🥜 Category · 20 foods

Nuts & seeds

Nuts and seeds are the most energy-dense plant foods, and that's the point: they store a plant's future in a compact package of healthy unsaturated fats, protein, fibre and minerals. Almonds are notable for vitamin E and magnesium, walnuts for plant omega-3s, and pumpkin and sunflower seeds for zinc and iron. Despite being high in fat, they're consistently linked in research to better heart health.

The flip side of that nutrient density is calories — a small handful can carry as much energy as a meal's worth of vegetables, so portion size matters if you're watching your weight. Choosing raw or dry-roasted over salted, oil-roasted or sugar-coated versions keeps the sodium and added calories in check. Nut and seed butters share the same profile, minus any added oil and sugar.

Explore every nut and seed per 100 g, with rankings to compare protein, fibre and mineral content.

20foods listed
607avg kcal / 100 g
29.9gmost protein: Seeds 385lowest kcal: Flour

Most protein

1Seeds, pumpkin seeds29.9 g2Flour, almond26.2 g3Peanut butter, smooth, reduced fat25.9 g4Nuts, almonds, whole21.5 g5Almond butter, creamy20.8 g6Nuts, pistachio nuts20.5 g7Sesame butter, creamy19.7 g8Seeds, sunflower seed, kernel18.9 g

Most fibre

1Seeds, chia seeds, dried34.4 g2Flour, coconut34.2 g3Flaxseed, ground23.1 g4Nuts, almonds, whole10.8 g5Almond butter, creamy9.72 g6Flour, almond9.27 g7Flour, chestnut8.71 g8Nuts, hazelnuts or filberts8.41 g

Most potassium

1Flour, coconut2090 mg2Flour, chestnut1030 mg3Nuts, pistachio nuts947 mg4Flaxseed, ground793 mg5Almond butter, creamy745 mg6Nuts, almonds, whole733 mg7Seeds, pumpkin seeds691 mg8Peanut butter, smooth, reduced fat669 mg

All nuts & seeds 20 foods · per 100 g

Almond butter, creamy645 kcalFlaxseed, ground545 kcalFlour, almond622 kcalFlour, chestnut385 kcalFlour, coconut438 kcalNuts, almonds, whole626 kcalNuts, brazilnuts664 kcalNuts, cashew nuts565 kcalNuts, hazelnuts or filberts641 kcalNuts, macadamia nuts712 kcalNuts, pecans, halves750 kcalNuts, pine nuts689 kcalNuts, pistachio nuts598 kcalNuts, walnuts, english654 kcalNuts, walnuts, English, halves730 kcalPeanut butter, smooth, reduced fat520 kcalSeeds, chia seeds, dried486 kcalSeeds, pumpkin seeds555 kcalSeeds, sunflower seed, kernel609 kcalSesame butter, creamy697 kcal

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