Nutrition database
Nuts and seeds nutrition facts
Nuts, seeds and nut butters. Energy dense and high in fat per ounce, with protein and fiber that vary by type.
In this category
| Food | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Almonds | 1 oz (23 whole kernels) | 164 | 6 g | 6.1 g | 14.2 g |
| Peanut Butter | 2 tbsp | 191 | 7.1 g | 7.1 g | 16.4 g |
| Chia Seeds | 1 oz | 138 | 4.7 g | 11.9 g | 8.7 g |
| Peanuts | 1 oz | 166 | 6.9 g | 6 g | 14.1 g |
| Walnuts | 1 oz (14 halves) | 185 | 4.3 g | 3.9 g | 18.5 g |
| Almond Butter | 1 tbsp | 98 | 3.4 g | 3 g | 8.9 g |
| Chunky Peanut Butter | 2 tbsp | 188 | 7.7 g | 6.9 g | 16 g |
| Coconut | 1 cup, shredded | 283 | 2.7 g | 12.2 g | 26.8 g |
| Coconut Milk | 1 cup | 445 | 4.6 g | 6.4 g | 48.2 g |
| Flaxseed | 1 tbsp, whole | 55 | 1.9 g | 3 g | 4.3 g |
| Hazelnuts | 1 oz (21 whole kernels) | 178 | 4.2 g | 4.7 g | 17.2 g |
| Hemp Seeds | 3 tbsp | 166 | 9.5 g | 2.6 g | 14.6 g |
| Mixed Nuts | 1 oz | 172 | 5.5 g | 6.4 g | 15.2 g |
| Pecans | 1 oz (19 halves) | 196 | 2.6 g | 3.9 g | 20.4 g |
| Pistachios | 1 oz (49 kernels) | 159 | 5.7 g | 7.7 g | 12.8 g |
| Pumpkin Seeds | 1 oz | 158 | 8.6 g | 3 g | 13.9 g |
| Roasted Almonds | 1 oz (22 whole kernels) | 170 | 5.9 g | 6 g | 14.9 g |
| Sesame Seeds | 1 tbsp | 52 | 1.6 g | 2.1 g | 4.5 g |
| Sunflower Seeds | 1 oz | 165 | 5.5 g | 6.8 g | 14.1 g |
| Tahini | 1 tbsp | 89 | 2.6 g | 3.2 g | 8.1 g |
| Almond Flour | 1/4 cup (28 g) | 165 | 6 g | 5.2 g | 14.7 g |
| Brazil Nuts | 1 oz (6 kernels) | 187 | 4.1 g | 3.3 g | 19 g |
| Cashew Butter | 1 tbsp | 94 | 2.8 g | 4.4 g | 7.9 g |
| Cashews | 1 oz | 163 | 4.3 g | 9.3 g | 13.1 g |
| Chestnuts | 1 cup | 350 | 4.5 g | 75.7 g | 3.1 g |
| Coconut Cream | 1 tbsp | 50 | 0.5 g | 1 g | 5.2 g |
| Dried Coconut | 1 oz | 187 | 2 g | 6.7 g | 18.3 g |
| Macadamia Nuts | 1 oz (10-12 kernels) | 204 | 2.2 g | 3.9 g | 21.5 g |
| Pine Nuts | 1 oz (167 kernels) | 191 | 3.9 g | 3.7 g | 19.4 g |
| Poppy Seeds | 1 tsp | 15 | 0.5 g | 0.8 g | 1.2 g |
| Raw Cashews | 1 oz | 157 | 5.2 g | 8.6 g | 12.4 g |
| Raw Peanuts | 1 oz | 161 | 7.3 g | 4.6 g | 14 g |
| Raw Sunflower Seeds | 1 cup, with hulls, edible yield | 269 | 9.6 g | 9.2 g | 23.7 g |
| Roasted Pistachios | 1 oz (49 kernels) | 162 | 6 g | 8 g | 13 g |
| Roasted Pumpkin Seeds | 1 oz | 163 | 8.5 g | 4.2 g | 13.9 g |
| Salted Mixed Nuts | 1 oz | 168 | 4.9 g | 7.2 g | 14.6 g |
| Salted Peanuts | 1 oz | 166 | 6.9 g | 6 g | 14.1 g |
| Salted Sunflower Seeds | 1 oz | 165 | 5.5 g | 6.8 g | 14.1 g |
| Sunflower Seed Butter | 1 tbsp | 99 | 2.8 g | 3.7 g | 8.8 g |
| Sweetened Coconut | 1 cup, shredded | 466 | 2.7 g | 44.3 g | 33 g |
| Unsalted Peanut Butter | 2 tbsp | 191 | 7.1 g | 7.1 g | 16.4 g |
| Beechnuts | 1 oz | 163 | 1.8 g | 9.5 g | 14.2 g |
| Black Walnuts | 1 oz | 175 | 6.8 g | 2.7 g | 16.8 g |
| Blanched Hazelnuts | 1 oz | 178 | 3.9 g | 4.8 g | 17.3 g |
| Boiled Breadfruit Seeds | 1 oz | 48 | 1.5 g | 9.1 g | 0.7 g |
| Boiled Chinese Chestnuts | 1 oz | 43 | 0.8 g | 9.5 g | 0.2 g |
| Boiled European Chestnuts | 1 oz | 37 | 0.6 g | 7.9 g | 0.4 g |
| Boiled Japanese Chestnuts | 1 oz | 16 | 0.2 g | 3.6 g | 0.1 g |
| Boiled Peanuts | 1 oz shelled | 90 | 3.8 g | 6 g | 6.2 g |
| Butternuts | 1 oz | 174 | 7.1 g | 3.4 g | 16.2 g |
| Candied Walnuts | 1 oz | 140 | 2.3 g | 13.3 g | 10 g |
| Canned Ginkgo Nuts | 1 oz (14 kernels) | 31 | 0.6 g | 6.3 g | 0.5 g |
| Canned Sweetened Flaked Coconut | 1 cup | 341 | 2.6 g | 31.5 g | 24.4 g |
| Chosen Roaster Salted Mixed Nuts | 1 cup | 803 | 23.8 g | 32.5 g | 70.2 g |
| Chunky Peanut Butter Fortified | 1 cup | 1530 | 67.2 g | 45.6 g | 132.8 g |
| Chunky Peanut Butter No Salt Added | 1 cup | 1520 | 62.1 g | 55.7 g | 128.8 g |
| Cream of Coconut | 1 tbsp | 68 | 0.2 g | 10.1 g | 3.1 g |
| Creamed Coconut | 1 oz | 194 | 1.5 g | 6.1 g | 19.6 g |
| Creamy Peanut Butter with Omega-3 | 1 tbsp | 97 | 3.9 g | 2.7 g | 8.7 g |
| Dried Acorns | 1 oz | 144 | 2.3 g | 15.2 g | 8.9 g |
| Dried Breadnut Seeds | 1 oz | 104 | 2.4 g | 22.5 g | 0.5 g |
| Dried Chinese Chestnuts | 1 oz | 103 | 1.9 g | 22.6 g | 0.5 g |
| Dried Ginkgo Nuts | 1 oz | 99 | 2.9 g | 20.5 g | 0.6 g |
| Dried Japanese Chestnuts | 1 oz | 102 | 1.5 g | 23.1 g | 0.4 g |
| Dried Peeled European Chestnuts | 1 oz | 105 | 1.4 g | 22.2 g | 1.1 g |
| Dried Unpeeled European Chestnuts | 1 oz | 106 | 1.8 g | 21.9 g | 1.3 g |
| Dry Roasted Pecans | 1 oz | 201 | 2.7 g | 3.8 g | 21.1 g |
| Formulated Wheat-Based Nuts Salted | 1 oz | 176 | 3.9 g | 6.7 g | 16.4 g |
| Formulated Wheat-Based Nuts Unsalted | 1 oz | 183 | 3.7 g | 5.9 g | 17.7 g |
| Fresh Coconut Milk | 1 cup | 552 | 5.5 g | 13.3 g | 57.2 g |
| Frozen Coconut Milk | 1 cup | 485 | 3.9 g | 13.4 g | 49.9 g |
| Hickory Nuts | 1 oz | 186 | 3.6 g | 5.2 g | 18.2 g |
| Honey Roasted Almonds | 1 oz | 168 | 5.2 g | 7.9 g | 14.1 g |
| Hulled Sesame Seeds | 1 tbsp | 50 | 1.6 g | 0.9 g | 4.9 g |
| Lightly Salted Oil Roasted Almonds | 1 oz (22 whole kernels) | 172 | 6 g | 5 g | 15.6 g |
| Lightly Salted Oil Roasted Mixed Nuts | 1 oz | 172 | 5.7 g | 6 g | 15.3 g |
| Lotus Seeds | 1 oz (42 medium seeds) | 94 | 4.4 g | 18.3 g | 0.6 g |
| Mixed Nuts No Peanuts Lightly Salted | 1 oz | 172 | 5.1 g | 7.1 g | 14.2 g |
| Mixed Nuts No Peanuts Salted | 1 oz | 174 | 4.4 g | 6.3 g | 15.9 g |
| Mixed Nuts No Peanuts Unsalted | 1 oz | 174 | 4.4 g | 6.3 g | 15.9 g |
| Oil Roasted Almonds | 1 oz (22 whole kernels) | 172 | 6 g | 5 g | 15.6 g |
| Oil Roasted Cashews | 1 oz (18 kernels) | 164 | 4.8 g | 8.5 g | 13.5 g |
| Oil Roasted Mixed Nuts | 1 oz | 172 | 5.7 g | 6 g | 15.3 g |
| Oil Roasted Peanuts | 1 oz shelled (32 nuts) | 170 | 7.9 g | 4.3 g | 14.9 g |
| Oil Roasted Pecans | 1 oz (15 halves) | 203 | 2.6 g | 3.7 g | 21.3 g |
| Oil Roasted Sunflower Seeds | 1 oz | 168 | 5.7 g | 6.5 g | 14.5 g |
| Packaged Sweetened Flaked Coconut | 1 oz | 129 | 0.9 g | 14.7 g | 7.9 g |
| Peanut Spread Reduced Sugar | 2 tbsp | 202 | 7.7 g | 4.4 g | 17 g |
| Peanuts Oil-Roasted with Salt | 1 oz shelled (32 nuts) | 170 | 7.9 g | 4.3 g | 14.9 g |
| Pili Nuts | 1 oz (15 kernels) | 204 | 3.1 g | 1.1 g | 22.6 g |
| Pinyon Pine Nuts | 1 oz | 178 | 3.3 g | 5.5 g | 17.3 g |
| Planters Pistachio Blend Mixed Nuts | 1 cup | 841 | 34.2 g | 33.9 g | 69.9 g |
| Raw Acorns | 1 oz | 110 | 1.7 g | 11.6 g | 6.8 g |
| Raw Breadfruit Seeds | 1 oz | 54 | 2.1 g | 8.3 g | 1.6 g |
| Raw Breadnut Seeds | 1 oz (8-14 seeds) | 62 | 1.7 g | 13.1 g | 0.3 g |
| Raw Chestnuts | 1 oz | 56 | 0.5 g | 12.5 g | 0.4 g |
| Raw Chinese Chestnuts | 1 oz | 64 | 1.2 g | 13.9 g | 0.3 g |
| Raw Ginkgo Nuts | 1 oz | 52 | 1.2 g | 10.7 g | 0.5 g |
| Raw Japanese Chestnuts | 1 oz | 44 | 0.6 g | 9.9 g | 0.2 g |
| Raw Lotus Seeds | 1 oz | 25 | 1.2 g | 4.9 g | 0.2 g |
| Raw Unpeeled European Chestnuts | 1 oz | 60 | 0.7 g | 12.9 g | 0.6 g |
| Reduced Fat Peanut Butter | 2 tablespoon | 187 | 9.3 g | 12.8 g | 12.2 g |
| Reduced Sodium Peanut Butter | 1 tbsp | 94 | 3.8 g | 3.5 g | 8 g |
| Roasted Breadfruit Seeds | 1 oz | 59 | 1.8 g | 11.4 g | 0.8 g |
| Roasted Chinese Chestnuts | 1 oz | 68 | 1.3 g | 14.8 g | 0.3 g |
| Roasted Cottonseed Kernels | 1 cup | 754 | 48.6 g | 32.6 g | 54.1 g |
| Roasted Hazelnuts | 1 oz | 183 | 4.3 g | 5 g | 17.7 g |
| Roasted Japanese Chestnuts | 1 oz | 57 | 0.8 g | 12.8 g | 0.2 g |
| Roasted Macadamia Nuts | 1 oz (10-12 kernels) | 204 | 2.2 g | 3.8 g | 21.6 g |
| Safflower Seed Kernels | 1 oz | 147 | 4.6 g | 9.7 g | 10.9 g |
| Salted Almond Butter | 1 cup | 1535 | 52.4 g | 47.1 g | 138.8 g |
| Salted Cashew Butter | 1 oz | 173 | 3.4 g | 8.6 g | 15 g |
| Salted Dry Roasted Almonds | 1 oz (22 whole kernels) | 170 | 5.9 g | 6 g | 14.9 g |
| Salted Dry Roasted Cashews | 1 oz | 163 | 4.3 g | 9.3 g | 13.1 g |
| Salted Dry Roasted Macadamia Nuts | 1 oz (10-12 kernels) | 203 | 2.2 g | 3.6 g | 21.6 g |
| Salted Dry Roasted Pecans | 1 oz | 201 | 2.7 g | 3.8 g | 21.1 g |
| Salted Dry Roasted Pistachios | 1 oz (49 kernels) | 161 | 6 g | 7.8 g | 13 g |
| Salted Dry Roasted Walnuts | 1 oz | 180 | 4 g | 5 g | 17 g |
| Salted Oil Roasted Almonds | 1 oz (22 whole kernels) | 172 | 6 g | 5 g | 15.6 g |
| Salted Oil Roasted Cashews | 1 oz (18 kernels) | 165 | 4.8 g | 8.6 g | 13.5 g |
| Salted Oil Roasted Mixed Nuts | 1 oz | 172 | 5.7 g | 6 g | 15.3 g |
| Salted Oil Roasted Pecans | 1 oz (15 halves) | 203 | 2.6 g | 3.7 g | 21.3 g |
| Salted Oil Roasted Sunflower Seeds | 1 oz | 168 | 5.7 g | 6.5 g | 14.5 g |
| Salted Roasted Pumpkin Seeds | 1 oz | 163 | 8.5 g | 4.2 g | 13.9 g |
| Salted Sunflower Kernels from Shell | 1 oz | 155 | 5.5 g | 4.3 g | 14.1 g |
| Salted Sunflower Seed Butter | 1 oz | 175 | 4.9 g | 6.6 g | 15.6 g |
| Salted Toasted Hulled Sesame Seeds | 1 oz | 161 | 4.8 g | 7.4 g | 13.6 g |
| Salted Toasted Sunflower Seeds | 1 oz | 175 | 4.9 g | 5.8 g | 16.1 g |
| Salted Whole Pumpkin Seeds | 1 oz (85 seeds) | 126 | 5.3 g | 15.2 g | 5.5 g |
| Sesame Paste | 1 tbsp | 94 | 2.9 g | 3.8 g | 8.1 g |
| Sisymbrium Seeds | 1 oz | 90 | 3.4 g | 16.5 g | 1.3 g |
| Smoke Flavor Oil Roasted Almonds | 1 oz (28 almonds) | 170 | 6 g | 5 g | 15.6 g |
| Smooth Peanut Butter | 1 cup | 1517 | 56.6 g | 61.9 g | 127.8 g |
| Smooth Peanut Butter Fortified | 1 cup | 1525 | 66.4 g | 48.4 g | 131.1 g |
| Spanish Peanuts Oil-Roasted | 1 oz | 164 | 7.9 g | 4.9 g | 13.9 g |
| Spanish Peanuts Oil-Roasted with Salt | 1 oz | 164 | 7.9 g | 4.9 g | 13.9 g |
| Spanish Peanuts Raw | 1 oz | 162 | 7.4 g | 4.5 g | 14.1 g |
| Stone Ground Raw Tahini | 1 oz | 162 | 5 g | 7.4 g | 13.6 g |
| Tahini Kernel Type Unspecified | 1 tbsp | 89 | 2.6 g | 3.2 g | 8 g |
| Toasted Coconut | 1 oz | 168 | 1.5 g | 12.6 g | 13.3 g |
| Toasted Hulled Sesame Seeds | 1 oz | 161 | 4.8 g | 7.4 g | 13.6 g |
| Toasted Sesame Seeds | 1 oz | 160 | 4.8 g | 7.3 g | 13.6 g |
| Toasted Sunflower Seeds | 1 oz | 175 | 4.9 g | 5.8 g | 16.1 g |
| Unroasted Tahini | 1 oz | 172 | 5.1 g | 5.1 g | 16 g |
| Valencia Peanuts Oil-Roasted | 1 oz | 167 | 7.7 g | 4.6 g | 14.5 g |
| Valencia Peanuts Oil-Roasted with Salt | 1 oz | 167 | 7.7 g | 4.6 g | 14.5 g |
| Valencia Peanuts Raw | 1 oz | 162 | 7.1 g | 5.9 g | 13.5 g |
| Virginia Peanuts Oil-Roasted | 1 oz | 164 | 7.3 g | 5.6 g | 13.8 g |
| Virginia Peanuts Oil-Roasted with Salt | 1 oz | 164 | 7.3 g | 5.6 g | 13.8 g |
| Virginia Peanuts Raw | 1 oz | 160 | 7.1 g | 4.7 g | 13.8 g |
| Watermelon Seeds | 1 oz | 158 | 8 g | 4.3 g | 13.4 g |
| Whole Pumpkin Seeds | 1 oz (85 seeds) | 126 | 5.3 g | 15.2 g | 5.5 g |
Per-100 g figures compare foods on equal weight. Per-serving figures in the table use each food's default USDA serving.
Nuts and seeds compared, per 100 g
- Most protein per 100 g: Roasted Cottonseed Kernels (32.6 g), Hemp Seeds (31.6 g), Pumpkin Seeds (30.2 g).
- Fewest calories per 100 g: Boiled Japanese Chestnuts (56), Raw Lotus Seeds (89), Canned Ginkgo Nuts (111).
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