Nuts & Seeds

Nuts & Seeds

Nuts and seeds are an excellent source of nutrition because, as the nutrition facts show, they contain heart-healthy fats and a number of important vitamins and minerals. Though nuts and seeds provide good nutritional value, they are still fairly high in calories so check the nutrition label for the serving size. Some nuts and seeds are rich in protein as well, so refer to the calorie chart for your favorite nuts and seeds to determine the calories and the nutritional information.

Almonds, roasted

Peanuts, roasted

Cashew Nuts, roasted

Mixed Nuts, roasted

Chia Seeds, dried

Pistachio Nuts, roasted

Cashew Nuts, raw

Popular Foods

Almonds, raw

nut (1.5g)

9 cal

Walnut

piece (5.0g)

33 cal

Almonds, roasted

serving (30.0g)

182 cal

Peanuts, roasted

serving (30.0g)

180 cal

Cashew Nuts, roasted

serving (30.0g)

174 cal

Mixed Nuts, roasted

serving (30.0g)

178 cal

Chia Seeds, dried

100 g

486 cal

Pistachio Nuts, roasted

serving (30.0g)

172 cal

Flaxseeds

tbsp. (10.3g)

55 cal

Cashew Nuts, raw

100 g

553 cal

Sunflower Seeds, dry roasted

tbsp. (8.0g)

47 cal

Sesame Seeds, toasted

tbsp. (8.0g)

45 cal

Pumpkin & Squash Seeds, roasted

tbsp. (8.0g)

46 cal

Hazelnuts, roasted

serving (30.0g)

194 cal

Pecans, raw

cup (109.0g)

753 cal

Brazilnuts, dried

piece (5.0g)

33 cal

Pecans, roasted

serving (30.0g)

215 cal

Hazelnuts, raw

cup, ground (75.0g)

471 cal

Peanuts, raw

cup (146.0g)

828 cal

Macadamia Nuts, roasted

serving (30.0g)

215 cal

Pistachio Nuts, raw

cup (123.0g)

691 cal

Macadamia Nuts, raw

tbsp. (5.3g)

38 cal

Sesame Seeds, dried

tbsp. (9.0g)

52 cal

Chestnuts, roasted

piece (15.0g)

37 cal

Sunflower Seeds, dried

cup (46.0g)

269 cal

Poppy Seeds

tbsp. (8.8g)

46 cal

Black Walnut, dried

piece (5.0g)

31 cal

Lupins, cooked

cup (166.0g)

193 cal

Virginia Peanuts, roasted

serving (30.0g)

173 cal

Cumin Seeds

tsp. (2.1g)

8 cal

Popular Brands

Alestro

Alnatura

McDonald's

Sorted by Brand

Miscellaneous(75)

Acorn, dried

published within the category "Nuts & Seeds"

Acorn, raw

published within the category "Nuts & Seeds"

Alfalfa Seeds

published within the category "Nuts & Seeds"

Almonds, raw

published within the category "Nuts & Seeds"

Almonds, roasted

published within the category "Nuts & Seeds"

Anise Seeds

published within the category "Nuts & Seeds"

Beechnuts, dried

published within the category "Nuts & Seeds"

Black Walnut, dried

published within the category "Nuts & Seeds"

Brazilnuts, dried

published within the category "Nuts & Seeds"

Breadfruit Seeds

published within the category "Nuts & Seeds"

Breadnut Tree Seeds, dried

published within the category "Nuts & Seeds"

Breadnut Tree Seeds, raw

published within the category "Nuts & Seeds"

Butternuts, dried

published within the category "Nuts & Seeds"

Caraway Seeds

published within the category "Nuts & Seeds"

Cashew Nuts, raw

published within the category "Nuts & Seeds"

Cashew Nuts, roasted

published within the category "Nuts & Seeds"

Celery Seeds

published within the category "Nuts & Seeds"

Chestnuts, cooked

published within the category "Nuts & Seeds"

Chestnuts, raw

published within the category "Nuts & Seeds"

Chestnuts, roasted

published within the category "Nuts & Seeds"

Chia Seeds, dried

published within the category "Nuts & Seeds"

Chinese Chestnuts, roasted

published within the category "Nuts & Seeds"

Cumin Seeds

published within the category "Nuts & Seeds"

Dill Seeds

published within the category "Nuts & Seeds"

Fennel Seeds

published within the category "Nuts & Seeds"

Fenugreek Seeds

published within the category "Nuts & Seeds"

Flaxseeds

published within the category "Nuts & Seeds"

Ginkgo Nuts, canned

published within the category "Nuts & Seeds"

Ginkgo Nuts, dried

published within the category "Nuts & Seeds"

Ginkgo Nuts, raw

published within the category "Nuts & Seeds"

Hazelnuts, blanched

published within the category "Nuts & Seeds"

Hazelnuts, raw

published within the category "Nuts & Seeds"

Hazelnuts, roasted

published within the category "Nuts & Seeds"

Hickorynuts, dried

published within the category "Nuts & Seeds"

Japanese Chestnuts, roasted

published within the category "Nuts & Seeds"

Lotus Seeds, dried

published within the category "Nuts & Seeds"

Lotus Seeds, raw

published within the category "Nuts & Seeds"

Lupins, cooked

published within the category "Nuts & Seeds"

Lupins, raw

published within the category "Nuts & Seeds"

Macadamia Nuts, raw

published within the category "Nuts & Seeds"

Macadamia Nuts, roasted

published within the category "Nuts & Seeds"

Mixed Nuts, roasted

published within the category "Nuts & Seeds"

Mustard Seeds, ground

published within the category "Nuts & Seeds"

Peanuts, cooked

published within the category "Nuts & Seeds"

Peanuts, raw

published within the category "Nuts & Seeds"

Peanuts, roasted

published within the category "Nuts & Seeds"

Pecans, raw

published within the category "Nuts & Seeds"

Pecans, roasted

published within the category "Nuts & Seeds"

Pectin

published within the category "Nuts & Seeds"

Pili Nuts, dried

published within the category "Nuts & Seeds"

Pine Nuts, dried

published within the category "Nuts & Seeds"

Pinyon Pine Nuts, dried

published within the category "Nuts & Seeds"

Pistachio Nuts, raw

published within the category "Nuts & Seeds"

Pistachio Nuts, roasted

published within the category "Nuts & Seeds"

Poppy Seeds

published within the category "Nuts & Seeds"

Pumpkin & Squash Seeds, dried

published within the category "Nuts & Seeds"

Pumpkin & Squash Seeds, roasted

published within the category "Nuts & Seeds"

Safflower Seed Kernels, dried

published within the category "Nuts & Seeds"

Sesame Seeds, dried

published within the category "Nuts & Seeds"

Sesame Seeds, toasted

published within the category "Nuts & Seeds"

Sisymbrium Seeds

published within the category "Nuts & Seeds"

Spanish Peanuts

published within the category "Nuts & Seeds"

Spanish Peanuts, roasted

published within the category "Nuts & Seeds"

Sunflower Seeds, dried

published within the category "Nuts & Seeds"

Sunflower Seeds, dry roasted

published within the category "Nuts & Seeds"

Sunflower Seeds, toasted

published within the category "Nuts & Seeds"

Valencia Peanuts, raw

published within the category "Nuts & Seeds"

Valencia Peanuts, roasted

published within the category "Nuts & Seeds"

Virginia Peanuts, raw

published within the category "Nuts & Seeds"

Virginia Peanuts, roasted

published within the category "Nuts & Seeds"

Walnut

published within the category "Nuts & Seeds"

Water Chestnut, canned

published within the category "Nuts & Seeds"

Water Chestnut, raw

published within the category "Nuts & Seeds"

Watermelon Seed Kernels, dried

published within the category "Nuts & Seeds"

Woca Seeds, dried

published within the category "Nuts & Seeds"

Alestro(1)

Salat Mix

published within the category "Nuts & Seeds"

Alnatura(1)

Studentenfutter

published within the category "Nuts & Seeds"

McDonald's(1)

Peanut Topping

published within the category "Nuts & Seeds"

Almonds, roasted

Peanuts, roasted

Cashew Nuts, roasted

Mixed Nuts, roasted

Chia Seeds, dried

Pistachio Nuts, roasted

Cashew Nuts, raw

Calculators

Body mass index (BMI) calculator

Ideal body weight calculator

Daily calorie intake calculator

Calories burned calculator

Nuts and seeds are loaded with healthy nutrients which makes them an important part of a healthy diet. Refer to the calorie calculator for your favorite nuts and seeds to determine the calories and nutritional information.

Good Nutritional Value

Nuts and seeds are loaded with nutritional value from protein and heart-healthy fats to important vitamins and minerals. Almonds are a great low-calorie nut, weighing in at 160 calories per ounce with 6 grams of protein. Cashews contain 5 grams of protein per ounce and pistachios have 6 grams per ounce. Nuts and seeds often contain vitamins and minerals like folate, selenium, calcium, and vitamin E.

Added Salt

One thing to be wary of when enjoying nuts and seeds is the sodium content. Raw nut and seeds contain no natural sodium but an ounce of dry-roasted and salted nuts may contain upwards of 100 milligrams of sodium. Even though they are rich in protein and heart-healthy fats, the sodium content of packaged nuts is something to watch out for. Select unsalted nuts whenever possible or roast raw nuts yourself and only salt them lightly.

Nuts and seeds provide a number of health benefits including reduced risk for disease and improved gut health. Refer to the calorie counter for your favorite nuts and seeds to determine the calories and nutritional information.

Improved Gut Health

Many nuts and seeds are a good source of dietary fiber which is essential for healthy digestion and overall gut health. Almonds are the highest nut source of dietary fiber, containing about 3 grams per ounce. In addition to improving your gut health, eating low-calorie nuts and seeds as part of a healthy diet may also help you to lose weight.

Enhanced Disease Prevention

Many nuts and seeds have been linked to reduced risk for a variety of chronic diseases. For example, almonds are a low-calorie nut that is loaded with calcium as well as fiber and vitamin E. Vitamin E is an antioxidant that helps to prevent inflammation and may prevent certain types of cancer and cognitive decline. Brazil nuts are rich in selenium which helps to prevent prostate cancer in men and peanuts are rich in both folate and Vitamin E which help to support brain health.