Roasted Sacha Inchi Seeds
Quick answer
A medium portion of Roasted Sacha Inchi Seeds (30 g) contains 171 kcal, with 1.5 g of net carbohydrates and 9 g of protein. Its glycemic index is 15 (Low) for how fast it raises blood sugar, while its glycemic load per portion is 0.2 (Low) for its actual effect.
- Carbs3 g6.6%
- Protein9 g19.7%
- Fat15 g73.8%
- Fibre1.5 g
Percentages of total energy (calories)
They grow in the Amazon forests at the foot of the Andes in Peru, inside fruits shaped like green stars, and are part of the food heritage of the Inca civilisation! They look like roasted peanuts, but darker, with a deep, earthy, nutty flavour. They are famous worldwide because they are among the richest plant sources of omega-3 (alpha-linolenic acid), close to flaxseed, with about 30% protein. Their estimated glycemic index is only 15 and a portion has a glycemic load of 0.2, so they barely affect blood sugar.
💡 Smart Nutritional Guidance
Consumption advice
A small handful (about 25 to 30 g). A filling snack between meals that provides protein and healthy fats.
Best preparation methods
Eat them roasted and lightly salted, or scatter them over salad and yoghurt. Their unsaturated fats are sensitive to heat and light, so keep the pack tightly closed in a cool, dark place or in the fridge to stop them going rancid.
Important Nutritional Note
Never eat them raw: raw seeds contain bitter natural compounds that upset the stomach, and roasting removes them. If you have a severe nut or legume allergy, start with a single seed or ask your doctor first.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (30 g) |
|---|---|---|
| Calories | 570 kcal | 171 kcal |
| Protein | 30 g | 9 g |
| Carbohydrate | 10 g | 3 g |
| Available carbohydrate | 5 g | 1.5 g |
| Fat | 50 g | 15 g |
| Dietary fibre | 5 g | 1.5 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Nuts & seeds with a glycemic index (20), it ranks 12 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Roasted Sacha Inchi Seeds good for weight loss?
Roasted Sacha Inchi Seeds provides 570 kcal per 100 g, so it is high in calories and fits a weight-loss plan only in small, measured amounts; a 30 g portion gives 171 kcal.
How does Roasted Sacha Inchi Seeds affect blood sugar?
Its glycemic index is 15 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 30 g portion has a glycemic load of 0.2 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Roasted Sacha Inchi Seeds?
A typical 30 g portion of Roasted Sacha Inchi Seeds provides about 171 kcal, 9 g protein, 3 g carbohydrate, 15 g fat and 1.5 g fibre.
Why are you warned against eating sacha inchi seeds raw?
Raw seeds contain alkaloids, astringent compounds and natural enzyme inhibitors that cause bitterness and stomach upset; roasting neutralises most of them and makes the seeds safe and tasty.
How can the omega-3 in sacha inchi help with insulin resistance or fatty liver?
Plant omega-3 (ALA) is part of an anti-inflammatory eating pattern, and its unsaturated fats are a better choice than saturated fats. Research is studying its role in liver and metabolic health, but what matters most is your whole diet, physical activity and weight management.
Can sacha inchi trigger a nut allergy?
Botanically they are the seeds of a climbing plant, not tree nuts, but their proteins can cause allergic reactions in a few people. If you have a severe nut or legume allergy, try them cautiously after talking to your doctor.
Read also
- The Hidden Thyroid SluggishnessArticle
- Prediabetes: How to Stop the Train and Lower Your HbA1cGuide
- Gestational Diabetes Guide: Normal Levels and Foods to EatGuide
References & Scientific Sources
- The glycemic index of this food is a clinically reviewed estimate by the WiBo Health medical team, not a laboratory measurement from the International GI Tables (Atkinson 2021). GI bands (low ≤ 55 · medium 56–69 · high ≥ 70) follow: ISO 26642:2010. Food products — Determination of the glycaemic index (GI) and recommendation for food classification. International Organization for Standardization; 2010. www.iso.org/standard/43633.html
- Definition of available carbohydrate and glycemic load: FAO/WHO. Carbohydrates in human nutrition: report of a joint FAO/WHO expert consultation. FAO Food and Nutrition Paper 66. Rome; 1998. www.fao.org/4/w8079e/w8079e00.htm
Reviewed by Dr. Wassim Habib · Last reviewed 20 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.