Nuts & Seeds

130 foods with complete nutrition data

Nuts and seeds are calorie-dense and can add crunch and flavor to meals. They vary widely in calories and macros, so portion size matters if you are tracking intake.

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Nuts & Seeds foods
Name	Calories	Protein	Carbs	Fat
Almond butter	614kcal	21.0g	19.0g	56.0g
Almonds	579kcal	21.0g	22.0g	50.0g
Almonds, roasted, salted	607kcal	21.4g	18.7g	53.8g
Brazil nuts, raw	659kcal	14.3g	11.7g	67.1g
Cashew butter	587kcal	17.6g	27.6g	49.4g
Cashews	553kcal	18.0g	30.0g	44.0g
Cashews, roasted, salted	574kcal	15.3g	32.7g	46.4g
Chestnuts, roasted	245kcal	3.2g	53.0g	2.2g
Chia Seeds	486kcal	17.0g	42.0g	31.0g
Coconut, dried, unsweetened	660kcal	6.9g	23.6g	64.5g
Flax Seeds	534kcal	18.0g	29.0g	42.0g
Flaxseed meal	534kcal	18.3g	28.9g	42.2g
Flaxseeds, raw	534kcal	18.3g	28.9g	42.2g
Flour, almond	571kcal	21.4g	21.4g	50.0g
Hazelnuts	628kcal	15.0g	17.0g	61.0g
Hemp seeds, hulled	553kcal	31.6g	8.7g	48.8g
Macadamia nuts, raw	718kcal	7.9g	13.8g	75.8g
Mixed nuts, roasted, salted	607kcal	17.9g	21.2g	54.9g
Peanuts	567kcal	26.0g	16.0g	49.0g
Pecans, raw	691kcal	9.2g	13.9g	72.0g
Pine nuts, raw	673kcal	13.7g	13.1g	68.4g
Pistachios, raw	560kcal	20.2g	27.2g	45.3g
Pistachios, roasted, salted	567kcal	20.6g	28.0g	45.4g
Pumpkin Seeds	559kcal	30.0g	11.0g	49.0g
Pumpkin seeds, roasted, salted	574kcal	29.8g	14.7g	49.1g
Sesame seeds, raw	573kcal	17.7g	23.5g	49.7g
Sunflower Seeds	584kcal	21.0g	20.0g	51.0g
Sunflower seeds, roasted, salted	619kcal	17.2g	24.1g	56.8g
Tahini (Sesame paste)	595kcal	17.0g	21.2g	53.8g
Taro leaves, raw	42kcal	5.0g	6.7g	0.7g
Taro shoots, raw	11kcal	0.9g	2.3g	0.1g
Turnips, raw	28kcal	0.9g	6.4g	0.1g
Walnuts	654kcal	15.0g	14.0g	65.0g
Water convolvulus,raw	19kcal	2.6g	3.1g	0.2g
Yam, raw	118kcal	1.5g	27.9g	0.2g
Almond butter, creamy	645kcal	20.8g	21.2g	53.0g
Bison, ground, grass-fed, cooked	179kcal	25.4g	0.0g	8.6g
Bison, ground, grass-fed, raw	146kcal	20.2g	0.1g	7.2g
Flaxseed, ground	545kcal	18.0g	34.4g	37.3g
Flour, chestnut	385kcal	5.3g	80.5g	4.6g
Flour, coconut	438kcal	16.1g	58.9g	15.3g
Game meat , bison, ground, raw	223kcal	18.7g	0.0g	15.9g
Game meat, buffalo, water, raw	99kcal	20.4g	0.0g	1.4g
Game meat, deer, ground, raw	157kcal	21.8g	0.0g	7.1g
Game meat, elk, ground, raw	172kcal	21.8g	0.0g	8.8g
Game meat, opossum, cooked, roasted	221kcal	30.2g	0.0g	10.2g
Game meat, raccoon, cooked, roasted	255kcal	29.2g	0.0g	14.5g
Hemp hearts (shelled hemp seeds)	553kcal	31.6g	8.7g	48.8g
Mushrooms, white, cooked, boiled, drained, without salt	28kcal	2.2g	5.3g	0.5g
Nuts, acorns, dried	509kcal	8.1g	53.7g	31.4g
Nuts, almond butter, plain, with salt added	614kcal	21.0g	18.8g	55.5g
Nuts, almond butter, plain, without salt added	614kcal	21.0g	18.8g	55.5g
Nuts, almonds, dry roasted, with salt added	620kcal	20.4g	16.2g	57.8g
Nuts, almonds, dry roasted, without salt added	598kcal	21.0g	21.0g	52.5g
Nuts, almonds, honey roasted, unblanched	594kcal	18.2g	27.9g	49.9g
Nuts, almonds, oil roasted, lightly salted	607kcal	21.2g	17.7g	55.2g
Nuts, almonds, oil roasted, with salt added	607kcal	21.2g	17.7g	55.2g
Nuts, almonds, oil roasted, without salt added	607kcal	21.2g	17.7g	55.2g
Nuts, almonds, whole, raw	626kcal	21.5g	20.0g	51.1g
Nuts, brazilnuts, dried, unblanched	659kcal	14.3g	11.7g	67.1g
Nuts, brazilnuts, raw	663kcal	15.0g	21.6g	57.4g
Nuts, cashew butter, plain, with salt added	609kcal	12.1g	30.3g	53.0g
Nuts, cashew butter, plain, without salt added	587kcal	17.6g	27.6g	49.4g
Nuts, cashew nuts, dry roasted, with salt added	574kcal	15.3g	32.7g	46.4g
Nuts, cashew nuts, oil roasted, with salt added	581kcal	16.8g	30.2g	47.8g
Nuts, cashew nuts, oil roasted, without salt added	580kcal	16.8g	29.9g	47.8g
Nuts, cashew nuts, raw	565kcal	17.4g	36.3g	38.9g
Nuts, chestnuts, chinese, boiled and steamed	153kcal	2.9g	33.6g	0.8g
Nuts, chestnuts, chinese, dried	363kcal	6.8g	79.8g	1.8g
Nuts, chestnuts, chinese, roasted	239kcal	4.5g	52.4g	1.2g
Nuts, chestnuts, european, boiled and steamed	131kcal	2.0g	27.8g	1.4g
Nuts, chestnuts, european, dried, peeled	369kcal	5.0g	78.4g	3.9g
Nuts, chestnuts, european, dried, unpeeled	374kcal	6.4g	77.3g	4.5g
Nuts, chestnuts, european, raw, peeled	196kcal	1.6g	44.2g	1.3g
Nuts, chestnuts, european, raw, unpeeled	213kcal	2.4g	45.5g	2.3g
Nuts, chestnuts, european, roasted	245kcal	3.2g	53.0g	2.2g
Nuts, chestnuts, japanese, boiled and steamed	56kcal	0.8g	12.6g	0.2g
Nuts, chestnuts, japanese, dried	360kcal	5.3g	81.4g	1.2g
Nuts, chestnuts, japanese, roasted	201kcal	3.0g	45.1g	0.8g
Nuts, coconut cream, canned, sweetened	357kcal	1.2g	53.2g	16.3g
Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned	443kcal	3.4g	40.9g	31.7g
Nuts, ginkgo nuts, canned	111kcal	2.3g	22.1g	1.6g
Nuts, hazelnuts or filberts, dry roasted, without salt added	646kcal	15.0g	17.6g	62.4g
Nuts, hazelnuts or filberts, raw	642kcal	13.5g	26.5g	53.5g
Nuts, macadamia nuts, raw	712kcal	7.8g	24.1g	64.9g
Nuts, pecans, dry roasted, with salt added	710kcal	9.5g	13.6g	74.3g
Nuts, pecans, dry roasted, without salt added	710kcal	9.5g	13.6g	74.3g
Nuts, pecans, halves, raw	750kcal	10.0g	12.7g	73.3g
Nuts, pecans, oil roasted, with salt added	715kcal	9.2g	13.0g	75.2g
Nuts, pecans, oil roasted, without salt added	715kcal	9.2g	13.0g	75.2g
Nuts, pine nuts, raw	689kcal	15.7g	18.6g	61.3g
Nuts, pistachio nuts, dry roasted, with salt added	569kcal	21.0g	27.6g	45.8g
Nuts, pistachio nuts, dry roasted, without salt added	572kcal	21.0g	28.3g	45.8g
Nuts, pistachio nuts, raw	598kcal	20.5g	27.7g	45.0g
Nuts, walnuts, dry roasted, with salt added	643kcal	14.3g	17.9g	60.7g
Nuts, walnuts, English, halves, raw	729kcal	14.6g	10.9g	69.7g
Peanut butter, creamy	631kcal	24.0g	22.7g	49.4g
Poppy seeds	525kcal	18.0g	28.1g	41.6g
Sacha Inchi seeds	555kcal	29.0g	4.0g	47.0g
Seeds, breadfruit seeds, raw	191kcal	7.4g	29.2g	5.6g
Seeds, chia seeds, dried	486kcal	16.5g	42.1g	30.7g
Seeds, cottonseed flour, low fat (glandless)	332kcal	49.8g	36.1g	1.4g
Seeds, cottonseed kernels, roasted (glandless)	506kcal	32.6g	21.9g	36.3g
Seeds, flaxseed	534kcal	18.3g	28.9g	42.2g
Seeds, hemp seed, hulled	553kcal	31.6g	8.7g	48.8g
Seeds, lotus seeds, raw	89kcal	4.1g	17.3g	0.5g
Seeds, pumpkin and squash seed kernels, dried	559kcal	30.2g	10.7g	49.0g
Seeds, pumpkin and squash seeds, whole, roasted, with salt added	446kcal	18.6g	53.8g	19.4g
Seeds, pumpkin and squash seeds, whole, roasted, without salt	446kcal	18.6g	53.8g	19.4g
Seeds, pumpkin seeds (pepitas), raw	554kcal	29.9g	18.7g	40.0g
Seeds, safflower seed kernels, dried	517kcal	16.2g	34.3g	38.4g
Seeds, sesame flour, low-fat	333kcal	50.1g	35.5g	1.8g
Seeds, sesame seeds, whole, roasted and toasted	565kcal	17.0g	25.7g	48.0g
Seeds, sisymbrium sp. seeds, whole, dried	318kcal	12.1g	58.3g	4.6g
Seeds, sunflower seed butter, without salt	617kcal	17.3g	23.3g	55.2g
Seeds, sunflower seed flour, partially defatted	326kcal	48.1g	35.8g	1.6g
Seeds, sunflower seed kernels, dry roasted, with salt added	612kcal	21.0g	17.1g	56.1g
Seeds, sunflower seed kernels, dry roasted, without salt	582kcal	19.3g	24.1g	49.8g
Seeds, sunflower seed kernels, oil roasted, with salt added	592kcal	20.1g	22.9g	51.3g
Seeds, sunflower seed kernels, oil roasted, without salt	592kcal	20.1g	22.9g	51.3g
Seeds, sunflower seed kernels, toasted, with salt added	619kcal	17.2g	20.6g	56.8g
Seeds, sunflower seed kernels, toasted, without salt	619kcal	17.2g	20.6g	56.8g
Seeds, sunflower seed, kernel, raw	609kcal	18.9g	24.5g	48.4g
Sesame butter, creamy	697kcal	19.7g	14.2g	62.4g
Sunflower seed butter	617kcal	17.3g	21.2g	55.2g
Tiger nuts	400kcal	4.6g	43.3g	23.6g
Tomatoes, orange, raw	16kcal	1.2g	3.2g	0.2g
Veal, breast, separable fat, cooked	521kcal	9.4g	0.0g	53.4g
Veal, breast, whole, boneless, separable lean and fat, raw	208kcal	17.5g	0.0g	14.8g
Wasabi, root, raw	109kcal	4.8g	23.5g	0.6g

Frequently Asked Questions

Our database contains 130 foods in the Nuts & Seeds category, each with a complete 14-nutrient profile per 100g.

Use the table above and sort by protein. As a rule of thumb, we only label a food “high in protein” at ≥20g per 100g, and a “good source of protein” at ≥10g per 100g.

For protein, we use grams per 100g (high ≥20g, good source ≥10g). For fiber and the micronutrients we track (calcium, iron, potassium, magnesium, zinc, vitamin D), we use % Daily Value per 100g (high ≥20% DV, good source ≥10% DV).

Nuts & Seeds

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Nuts & Seeds

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