Nuts & Seeds Nutrition Guide
Complete nutrition facts, calories, and health information for 10 nuts & seeds. Most entries are sourced from USDA FoodData Central; the rest are compiled from product labels and marked on each food's page.
About Nuts & Seeds
Nuts and seeds are nutrient-dense foods packed with healthy fats, protein, fiber, vitamins, and minerals. Despite being calorie-dense, research shows regular nut consumption is associated with better weight management and reduced disease risk. Almonds provide vitamin E, walnuts offer omega-3s, and chia seeds are fiber superstars. These foods make excellent snacks and additions to meals when consumed in appropriate portions.
Nutrition Tips for Nuts & Seeds
- ✓A serving is about 1 ounce (28g) or a small handful
- ✓Raw or dry-roasted nuts are healthier than oil-roasted varieties
- ✓Nut butters should have minimal added ingredients
- ✓Seeds like chia and flax are excellent omega-3 sources for vegetarians
Nuts & Seeds Quick Stats
All Nuts & Seeds Nutrition Facts
Almonds
579
calories/100g
21g
protein
22g
carbs
50g
fat
Peanut Butter
588
calories/100g
25g
protein
20g
carbs
50g
fat
Peanuts
567
calories/100g
26g
protein
16g
carbs
49g
fat
Walnuts
654
calories/100g
9g
protein
14g
carbs
65g
fat
Cashews
553
calories/100g
18g
protein
30g
carbs
44g
fat
Pistachios
560
calories/100g
20g
protein
28g
carbs
45g
fat
Sunflower Seeds
584
calories/100g
9g
protein
20g
carbs
51g
fat
Chia Seeds
486
calories/100g
17g
protein
42g
carbs
31g
fat
Flaxseed
534
calories/100g
18g
protein
29g
carbs
42g
fat
Almond Butter
614
calories/100g
21g
protein
19g
carbs
56g
fat
Compare Nuts & Seeds
See how different nuts & seeds stack up nutritionally:
Frequently Asked Questions About Nuts & Seeds
Which nuts are highest in protein?
Peanuts (26g/100g), almonds (21g/100g), pistachios (20g/100g), and cashews (18g/100g) are among the highest protein nuts. Note that peanuts are technically legumes.
Are nuts fattening?
Despite being calorie-dense (about 160-200 calories per ounce), studies show nuts do not cause weight gain when eaten in moderation. Their fiber and protein promote fullness, potentially reducing overall calorie intake.
What is a healthy serving of nuts?
A standard serving is 1 ounce (28g), roughly a small handful or about 23 almonds, 18 cashews, or 2 tablespoons of nut butter. This provides 160-200 calories and valuable nutrients.
Our sources: Most nutrition values come from USDA FoodData Central, the official U.S. Department of Agriculture nutrition database. The remaining entries are compiled from manufacturers' product labels and are marked as such on the food's page.