Nuts & Seeds Nutrition Guide
Complete nutrition facts, calories, and health information for 10 nuts & seeds. All data verified from USDA FoodData Central.
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.
Verified Data: All nutrition information sourced from USDA FoodData Central, the official U.S. Department of Agriculture nutrition database.