Fresh pollen: calories and nutrition facts
Fresh pollen has 304 kcal per 100 g. One serving, 1 tablespoon (15 g), has 46 kcal.
- Calories
- 304 kcal
- Protein
- 17.5 g
- Carbohydrates
- 42.3 g
- Fat
- 5.2 g
Per 100 g
Fresh pollen: how many calories?
Fresh pollen has 304 kcal per 100 g, with 17.5 g protein, 42.3 g carbs and 5.2 g fat. A 15 g serving (1 tablespoon) has 46 kcal. That is more than the average for Cooking Aids & Ingredients (199 kcal per 100 g). Most of its calories come from carbohydrates.
Where the calories come from
- Protein24%
- Carbohydrates59%
- Fat16%
Calculate a portion
- Calories
- 46 kcal
- Protein
- 2.6 g
- Carbohydrates
- 6.3 g
- Fat
- 0.8 g
Nutrition facts
| Nutrient | Per 100 g | Per serving (15 g) |
|---|---|---|
| Calories | 304 kcal | 46 kcal |
| Fat | 5.2 g | 0.8 g |
| of which saturated fat | 1.8 g | 0.3 g |
| Carbohydrates | 42.3 g | 6.3 g |
| of which sugars | 26.8 g | 4 g |
| Fiber | 9.1 g | 1.4 g |
| Protein | 17.5 g | 2.6 g |
| Sodium | 8 mg | 1 mg |
| Water | 22.7 g | 3.4 g |
| Vitamin C | 6.3 mg | 1 mg |
| Calcium | 105 mg | 16 mg |
| Iron | 11.6 mg | 1.7 mg |
| Potassium | 411 mg | 62 mg |
| Magnesium | 63 mg | 9 mg |
Source: Ciqual food composition table (ANSES, France). Data updated on 20 December 2025.
Share of reference intakes
Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).
| Nutrient | Of reference intake |
|---|---|
| Calories(304 kcal) | 15% |
| Fat(5.2 g) | 7% |
| of which saturated fat(1.8 g) | 9% |
| Carbohydrates(42.3 g) | 16% |
| of which sugars(26.8 g) | 30% |
| Protein(17.5 g) | 35% |
| Salt(0.02 g) | 0% |
What the EU thresholds say
Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.
- High protein (at least 20% of calories)
- High fibre (at least 6 g)
- Low sodium (120 mg or less)
Fresh pollen: frequently asked questions
Fresh pollen: how many calories per serving?
A 15 g serving (1 tablespoon) has 46 kcal.
Fresh pollen: how much protein?
Fresh pollen contains 17.5 g of protein per 100 g, 35% of the 50 g reference intake.
Fresh pollen: how much fibre?
Fresh pollen provides 9.1 g of fibre per 100 g, 36% of the 25 g a day recommended by EFSA.
Fresh pollen: how much makes 100 kcal?
100 kcal is about 33 g of this food.
More foods in this category
- Fresh coriander22 kcal
- Fresh dill48 kcal
- Fresh ginger33 kcal
- Fresh horseradish73 kcal
- Fresh mint58 kcal
- Fresh parsley43 kcal
- Fresh rosemary121 kcal
- Fresh sage35 kcal
- Fresh spirulina36 kcal
- Fresh tarragon0 kcal
- Fresh thyme107 kcal
- Garlic109 kcal
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