavor before use.
- 2Grind toasted niger seeds with garlic, chilies, salt, and other spices to create a dry chutney (a popular condiment in parts of India).
- 3Use niger seed oil for cooking and frying, as it has a relatively high smoke point and a pleasant, nutty flavor.
- 4Sprinkle whole or ground seeds over salads, soups, or stir-fries for added texture and nutrients.
STORAGE
Keep it fresh.
- Store in a cool, dark, and dry place in an airtight container to protect the oils from becoming rancid. They can be kept in a pantry for up to 6 months.
- For longer-term storage (up to a year), place the seeds in the refrigerator or freezer to maintain their freshness and nutritional value.
FAQ
Frequently asked questions.
Are gray niger seeds healthy?
Yes, gray niger seeds are very healthy. They are rich in heart-healthy unsaturated fats, plant-based protein, and dietary fiber. They also provide essential minerals like calcium, magnesium, and zinc, supporting overall well-being.
What is the nutritional content of gray niger seeds?
Per 100g, gray niger seeds contain approximately 508.6 calories, 18.34g of protein, 20.59g of carbohydrates, and 39.53g of fat. They are particularly noted for their high content of beneficial unsaturated fats.
Are gray niger seeds good for heart health?
Yes, gray niger seeds are beneficial for heart health. They are rich in unsaturated fats, specifically oleic and linoleic acids, which can help manage cholesterol levels and support cardiovascular function.
Are gray niger seeds gluten-free?
Yes, gray niger seeds are naturally gluten-free. They are a safe and nutritious option for individuals following a gluten-free diet or those with celiac disease.
Are gray niger seeds vegan?
Yes, gray niger seeds are 100% plant-based and therefore suitable for a vegan diet. They offer a good source of plant protein and essential nutrients for vegans.
Are gray niger seeds keto-friendly?
While gray niger seeds contain some carbohydrates (20.59g per 100g), their high fat and protein content means they can be consumed in moderation on a keto diet. However, portion control is crucial to stay within daily carb limits.
How are gray niger seeds typically used in cooking?
Gray niger seeds are often roasted and used as a spice or condiment, especially in African and Indian cuisines. They can be ground into a paste, added to breads, curries, chutneys, or used to extract oil for cooking.
What do gray niger seeds taste like?
Gray niger seeds have a mild, nutty, and slightly earthy flavor when roasted. Some describe them as having a subtle bitterness, which mellows upon cooking, making them a versatile addition to various dishes.
How should I store gray niger seeds?
Store gray niger seeds in an airtight container in a cool, dark, and dry place to maintain their freshness and prevent rancidity. Refrigeration or freezing can extend their shelf life, especially for larger quantities or ground seeds.
Can gray niger seeds cause allergies?
While not among the most common allergens like peanuts or tree nuts, any seed can potentially cause an allergic reaction in sensitive individuals. If you have known seed allergies, consult a healthcare professional before consuming.
