74 %
Copper contributes to normal energy-yielding metabolism, to the normal function of the immune system and to the protection of cells from oxidative stress.
How many calories are in dried breadnut seeds?
110kcal
in a 30 g handful
367 kcal per 100 g.
Source: UK CoFID 2021, record 14-895. Checked 5 October 2026.
0.51 gFat
2.6 gProtein
4.5 gFibre
74 %Daily copper
What’s in a 30 g handful
More than half of a handful is carbohydrate.
- 0.51 gFat
- 2.6 gProtein
- 22.1 gCarbohydrate
- 4.5 gFibre
- 2 gWater
Below average for nuts and seeds
Breadnut seeds are 367 kcal per 100 g. The 38 nuts and seeds in this database average 522.
Breadnut seeds367
Nuts and seeds average522
High in fibre
14.9 g of fibre per 100 g; the UK “high fibre” line is 6 g.
Fibre, per handful4.5 g
Protein, per handful2.6 g
Vitamins and minerals in breadnut seeds
Nine of the 18 reach the “high in” level, led by copper.
Also high in
A source of
None recorded
- Vitamin D
- Vitamin B12
Show all 18 with amounts
Copper0.74 mg, 74 %
Potassium603 mg, 30 %
Vitamin C14.1 mg, 18 %
Folate0.0339 mg, 17 %
Vitamin B60.21 mg, 15 %
Iron1.4 mg, 9.9 %
Pantothenic acid (vitamin B5)0.56 mg, 9.4 %
Magnesium34.5 mg, 9.2 %
Niacin (vitamin B3)1.4 mg, 9 %
Phosphorus54 mg, 7.7 %
Manganese0.09 mg, 4.5 %
Calcium28.2 mg, 3.5 %
Riboflavin (vitamin B2)0.04 mg, 3 %
Selenium0.0006 mg, 1.1 %
Vitamin A0.0066 mg, 0.8 %
Thiamin (vitamin B1)0.01 mg, 0.8 %
Vitamin Dnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.
What breadnut seeds don’t give you. And where to find it.
No recorded vitamin D or vitamin B12, and only 3.6 % of the selenium reference intake per 100 g.
Vitamin D
0mgin breadnut seeds
Find it inBloater, grilled500 % per 100 g
Selenium
3.6%in breadnut seeds, per 100 g
Find it inKidney, pig, fried491 % per 100 g
Vitamin B12
0mgin breadnut seeds
Find it inLiver, ox, raw4400 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Breadnut seeds against other nuts and seeds
Per 100 g, breadnut seeds have the most copper of the 6 here, ahead of sunflower seeds.
2.5mg
2.3mg
1.1mg
1mg
1mg
0.7mg
Breadnut seeds, driedthis page
Sunflower seeds−0.2 mg
Nuts, mixed−1.3 mg
Almonds, flaked and ground−1.5 mg
Peanut butter, smooth−1.8 mg
All values per 100 g, from the same dataset. Differences are against breadnut seeds.
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Questions about breadnut seeds
What the numbers say to the questions people actually search.
How many calories are in a portion of breadnut seeds?
A typical portion (30 g, a small handful) gives 110 kcal. Per 100 g the figure is 367 kcal.
Is breadnut seeds high in copper?
Yes. Breadnut seeds, dried have 2.5 mg copper per 100 g, 246 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals do breadnut seeds have most of?
By share of the daily reference intake: copper (2.5 mg, 246 %), potassium (2011 mg, 101 %) and vitamin C (47 mg, 59 %) per 100 g.
Are breadnut seeds high in fibre?
Yes. 14.9 g fibre per 100 g meets the UK “high fibre” threshold of 6 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 14-895, Breadnut seeds, dried, published by Public Health England under the Open Government Licence v3.0. Main data references: McCarthy and Matthews (1984) Composition of foods: nut and seed products, raw, processed and prepared, Agriculture Handbook No. 8-12. USDA SR27 (2014).. Values are per 100 g of the edible part; a handful is 30 g, a small handful, the usual UK portion for nuts and seeds. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 38 nuts and seeds kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Poppy Seeds). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More nuts and seeds
From the same group, with calories per 100 g, and the foods with the most copper.
More nuts and seeds
- Almonds, whole kernels554 kcal
- Cashew nuts, kernel only, plain573 kcal
- Coconut, desiccated604 kcal
- Marzipan, white and yellow, retail389 kcal
- Peanuts, dry roasted590 kcal
- Pine nuts, kernel only688 kcal
- All 38 nuts and seeds
Most copper
- Melon seeds2.4 mg
- Sunflower seeds, toasted2.4 mg
- Sunflower seeds2.3 mg
- Liver, calf, fried23.9 mg
- Liver, calf, raw20.5 mg
- Liver, lamb, fried13.5 mg
- Copper guide