Food group · 76 foods
Nuts & seeds nutrition facts
Calories, protein, carbs, fat, fiber, sugar and sodium for 76 nuts and seeds, from USDA FoodData Central. They range from 19 kcal per 100 g (Coconut water) to 718 kcal (Macadamia nuts, dry roasted); the median is 583 kcal.
- All foods 2,071
- Vegetables 329
- Fruits 161
- Grains, flours & breads 138
- Beans & legumes 79
- Nuts & seeds 76
- Dairy 93
- Eggs 14
- Meat 242
- Poultry 104
- Fish & seafood 184
- Fats & oils 32
- Herbs & spices 49
- Sugars & sweeteners 16
- Baked goods 197
- Snacks 63
- Desserts & sweets 72
- Drinks 99
- Soups & dishes 20
- Sauces, condiments & pantry 103
76 foods
| Almond butter | 603 | 20.8 | 21.2 | 53 | 9.7 | 4.4 | 1 |
| Almond flour | 578 | 26.2 | 16.3 | 50.2 | 9.3 | — | 0.9 |
| Almond paste | 458 | 9 | 47.8 | 27.7 | 4.8 | 36.3 | 9 |
| Almonds, blanched | 590 | 21.4 | 18.7 | 52.5 | 9.9 | 4.6 | 19 |
| Almonds, dry roasted | 598 | 21 | 21 | 52.5 | 10.9 | 4.9 | 3 |
| Almonds, dry roasted, salted | 620 | 20.4 | 16.2 | 57.8 | 11 | 4.2 | 256 |
| Almonds, oil roasted | 607 | 21.2 | 17.7 | 55.2 | 10.5 | 4.6 | 1 |
| Almonds, raw | 584 | 21.5 | 20 | 51.1 | 10.8 | 4.4 | 0 |
| Black walnuts, dried | 619 | 24.1 | 9.6 | 59.3 | 6.8 | 1.1 | 2 |
| Boiled peanuts, salted | 318 | 13.5 | 21.3 | 22 | 8.8 | 2.5 | 751 |
| Brazil nuts, raw | 621 | 15 | 21.6 | 57.4 | 6 | — | 0 |
| Breadfruit seeds, raw | 191 | 7.4 | 29.2 | 5.6 | 5.2 | — | 25 |
| Cashew butter | 587 | 17.6 | 27.6 | 49.4 | 2 | — | 15 |
| Cashews, dry roasted | 574 | 15.3 | 32.7 | 46.4 | 3 | 5 | 16 |
| Cashews, dry roasted, salted | 574 | 15.3 | 32.7 | 46.4 | 3 | 5 | 640 |
| Cashews, oil roasted | 580 | 16.8 | 29.9 | 47.8 | 3.3 | 5 | 13 |
| Cashews, oil roasted, salted | 581 | 16.8 | 30.2 | 47.8 | 3.3 | 5 | 308 |
| Cashews, raw | 534 | 17.4 | 36.3 | 38.9 | 4.1 | 5.9 | 4.8 |
| Chestnut flour | 385 | 5.3 | 80.5 | 4.6 | 8.7 | — | 0 |
| Chestnuts, peeled, raw | 196 | 1.6 | 44.2 | 1.3 | — | — | 2 |
| Chestnuts, roasted | 245 | 3.2 | 53 | 2.2 | 5.1 | 10.6 | 2 |
| Chia seeds | 490 | 17 | 38.3 | 32.9 | 34.4 | — | 0 |
| Coconut cream | 330 | 3.6 | 6.7 | 34.7 | 2.2 | — | 4 |
| Coconut flour | 424 | 16.1 | 58.9 | 15.3 | 34.2 | — | 47 |
| Coconut meat, raw | 354 | 3.3 | 15.2 | 33.5 | 9 | 6.2 | 20 |
| Coconut milk, canned | 197 | 2 | 2.8 | 21.3 | — | — | 13 |
| Coconut milk, fresh | 230 | 2.3 | 5.5 | 23.8 | 2.2 | 3.3 | 15 |
| Coconut water | 19 | 0.7 | 3.7 | 0.2 | 1.1 | 2.6 | 105 |
| Desiccated coconut, unsweetened | 660 | 6.9 | 23.7 | 64.5 | 16.3 | 7.4 | 37 |
| Flaxseed, ground | 514 | 18 | 34.4 | 37.3 | 23.1 | 1.6 | 37 |
| Ginkgo nuts, raw | 182 | 4.3 | 37.6 | 1.7 | — | — | 7 |
| Hazelnuts, blanched | 629 | 13.7 | 17 | 61.2 | 11 | 3.5 | 0 |
| Hazelnuts, dry roasted | 646 | 15 | 17.6 | 62.4 | 9.4 | 4.9 | 0 |
| Hazelnuts, raw | 602 | 13.5 | 26.5 | 53.5 | 8.4 | 4.3 | 0 |
| Hemp seeds, hulled | 553 | 31.6 | 8.7 | 48.8 | 4 | 1.5 | 5 |
| Lotus seeds, dried | 332 | 15.4 | 64.5 | 2 | — | — | 5 |
| Lotus seeds, raw | 89 | 4.1 | 17.3 | 0.5 | — | — | 1 |
| Macadamia nuts, dry roasted | 718 | 7.8 | 13.4 | 76.1 | 8 | 4.1 | 4 |
| Macadamia nuts, raw | 669 | 7.8 | 24.1 | 64.9 | 7.6 | 4.6 | 0 |
| Macadamia nuts, roasted, salted | 716 | 7.8 | 12.8 | 76.1 | 8 | 4.1 | 353 |
| Mixed nuts, dry roasted | 607 | 19.5 | 22.4 | 53.5 | 6.4 | 5 | 4 |
| Mixed nuts, oil roasted | 607 | 20 | 21.1 | 54 | 7 | 4.2 | 5 |
| Mixed nuts, oil roasted, salted | 607 | 20 | 21.1 | 54 | 7 | 4.2 | 273 |
| Mixed nuts, roasted, salted | 594 | 17.3 | 25.4 | 51.5 | 9 | 4.8 | 345 |
| Peanut butter, chunky | 589 | 24.1 | 21.6 | 49.9 | 8 | 8.4 | 17 |
| Peanut butter, smooth | 589 | 24 | 22.7 | 49.4 | 6.3 | 10.5 | 221 |
| Peanut flour, defatted | 327 | 52.2 | 34.7 | 0.6 | 15.8 | 8.2 | 180 |
| Peanuts, dry roasted | 587 | 24.4 | 21.3 | 49.7 | 8.4 | 4.9 | 6 |
| Peanuts, dry roasted, salted | 587 | 24.4 | 21.3 | 49.7 | 8.4 | 4.9 | 410 |
| Peanuts, oil roasted | 599 | 28 | 15.3 | 52.5 | 9.4 | 4.2 | 6 |
| Peanuts, oil roasted, salted | 599 | 28 | 15.3 | 52.5 | 9.4 | 4.2 | 320 |
| Peanuts, raw | 551 | 23.2 | 26.5 | 43.3 | 8 | 4.7 | 1.5 |
| Pecans, dry roasted | 710 | 9.5 | 13.6 | 74.3 | 9.4 | 4.1 | 1 |
| Pecans, raw | 700 | 10 | 12.7 | 73.3 | 5.8 | 4 | 0 |
| Pecans, roasted, salted | 710 | 9.5 | 13.6 | 74.3 | 9.4 | 4.1 | 383 |
| Pine nuts | 643 | 15.7 | 18.6 | 61.3 | 3.9 | 3.6 | 0 |
| Pistachios, dry roasted | 572 | 21.1 | 28.3 | 45.8 | 10.3 | 7.7 | 6 |
| Pistachios, raw | 561 | 20.5 | 27.7 | 45 | 7 | 7.7 | 0 |
| Pistachios, roasted, salted | 569 | 21.1 | 27.6 | 45.8 | 10.3 | 7.7 | 428 |
| Pumpkin seeds, raw | 515 | 29.9 | 18.7 | 40 | 5.1 | 1.4 | 0 |
| Pumpkin seeds, roasted | 574 | 29.8 | 14.7 | 49.1 | 6.5 | 1.3 | 18 |
| Pumpkin seeds, roasted, salted | 574 | 29.8 | 14.7 | 49.1 | 6.5 | 1.3 | 256 |
| Pumpkin seeds, whole, roasted | 446 | 18.6 | 53.8 | 19.4 | 18.4 | — | 18 |
| Sesame seeds, hulled | 631 | 20.5 | 11.7 | 61.2 | 11.6 | 0.5 | 47 |
| Sesame seeds, whole | 573 | 17.7 | 23.5 | 49.7 | 11.8 | 0.3 | 11 |
| Shredded coconut, sweetened | 501 | 2.9 | 47.7 | 35.5 | 4.5 | 43.2 | 262 |
| Sunflower seed butter | 617 | 17.3 | 23.3 | 55.2 | 5.7 | 10.5 | 3 |
| Sunflower seeds, dry roasted | 582 | 19.3 | 24.1 | 49.8 | 11.1 | 2.7 | 3 |
| Sunflower seeds, oil roasted | 592 | 20.1 | 22.9 | 51.3 | 10.6 | 3.1 | 3 |
| Sunflower seeds, oil roasted, salted | 592 | 20.1 | 22.9 | 51.3 | 10.6 | 3.1 | 303 |
| Sunflower seeds, raw | 571 | 18.9 | 24.5 | 48.4 | 7.2 | 2.6 | 0 |
| Sunflower seeds, roasted, salted | 612 | 21 | 17.1 | 56.1 | 10.3 | 3.1 | 532 |
| Tahini (sesame paste) | 648 | 19.7 | 14.2 | 62.4 | 8.4 | — | 64 |
| Walnuts, raw | 679 | 14.6 | 10.9 | 69.7 | 5.2 | 2.6 | 0 |
| Walnuts, roasted, salted | 643 | 14.3 | 17.9 | 60.7 | 7.1 | 3.6 | 643 |
| Watermelon seeds, dried | 557 | 28.3 | 15.3 | 47.4 | — | — | 99 |
“—” means USDA does not report that nutrient for this food; it does not mean zero. Carbohydrate is total carbohydrate by difference and includes fiber.
Standouts among nuts and seeds
Most protein
- Peanut flour, defatted 52.2 g
- Hemp seeds, hulled 31.6 g
- Pumpkin seeds, raw 29.9 g
- Pumpkin seeds, roasted 29.8 g
- Pumpkin seeds, roasted, salted 29.8 g
- Watermelon seeds, dried 28.3 g
Most fiber
- Chia seeds 34.4 g
- Coconut flour 34.2 g
- Flaxseed, ground 23.1 g
- Pumpkin seeds, whole, roasted 18.4 g
- Desiccated coconut, unsweetened 16.3 g
- Peanut flour, defatted 15.8 g
Fewest calories
- Coconut water 19 kcal
- Lotus seeds, raw 89 kcal
- Ginkgo nuts, raw 182 kcal
- Breadfruit seeds, raw 191 kcal
- Chestnuts, peeled, raw 196 kcal
- Coconut milk, canned 197 kcal