NutriBasesNutrition Intelligence

Catalog

Nuts & Seeds

Nuts and seeds are energy-dense foods in which most calories come from unsaturated fats, backed by plant protein, fiber, vitamin E, magnesium, zinc, and phosphorus. Walnuts, flaxseed, and chia are notable for the plant omega-3 ALA, and Brazil nuts are remarkably concentrated in selenium. Because portions are small, a single handful carries a lot of nutrition and calories at once.

Shortcuts: the highest-protein picks in nuts & seeds · browse legumes & soy · continue to vegetables.

156Foods trackedin this category
511Average calorieskcal per 100 g
15.5Average proteing per 100 g
50.1 gMost proteinSeeds, Sesame Flour

Nutritional highlights

  • Most calories come from unsaturated fats
  • Good source of vitamin E, magnesium, and plant protein
  • Walnuts, flaxseed, and chia supply the plant omega-3 ALA
  • Brazil nuts are exceptionally concentrated in selenium

How to choose well

Raw or dry-roasted unsalted nuts are the most versatile everyday pick, while honey-roasted and heavily flavored versions add sugar and sodium. For nut and seed butters, the shortest ingredient list, ideally just the nut or seed itself, is the best guide.

Storage & handling

Heat, light, and air turn nut and seed oils rancid, so keep them in airtight containers in a cool, dark spot and use the refrigerator or freezer for long-term storage.

Smart pairing

Scattering nuts or seeds over salads and cooked vegetables adds fat that improves absorption of fat-soluble vitamins and carotenoids.

All nuts & seeds (per 100 g)

156 foods · click a column to sort
Food ↑ Cal Protein g Fat g Carbs g Fiber g
Almond Butter, Creamy 645 20.8 53 21.2 9.7
Flaxseed, Ground 545 18 37.3 34.4 23.1
Flour, Almond 622 26.2 50.2 16.3 9.3
Flour, Chestnut 385 5.3 4.6 80.5 8.7
Flour, Coconut 438 16.1 15.3 58.9 34.2
Nuts 19 0.7 0.2 3.7 1.1
Nuts, Acorn Flour 501 7.5 30.2 54.7 —
Nuts, Acorns 387 6.2 23.9 40.8 —
Nuts, Acorns 509 8.1 31.4 53.7 —
Nuts, Almond Butter 614 21 55.5 18.8 10.3
Nuts, Almond Butter 614 21 55.5 18.8 10.3
Nuts, Almond Paste 458 9 27.7 47.8 4.8
Nuts, Almonds 594 18.2 49.9 27.9 13.7
Nuts, Almonds 598 21 52.5 21 10.9
Nuts, Almonds 607 21.2 55.2 17.7 10.5
Nuts, Almonds 607 21.2 55.2 17.7 10.5
Nuts, Almonds 607 21.4 55.9 17.9 10.7
Nuts, Almonds 598 21 52.5 21 10.9
Nuts, Almonds 607 21.2 55.2 17.7 10.5
Nuts, Almonds 579 21.2 49.9 21.6 12.5
Nuts, Almonds 590 21.4 52.5 18.7 9.9
Nuts, Almonds 620 20.4 57.8 16.2 11
Nuts, Almonds 626 21.5 51.1 20 10.8
Nuts, Beechnuts 576 6.2 50 33.5 —
Nuts, Brazilnuts 659 14.3 67.1 11.7 7.5
Nuts, Brazilnuts 664 15 57.4 21.6 6
Nuts, Butternuts 612 24.9 57 12.1 4.7
Nuts, Cashew Butter 609 12.1 53 30.3 3
Nuts, Cashew Butter 587 17.6 49.4 27.6 2
Nuts, Cashew Nuts 574 15.3 46.4 32.7 3
Nuts, Cashew Nuts 581 16.8 47.8 30.2 3.3
Nuts, Cashew Nuts 553 18.2 43.9 30.2 3.3
Nuts, Cashew Nuts 574 15.3 46.4 32.7 3
Nuts, Cashew Nuts 580 16.8 47.8 29.9 3.3
Nuts, Cashew Nuts 565 17.4 38.9 36.3 4.1
Nuts, Chestnuts 56 0.8 0.2 12.6 —
Nuts, Chestnuts 201 3 0.8 45.1 —
Nuts, Chestnuts 360 5.3 1.2 81.4 —
Nuts, Chestnuts 154 2.3 0.5 34.9 —
Nuts, Chestnuts 224 4.2 1.1 49.1 —
Nuts, Chestnuts 363 6.8 1.8 79.8 —
Nuts, Chestnuts 153 2.9 0.8 33.6 —
Nuts, Chestnuts 369 5 3.9 78.4 —
Nuts, Chestnuts 131 2 1.4 27.8 —
Nuts, Chestnuts 245 3.2 2.2 53 5.1
Nuts, Chestnuts 239 4.5 1.2 52.4 —
Nuts, Chestnuts 213 2.4 2.3 45.5 8.1
Nuts, Chestnuts 196 1.6 1.3 44.2 —
Nuts, Chestnuts 374 6.4 4.5 77.3 11.7
Nuts, Coconut Cream 357 1.2 16.3 53.2 0.2
Nuts, Coconut Cream 330 3.6 34.7 6.7 2.2
Nuts, Coconut Meat 684 5.3 69.1 21.5 —
Nuts, Coconut Meat 501 2.9 35.5 47.7 4.5
Nuts, Coconut Meat 354 3.3 33.5 15.2 9
Nuts, Coconut Meat 660 6.9 64.5 23.7 16.3
Nuts, Coconut Meat 456 3.1 28 51.9 9.9
Nuts, Coconut Meat 443 3.4 31.7 40.9 4.5
Nuts, Coconut Meat 592 5.3 47 44.4 —
Nuts, Coconut Milk 202 1.6 20.8 5.6 —
Nuts, Coconut Milk 230 2.3 23.8 5.5 2.2
Nuts, Coconut Milk 197 2 21.3 2.8 —
Nuts, Formulated 647 13.1 62.3 20.8 5.2
Nuts, Formulated 622 13.8 57.7 23.7 5.2
Nuts, Ginkgo Nuts 348 10.4 2 72.5 —
Nuts, Ginkgo Nuts 111 2.3 1.6 22.1 9.3
Nuts, Ginkgo Nuts 182 4.3 1.7 37.6 —
Nuts, Hazelnuts Or Filberts 628 15 60.8 16.7 9.7
Nuts, Hazelnuts Or Filberts 629 13.7 61.2 17 11
Nuts, Hazelnuts Or Filberts 646 15 62.4 17.6 9.4
Nuts, Hazelnuts Or Filberts 641 13.5 53.5 26.5 8.4
Nuts, Hickorynuts 657 12.7 64.4 18.3 6.4
Nuts, Macadamia Nuts 716 7.8 76.1 12.8 8
Nuts, Macadamia Nuts 718 7.9 75.8 13.8 8.6
Nuts, Macadamia Nuts 718 7.8 76.1 13.4 8
Nuts, Macadamia Nuts 712 7.8 64.9 24.1 7.6
Nuts, Mixed Nuts 594 17.3 51.5 25.4 9
Nuts, Mixed Nuts 607 20 54 21.1 7
Nuts, Mixed Nuts 615 15.5 56.2 22.3 5.5
Nuts, Mixed Nuts 607 20 54 21.1 7
Nuts, Mixed Nuts 607 17.9 50 25 7.1
Nuts, Mixed Nuts 608 18 53.2 24.6 7.1
Nuts, Mixed Nuts 607 19.5 53.5 22.4 6.4
Nuts, Mixed Nuts 572 23.3 47.5 23.1 8.1
Nuts, Mixed Nuts 607 20 54 21.1 7
Nuts, Mixed Nuts 615 15.5 56.2 22.3 5.5
Nuts, Pecans 710 9.5 74.3 13.6 9.4
Nuts, Pecans 715 9.2 75.2 13 9.5
Nuts, Pecans 691 9.2 72 13.9 9.6
Nuts, Pecans 710 9.5 74.3 13.6 9.4
Nuts, Pecans 715 9.2 75.2 13 9.5
Nuts, Pecans 750 10 73.3 12.7 5.8
Nuts, Pilinuts 719 10.8 79.6 4 —
Nuts, Pine Nuts 673 13.7 68.4 13.1 3.7
Nuts, Pine Nuts 629 11.6 61 19.3 10.7
Nuts, Pine Nuts 689 15.7 61.3 18.6 3.9
Nuts, Pistachio Nuts 569 21.1 45.8 27.6 10.3
Nuts, Pistachio Nuts 560 20.2 45.3 27.2 10.6
Nuts, Pistachio Nuts 572 21.1 45.8 28.3 10.3
Nuts, Pistachio Nuts 598 20.5 45 27.7 7
Nuts, Walnuts 619 24.1 59.3 9.6 6.8
Nuts, Walnuts 654 15.2 65.2 13.7 6.7
Nuts, Walnuts 500 8.3 35.7 47.6 3.6
Nuts, Walnuts 643 14.3 60.7 17.9 7.1
Nuts, Walnuts 730 14.6 69.7 10.9 5.2
Seeds, Breadfruit Seeds 191 7.4 5.6 29.2 5.2
Seeds, Breadfruit Seeds 168 5.3 2.3 32 4.8
Seeds, Breadfruit Seeds 207 6.2 2.7 40.1 6
Seeds, Breadnut Tree Seeds 217 6 1 46.3 —
Seeds, Breadnut Tree Seeds 367 8.6 1.7 79.4 14.9
Seeds, Chia Seeds 486 16.5 30.7 42.1 34.4
Seeds, Cottonseed Flour 332 49.8 1.4 36.1 —
Seeds, Cottonseed Flour 359 41 6.2 40.5 3
Seeds, Cottonseed Kernels 506 32.6 36.3 21.9 5.5
Seeds, Cottonseed Meal 367 49.1 4.8 38.4 —
Seeds, Dried 559 30.2 49.1 10.7 6
Seeds, Dry Roasted 546 19.3 49.8 15.3 9
Seeds, Flaxseed 534 18.3 42.2 28.9 27.3
Seeds, Hemp Seed 553 31.6 48.8 8.7 4
Seeds, Lotus Seeds 89 4.1 0.5 17.3 —
Seeds, Lotus Seeds 332 15.4 2 64.5 —
Seeds, Pumpkin Seeds (Pepitas) 555 29.9 40 18.7 5.1
Seeds, Roasted 574 29.8 49.1 14.7 6.5
Seeds, Roasted 574 29.8 49.1 14.7 6.5
Seeds, Safflower Seed Kernels 517 16.2 38.5 34.3 —
Seeds, Safflower Seed Meal 342 35.6 2.4 48.7 —
Seeds, Sesame Butter 592 17.4 53 21.5 4.7
Seeds, Sesame Butter 607 18 56.4 17.9 9.3
Seeds, Sesame Butter 570 17.8 48 26.2 9.3
Seeds, Sesame Butter 595 17 53.8 21.2 9.3
Seeds, Sesame Butter 586 18.1 50.9 24.1 5.5
Seeds, Sesame Flour 382 40.3 11.9 35.1 —
Seeds, Sesame Flour 526 30.8 37.1 26.6 —
Seeds, Sesame Flour 333 50.1 1.8 35.5 —
Seeds, Sesame Meal 567 17 48 26 —
Seeds, Sesame Seed Kernels 631 20.5 61.2 11.7 11.6
Seeds, Sesame Seed Kernels 567 17 48 26 16.9
Seeds, Sesame Seed Kernels 567 17 48 26 16.9
Seeds, Sesame Seeds 573 17.7 49.7 23.5 11.8
Seeds, Sesame Seeds 565 17 48 25.7 14
Seeds, Sisymbrium Sp. Seeds 318 12.1 4.6 58.3 —
Seeds, Sunflower Seed 609 18.9 48.4 24.5 7.2
Seeds, Sunflower Seed Butter 617 17.3 55.2 23.3 5.7
Seeds, Sunflower Seed Butter 617 17.3 55.2 23.3 5.7
Seeds, Sunflower Seed Flour 326 48.1 1.6 35.8 5.2
Seeds, Sunflower Seed Kernels 592 20.1 51.3 22.9 10.6
Seeds, Sunflower Seed Kernels 619 17.2 56.8 20.6 11.5
Seeds, Sunflower Seed Kernels 582 19.3 49.8 24.1 9
Seeds, Sunflower Seed Kernels 619 17.2 56.8 20.6 11.5
Seeds, Sunflower Seed Kernels 584 20.8 51.5 20 8.6
Seeds, Sunflower Seed Kernels 582 19.3 49.8 24.1 11.1
Seeds, Sunflower Seed Kernels 592 20.1 51.3 22.9 10.6
Seeds, Sunflower Seed Kernels 612 21 56.1 17.1 10.3
Seeds, Watermelon Seed Kernels 557 28.3 47.4 15.3 —
Seeds, Whole 446 18.6 19.4 53.8 18.4
Seeds, Whole 446 18.6 19.4 53.8 18.4
Sesame Butter, Creamy 697 19.7 62.4 14.2 8.4

Nuts & Seeds leaderboards

Ranked lists within this category — highest first (or lowest, for nutrients most people limit).

Nuts & Seeds Highest in Protein Nuts & Seeds Highest in Dietary Fiber Nuts & Seeds Highest in Iron Nuts & Seeds Highest in Calcium Nuts & Seeds Highest in Potassium Nuts & Seeds Highest in Magnesium Nuts & Seeds Highest in Vitamin C Nuts & Seeds Highest in Calories Nuts & Seeds Lowest in Sodium

Across the whole database

Highest in protein Highest in fiber Lowest in calories Lowest in sodium All nutrients Nutrition guides

Note. This information is provided for general reference only and is not medical advice or a diet prescription. If you have a medical condition or special dietary needs, consult a physician or a registered dietitian.