Nutrition Info | Nutrition Data - Nuts, Seeds
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All amounts for nutrients are for 100gm portions to preserve comparability among foods; some other gram portions are shown in the calorie counter. Boxes in Green show above median values i.e. lower than median calories, carbs, sugar, sodium, cholesterol, and saturated fat; higher than median protein, fiber, mon fat, poly fat. White boxes are below average or not entered to data base by USDA if blank; all trans fat white boxes. Use browser
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Column Order: Food-Common Name-Calories-Protein(g)-Carb(g)-Fiber(g)-Sugar(g)-Sodium(mg)-Saturated Fat(g)- Monounsaturated Fat(g)-Polyunsaturated Fat(g)-Trans Fat(g)-Cholesterol(mg)
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Food
Common Name
Calories
Protein
Carb
Fiber
Sugar
Sodium
Fat Sat
Fat Mon
Fat Pol
Trans Fat
Chol
Nuts, acorn flour, full fat
501
7.5
54.7
0
3.9
19.1
5.8
0
Nuts, acorns, dried
509
8.1
53.7
0
4.1
19.9
6.1
0
Nuts, acorns, raw
387
6.2
40.8
0
3.1
15.1
4.6
0
Nuts, almond butter, plain, with salt added
633
15.1
21.2
3.7
4.9
450
5.6
38.4
12.4
0
Nuts, almond butter, plain, without salt added
633
15.1
21.2
3.7
11
5.6
38.4
12.4
0
Nuts, almond paste
458
9.0
47.8
4.8
36.3
9
2.6
18.0
5.8
0
Nuts, almonds
Includes USDA commodity food A256, A264
575
21.2
21.7
12.2
3.9
1
3.7
30.9
12.1
0.017
0
Nuts, almonds, blanched
581
21.9
19.9
10.4
5.0
28
3.9
32.3
12.1
0
Nuts, almonds, dry roasted, with salt added
597
22.1
19.3
11.8
4.9
339
4.0
33.7
12.6
0
Nuts, almonds, dry roasted, without salt added
Includes USDA commodity food A255, A263
597
22.1
19.3
11.8
4.9
1
4.0
33.7
12.6
0
Nuts, almonds, honey roasted, unblanched
594
18.2
27.9
13.7
130
4.7
32.4
10.5
0
Nuts, almonds, oil roasted, with salt added
607
21.2
17.7
10.5
4.6
339
4.2
34.8
13.5
0
Nuts, almonds, oil roasted, without salt added
607
21.2
17.7
10.5
4.6
1
4.2
34.8
13.5
0
Nuts, beechnuts, dried
576
6.2
33.5
38
5.7
21.9
20.1
0
Nuts, brazilnuts, dried, unblanched
656
14.3
12.3
7.5
2.3
3
15.1
24.5
20.6
0
Nuts, butternuts, dried
612
24.9
12.1
4.7
1
1.3
10.4
42.7
0
Nuts, cashew butter, plain, with salt added
587
17.6
27.6
2
5.0
614
9.8
29.1
8.4
0
Nuts, cashew butter, plain, without salt added
587
17.6
27.6
2
15
9.8
29.1
8.4
0
Nuts, cashew nuts, dry roasted, with salt added
574
15.3
32.7
3
5.0
640
9.2
27.3
7.8
0
Nuts, cashew nuts, dry roasted, without salt added
574
15.3
32.7
3
5.0
16
9.2
27.3
7.8
0
Nuts, cashew nuts, oil roasted, with salt added
581
16.8
30.2
3.3
5.0
308
8.5
25.9
8.5
0
Nuts, cashew nuts, oil roasted, without salt added
580
16.8
29.9
3.3
5.0
13
8.5
25.9
8.5
0
Nuts, cashew nuts, raw
553
18.2
30.2
3.3
5.9
12
7.8
23.8
7.8
0
Nuts, chestnuts, chinese, boiled and steamed
153
2.9
33.6
2
0.1
0.4
0.2
0
Nuts, chestnuts, chinese, dried
363
6.8
79.8
5
0.3
0.9
0.5
0
Nuts, chestnuts, chinese, raw
224
4.2
49.1
3
0.2
0.6
0.3
0
Nuts, chestnuts, chinese, roasted
239
4.5
52.4
4
0.2
0.6
0.3
0
Nuts, chestnuts, european, boiled and steamed
131
2.0
27.8
27
0.3
0.5
0.5
0
Nuts, chestnuts, european, dried, peeled
369
5.0
78.4
37
0.7
1.3
1.5
0
Nuts, chestnuts, european, dried, unpeeled
374
6.4
77.3
11.7
37
0.8
1.5
1.8
0
Nuts, chestnuts, european, raw, peeled
196
1.6
44.2
2
0.2
0.4
0.5
0
Nuts, chestnuts, european, raw, unpeeled
213
2.4
45.5
8.1
3
0.4
0.8
0.9
0
Nuts, chestnuts, european, roasted
245
3.2
53.0
5.1
10.6
2
0.4
0.8
0.9
0
Nuts, chestnuts, japanese, boiled and steamed
56
0.8
12.6
5
0.0
0.1
0.1
0
Nuts, chestnuts, japanese, dried
360
5.3
81.4
34
0.2
0.7
0.3
0
Nuts, chestnuts, japanese, raw
154
2.3
34.9
14
0.1
0.3
0.1
0
Nuts, chestnuts, japanese, roasted
201
3.0
45.1
19
0.1
0.4
0.2
0
Nuts, coconut cream, canned, sweetened
357
1.2
53.2
0.2
51.5
36
15.5
0.7
0.2
0
0
Nuts, coconut cream, raw (liquid expressed from grated meat)
330
3.6
6.7
2.2
4
30.8
1.5
0.4
0
Nuts, coconut meat, dried (desiccated), creamed
684
5.3
21.5
37
61.3
2.9
0.8
0
Nuts, coconut meat, dried (desiccated), not sweetened
660
6.9
23.7
16.3
7.4
37
57.2
2.7
0.7
0
Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned
443
3.4
40.9
4.5
20
28.1
1.3
0.3
0
Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged
456
3.1
51.9
9.9
36.8
285
26.4
1.4
0.2
0.002
0
Nuts, coconut meat, dried (desiccated), sweetened, shredded
501
2.9
47.7
4.5
43.2
262
31.5
1.5
0.4
0
Nuts, coconut meat, dried (desiccated), toasted
592
5.3
44.4
37
41.7
2.0
0.5
0
Nuts, coconut meat, raw
354
3.3
15.2
9
6.2
20
29.7
1.4
0.4
0
Nuts, coconut milk, canned (liquid expressed from grated meat and water)
197
2.0
2.8
13
18.9
0.9
0.2
0
Nuts, coconut milk, frozen (liquid expressed from grated meat and water)
202
1.6
5.6
12
18.4
0.9
0.2
0
Nuts, coconut milk, raw (liquid expressed from grated meat and water)
230
2.3
5.5
2.2
3.3
15
21.1
1.0
0.3
0
Nuts, coconut water (liquid from coconuts)
19
0.7
3.7
1.1
2.6
105
0.2
0.0
0.0
0
Nuts, formulated, wheat-based, all flavors except macadamia, without salt
647
13.1
20.8
5.2
91
9.4
25.7
24.3
0
Nuts, formulated, wheat-based, flavored, macadamia flavored, without salt
619
11.2
27.9
5.2
47
8.5
23.5
21.9
0
Nuts, formulated, wheat-based, unflavored, with salt added
622
13.8
23.7
5.2
505
8.7
23.5
22.7
0
Nuts, ginkgo nuts, canned
111
2.3
22.1
9.3
307
0.3
0.6
0.6
0
Nuts, ginkgo nuts, dried
348
10.4
72.5
13
0.4
0.7
0.7
0
Nuts, ginkgo nuts, raw
182
4.3
37.6
7
0.3
0.6
0.6
0
Nuts, hazelnuts or filberts
628
15.0
16.7
9.7
4.3
0
4.5
45.7
7.9
0
Nuts, hazelnuts or filberts, blanched
629
13.7
17.0
11
3.5
0
4.7
48.2
5.6
0
Nuts, hazelnuts or filberts, dry roasted, without salt added
646
15.0
17.6
9.4
4.9
0
4.5
46.6
8.5
0
Nuts, hickorynuts, dried
657
12.7
18.3
6.4
1
7.0
32.6
21.9
0
Nuts, macadamia nuts, dry roasted, with salt added
716
7.8
12.8
8
4.1
265
11.9
59.3
1.5
0
Nuts, macadamia nuts, dry roasted, without salt added
718
7.8
13.4
8
4.1
4
11.9
59.3
1.5
0
Nuts, macadamia nuts, raw
718
7.9
13.8
8.6
4.6
5
12.1
58.9
1.5
0
Nuts, mixed nuts, dry roasted, with peanuts, with salt added
594
17.3
25.4
9
4.6
669
6.9
31.4
10.8
0
Nuts, mixed nuts, dry roasted, with peanuts, without salt added
594
17.3
25.4
9
12
6.9
31.4
10.8
0
Nuts, mixed nuts, oil roasted, with peanuts, without salt added
617
16.8
21.4
9.9
11
8.7
31.7
13.3
0
Nuts, mixed nuts, oil roasted, without peanuts, without salt added
615
15.5
22.3
5.5
11
9.1
33.1
11.4
0
Nuts, mixed nuts, with peanuts, oil roasted, with salt added
617
16.8
21.4
9
4.3
419
8.7
31.7
13.3
0
Nuts, mixed nuts, without peanuts, oil roasted, with salt added
615
15.5
22.3
5.5
4.4
306
9.1
33.1
11.4
0
Nuts, pecans
691
9.2
13.9
9.6
4.0
0
6.2
40.8
21.6
0
Nuts, pecans, dry roasted, with salt added
710
9.5
13.6
9.4
4.1
383
6.3
44.0
20.6
0
Nuts, pecans, dry roasted, without salt added
710
9.5
13.6
9.4
4.1
1
6.3
44.0
20.6
0
Nuts, pecans, oil roasted, with salt added
715
9.2
13.0
9.5
4.0
393
7.2
41.0
23.6
0
Nuts, pecans, oil roasted, without salt added
715
9.2
13.0
9.5
4.0
1
7.2
41.0
23.6
0
Nuts, pilinuts, dried
719
10.8
4.0
3
31.2
37.2
7.6
0
Nuts, pine nuts, dried
673
13.7
13.1
3.7
3.6
2
4.9
18.8
34.1
0
Nuts, pine nuts, pinyon, dried
pinon
629
11.6
19.3
10.7
72
9.4
22.9
25.7
0
Nuts, pistachio nuts, dry roasted, with salt added
568
21.4
26.8
10.3
7.8
405
5.6
24.2
13.9
0
Nuts, pistachio nuts, dry roasted, without salt added
571
21.4
27.7
10.3
7.8
10
5.6
24.2
13.9
0
Nuts, pistachio nuts, raw
562
20.3
27.5
10.3
7.7
1
5.6
23.8
13.7
0
0
Nuts, walnuts, black, dried
618
24.1
9.9
6.8
1.1
2
3.4
15.0
35.1
0
Nuts, walnuts, english
Includes USDA commodity food A259, A257
654
15.2
13.7
6.7
2.6
2
6.1
8.9
47.2
0
Seeds, breadfruit seeds, boiled
168
5.3
32.0
4.8
23
0.6
0.3
1.2
0
Seeds, breadfruit seeds, raw
191
7.4
29.2
5.2
25
1.5
0.7
3.0
0
Seeds, breadfruit seeds, roasted
207
6.2
40.1
6
28
0.7
0.3
1.4
0
Seeds, breadnut tree seeds, dried
367
8.6
79.4
14.9
53
0.5
0.2
0.9
0
Seeds, breadnut tree seeds, raw
217
6.0
46.3
31
0.3
0.1
0.5
0
Seeds, chia seeds, dried
490
15.6
43.9
37.7
19
3.2
2.1
23.3
0
Seeds, cottonseed flour, low fat (glandless)
332
49.8
36.1
35
0.3
0.2
0.6
0
Seeds, cottonseed flour, partially defatted (glandless)
359
41.0
40.5
3
35
1.6
1.1
3.0
0
Seeds, cottonseed kernels, roasted (glandless)
506
32.6
21.9
5.5
25
9.7
6.9
18.1
0
Seeds, cottonseed meal, partially defatted (glandless)
367
49.1
38.4
37
1.2
0.9
2.2
0
Seeds, flaxseed
534
18.3
28.9
27.3
1.6
30
3.7
7.5
28.7
0
Seeds, lotus seeds, dried
332
15.4
64.5
5
0.3
0.4
1.2
0
Seeds, lotus seeds, raw
89
4.1
17.3
1
0.1
0.1
0.3
0
Seeds, pumpkin and squash seed kernels, dried
pepitas
559
30.2
10.7
6
1.4
7
8.7
16.2
21.0
0.064
0
Seeds, pumpkin and squash seed kernels, roasted, with salt added
pepitas
574
29.8
14.7
6.5
1.3
256
8.5
15.7
19.9
0.042
0
Seeds, pumpkin and squash seed kernels, roasted, without salt
pepitas
574
29.8
14.7
6.5
1.3
18
8.5
15.7
19.9
0.042
0
Seeds, pumpkin and squash seeds, whole, roasted, with salt added
446
18.6
53.8
18.4
2541
3.7
6.0
8.8
0
Seeds, pumpkin and squash seeds, whole, roasted, without salt
446
18.6
53.8
18.4
18
3.7
6.0
8.8
0
Seeds, safflower seed kernels, dried
517
16.2
34.3
3
3.7
4.8
28.2
0
Seeds, safflower seed meal, partially defatted
342
35.6
48.7
3
0.2
0.3
1.6
0
Seeds, sesame butter, paste
586
18.1
24.1
5.5
12
7.1
19.2
22.3
0
Seeds, sesame butter, tahini, from raw and stone ground kernels
570
17.8
26.2
9.3
74
6.7
18.1
21.0
0
Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)
595
17.0
21.2
9.3
0.5
115
7.5
20.3
23.6
0
Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat)
607
18.0
17.9
9.3
1
7.9
21.3
24.7
0
Seeds, sesame butter, tahini, type of kernels unspecified
592
17.4
21.5
4.7
35
7.4
20.0
23.2
0
Seeds, sesame flour, high-fat
526
30.8
26.6
41
5.2
14.0
16.3
0
Seeds, sesame flour, low-fat
333
50.1
35.5
39
0.2
0.5
0.6
0
Seeds, sesame flour, partially defatted
382
40.3
35.1
41
1.6
4.4
5.1
0
Seeds, sesame meal, partially defatted
567
17.0
26.0
39
6.7
18.1
21.0
0
Seeds, sesame seed kernels, dried (decorticated)
631
20.5
11.7
11.6
0.5
47
9.1
23.9
25.5
0
0
Seeds, sesame seed kernels, toasted, with salt added (decorticated)
567
17.0
26.0
16.9
0.5
588
6.7
18.1
21.0
0
Seeds, sesame seed kernels, toasted, without salt added (decorticated)
567
17.0
26.0
16.9
0.5
39
6.7
18.1
21.0
0
Seeds, sesame seeds, whole, dried
573
17.7
23.5
11.8
0.3
11
7.0
18.8
21.8
0
Seeds, sesame seeds, whole, roasted and toasted
565
17.0
25.7
14
11
6.7
18.1
21.0
0
Seeds, sisymbrium sp. seeds, whole, dried
318
12.1
58.3
92
0.9
1.5
2.0
0
Seeds, sunflower seed butter, with salt added
579
19.7
27.4
520
5.0
9.1
31.5
0
Seeds, sunflower seed butter, without salt
579
19.7
27.4
3
5.0
9.1
31.5
0
Seeds, sunflower seed flour, partially defatted
326
48.1
35.8
5.2
3
0.1
0.3
0.9
0
Seeds, sunflower seed kernels, dried
584
20.8
20.0
8.6
2.6
9
4.5
18.5
23.1
0
Seeds, sunflower seed kernels, dry roasted, with salt added
582
19.3
24.1
9
2.7
410
5.2
9.5
32.9
0
Seeds, sunflower seed kernels, dry roasted, without salt
582
19.3
24.1
11.1
2.7
3
5.2
9.5
32.9
0
Seeds, sunflower seed kernels, oil roasted, with salt added
592
20.1
22.9
10.6
3.1
410
7.1
8.1
34.3
0.158
0
Seeds, sunflower seed kernels, oil roasted, without salt
592
20.1
22.9
10.6
3.1
3
7.1
8.1
34.3
0.158
0
Seeds, sunflower seed kernels, toasted, with salt added
619
17.2
20.6
11.5
613
6.0
10.8
37.5
0
Seeds, sunflower seed kernels, toasted, without salt
619
17.2
20.6
11.5
3
6.0
10.8
37.5
0
Seeds, watermelon seed kernels, dried
557
28.3
15.3
99
9.8
7.4
28.1
0
Food
Common Name
Calories
Protein
Carb
Fiber
Sugar
Sodium
Fat Sat
Fat Mon
Fat Pol
Trans Fat
Chol
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