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Nuts and Seeds List of Nutritional Data, Comparing Common Varieties
Ever want a raw nuts and seeds list with nutritional data all on one place? Well here it is! We've compiled these break downs for you to refer back to when you want a quick glance at specific nutrient levels.
The charts below list the top most common seed and nut varieties to help you evaluate which ones you might want to include more or less of according to your own personal health objectives.
This info may come in handy if you're adhering to a precise dietary protocol in which more details might be helpful. For example, if you're looking to reduce calorie intake you might like to know which nuts or seeds have the least amount of calories or even more details about the ratio of calories they are composed of: fat, protein or carbs.
Or, perhaps you'd like to consume more of certain seed or nuts containing vitamins or minerals that you may be especially deficient in. This data can be very useful in such instances.
To make it a bit easier, you can use these links to jump right to any one nutrient chart.
DIETARY FIBER
CALORIES
MINERALS
VITAMINS
Under each category we will give you the top seed or nut for that particular nutrient. For example, hemp seeds is at the top of the list for protein with macadamia nut at the bottom with the lowest protein content.
But, just in case you'd like to look up a specific nut or seed, we've also included separate chart lists for those as well.
Use these links to jump to any one variety.
The nutritional profiles on this page are sourced from the Nutrition Data website, information of which comes directly from the USDA's FoodData Central Database. Another secondary resource we use, if necessary, is the Nutrition Value website.
Keep in mind these are general estimates of nutritional amounts and percentages, basically to give you an "idea of nutritional composition". Of course, numbers may largely vary depending on source, quality and other factors.
------Data Based on ONE OUNCE Serving Size-------
All information provided is based on a one ounce serving (28-30g) with percentage Daily Values or Recommended Daily Values based on an adult 2,000 calorie diet.
Nutritional Data, Raw Nuts and Seeds List
(One Ounce Serving Size)
PROTEIN
TOTAL PROTEIN
Hemp Seeds - 10.3g, 21%
Pumpkin Seeds - 6.9g, 14%
Almonds - 5.9g, 12%
Sunflower Seeds - 5.8g, 12%
Pistachios - 5.8g, 12%
Flaxseeds - 5.1g, 10%
Cashews - 5.1g, 10%
Sesame Seeds - 5.0g, 10%
Chia Seeds - 4.4g, 9%
Walnuts - 4.3g, 9%
Hazelnuts - 4.2, 8%
Brazil Nuts - 4.0g, 8%
Pine Nuts - 3.8g, 8%
Pilinuts - 3g, 6%
Pecans - 2.6g, 5%
Macadamia - 2.2g, 4%
CARBOHYDRATES
TOTAL CARBS
Chia Seeds - 12.3g, 4%
Cashews - 9.2g, 3%
Flaxseeds - 8.1g, 3%
Pistachios - 7.8g, 3%
Sesame Seeds - 6.6g, 2%
Almonds - 6.1g, 2%
Sunflower Seeds - 5.6g, 2%
Pumpkin Seeds - 5.0g, 2%
Hazelnuts - 4.7g, 2%
Macadamia - 4.0g, 1%
Pecans - 3.9g, 1%
Walnuts - 3.8g, 1%
Pine Nuts - 3.7g, 1%
Brazil Nuts - 3.4g, 1%
Hemp Seeds - 3.3g, 1%
Pilinuts - 1.1g, 0%
FATS and FATTY ACIDS
TOTAL FAT
Pilinuts - 22.3g, 34%
Macadamia - 21.2g, 33%
Pecans - 20.2g, 31%
Pine Nuts - 19.1g, 29%
Brazil Nuts - 18.6g, 29%
Walnuts - 18.3g, 28%
Hazelnuts - 17g, 26%
Sunflower Seeds - 14.4g, 22%
Hemp Seeds - 14.6, 21%
Sesame Seeds- 13.9g, 21%
Almonds - 13.8g, 21%
Pumpkin Seeds - 12.8g, 20%
Cashews - 12.3g, 19%
Pistachios - 12.4g, 19%
Flaxseeds - 11.8g, 18%
Chia Seeds - 18.6g, 13%
SATURATED FAT
Pilinuts - 8.7g
Brazil Nuts - 4.2g
Macadamia - 3.4g
Pumpkin Seeds - 2.4g
Cashews - 2.2g
Sesame Seeds - 1.9g
Walnuts - 1.7g
Pecans - 1.7g
Pistachios - 1.5g
Pine Nuts - 1.4g
Hazelnuts - 1.3g
Hemp Seeds - 1.3g
Sunflower Seeds - 1.2g
Flaxseeds - 1.0g
Almonds - 1.0g
Chia Seeds - 0.9g
MONUNSATURATED FAT
Macadamia - 16.5g
Hazelnuts - 12.8g
Pecans - 11.4g
Pilinuts - 10.4g
Almonds - 8.6g
Brazil Nuts - 6.9g
Cashews - 6.7g
Pistachios - 6.5g
Sesame Seeds - 5.3g
Pine Nuts - 5.3g
Sunflower Seeds - 5.2g
Pumpkin Seeds - 4.0g
Walnuts - 2.5g
Flaxseeds - 2.1g
Hemp Seeds - 1.6g
Chia Seeds - 0.6g
POLYUNSATURATED FAT
Walnuts - 13.2g
Hemp Seeds - 11.4g
Pine Nuts - 9.5g
Flaxseeds - 8.0g
Sunflower Seeds - 6.5g
Chia Seeds - 6.5g
Pecans - 6.1g
Sesame Seeds - 6.1g
Pumpkin Seeds - 5.9g
Brazil Nuts - 5.8g
Pistachios - 3.8g
Almonds - 3.4g
Hazelnuts - 2.2g
Cashews - 2.2g
Pilinuts - 2.1g
Macadamia - 0.4g
DIETARY FIBER
TOTAL FIBER
Chia Seeds - 10.6g, 42%
Flaxseeds - 7.6g, 31%
Almonds - 3.4g, 14%
Sesame Seeds - 3.3g, 12%
Pistachios - 2.9g, 12%
Hazelnuts - 2.7g, 11%
Pecans - 2.7g, 11%
Sunflower Seeds - 2.4g, 10%
Macadamia - 2.4g, 10%
Brazil Nuts - 2.1g, 8%
Hemp Seeds - 2.0g, 8%
Walnuts - 1.9g, 8%
Pumpkin Seeds - 1.1g, 4%
Pine Nuts - 1.0g, 4%
Pilinuts - 1.0g, 4%
Cashews - 0.9g, 4%
CALORIES
Macadamia
Total Calories - 201 (842 kJ), 10%
Fat - 178 (745 kJ)
Protein - 7.7 (32.2 kJ)
Carbohydrates - 15.8 (66.2 kJ)
Pilinut
Total Calories - 201 (842 kJ), 10%
Fat - 186 (779 kJ)
Protein - 10.5 (44.0 kJ)
Carbohydrates - 4.4 (18.4 kJ)
Pecans
Total Calories - 193 (808 kJ), 10%
Fat - 169 (708 kJ)
Protein - 8.9 (37.3 kJ)
Carbohydrates - 15.9 (66.6 kJ)
Pine Nuts
Total Calories - 188 (787 kJ), 9%
Fat - 160 (670 kJ)
Protein - 13.3 (55.7 kJ)
Carbohydrates - 14.9 (62.4 kJ)
Brazil Nuts
Total Calories - 184 (770 kJ), 9%
Fat - 156 (653 kJ)
Protein - 13.9 (58.2 kJ)
Carbohydrates - 14.0 (58.6 kJ)
Walnuts
Total Calories - 183 (766 kJ), 9%
Fat - 153 (641 kJ)
Protein - 14.8 (62.0 kJ)
Carbohydrates - 15.5 (64.9 kJ)
Hazelnuts
Total Calories - 176 (737 kJ), 9%
Fat - 142 (595 kJ)
Protein - 14.5 (60.7 kJ)
Carbohydrates - 18.9 (79.1 kJ)
Sunflower Seeds
Total Calories - 164 (687 kJ), 8%
Fat - 121 (507 kJ)
Protein - 20.2 (84.6 kJ)
Carbohydrates - 22.7 (95.0 kJ)
Almonds
Total Calories - 161 (674 kJ), 8%
Fat - 116(486 kJ)
Protein - 20.6 (86.2 kJ)
Carbohydrates - 24.6 (103 kJ)
Hemp Seeds
Total Calories - 161 (674 kJ), 8%
Fat - 110 (461 kJ)
Protein - 37.0 (155 kJ)
Carbohydrates - 13.5 (56.5 kJ)
Sesame Seeds
Total Calories - 160 (670 kJ), 8%
Fat - 116 (486 kJ)
Protein - 17.2 (72.0 kJ)
Carbohydrates - 26.8 (112 kJ)
Pistachios
Total Calories - 156 (653 kJ), 8%
Fat - 104 (435 kJ)
Protein - 20.0 (83.7 kJ)
Carbohydrates - 31.8 (133 kJ)
Cashews
Total Calories - 155 (649 kJ), 8%
Fat - 103 (431 kJ)
Protein - 17.7 (74.1 kJ)
Carbohydrates - 34.4 (144 kJ)
Flaxseeds
Total Calories - 150 (628 kJ), 7%
Fat - 98.8 (414 kJ)
Protein - 17.8 (74.5 kJ)
Carbohydrates - 33.0 (138 kJ)
Chia Seeds
Total Calories - 137 (574 kJ), 7%
Fat - 72.1 (302 kJ)
Protein - 15.2 (63.6 kJ)
Carbohydrates - 50.0 (209 kJ)
Pumpkin Seeds
Total Calories - 125 (523 kJ), 6%
Fat - 45.5(190 kJ)
Protein - 18.0 (75.4 kJ)
Carbohydrates - 61.4 (257 kJ)
MINERALS
CALCIUM
Sesame Seeds - 273mg, 27%
Chia Seeds - 177mg, 18%
Flaxseeds - 71.4mg, 7%
Almonds - 73.9mg, 7%
Pumpkin Seeds - 59.3mg, 6%
Brazil Nuts - 44.8mg, 4%
Pilinuts - 40.6mg, 4%
Hazelnuts - 31.9mg, 3%
Pistachios - 30.0mg, 3%
Walnuts - 27.4mg, 3%
Macadamia - 23.8mg, 2%
Sunflower Seeds - 21.8mg, 2%
Hemp Seeds - 20.0mg, 2%
Pecans - 19.6mg, 2%
Cashews - 10.4mg, 1%
Pine Nuts - 4.5mg, 0%
IRON
Chia Seeds - 4.5mg, 25%
Pumpkin Seeds - 4.2mg, 23%
Sesame Seeds - 4.1g, 23%
Hemp Seeds - 3.9mg, 22%
Cashews - 1.9mg, 10%
Flaxseeds - 1.6mg, 9%
Pine Nuts - 1.5mg, 9%
Sunflower Seeds - 1.5mg, 8%
Hazelnuts - 1.3mg, 7%
Pistachios - 1.2mg, 6%
Almonds - 1.0mg, 6%
Macadamia - 1.0mg, 6%
Pilinuts - 1.0mg, 5%
Walnuts - 0.8mg, 5%
Brazil Nuts - 0.7mg, 4%
Pecans - 0.7mg, 4%
MAGNESIUM
Hemp Seeds - 300mg, 79%
Pumpkin Seeds - 150mg, 37%
Chia Seeds - 95mg, 24%
Flaxseeds - 110mg, 27%
Sesame Seeds - 98.3mg, 25%
Sunflower Seeds - 91.0mg, 23%
Brazil nuts - 205mg, 26%
Pilinuts - 84.5 mg, 21%
Cashews - 81.8mg, 20%
Almonds - 75mg, 19%
Pine Nuts - 70.3mg, 18%
Walnuts - 44.2mg, 11%
Hazelnuts - 45.6mg, 11%
Macadamia - 36.4mg, 9%
Pistachios - 33.9mg, 8%
Pecans - 33.9mg, 8%
PHOSPHORUS
Hemp Seeds - 405mg, 41%
Pumpkin Seeds - 329mg, 33%
Chia Seeds - 265mg, 27%
Brazil nuts - 203mg, 20%
Sunflower Seeds - 185mg, 18%
Flaxseeds - 180mg, 18%
Sesame Seeds - 176mg, 18%
Pine Nuts - 161mg, 16%
Pilinuts - 161mg, 16%
Almonds - 136mg, 14%
Pistachios - 137mg, 14%
Cashews - 166mg, 17%
Walnuts - 96.9mg, 10%
Hazelnuts - 81.2mg, 8%
Pecans - 77.5mg, 8%
Macadamia - 52.6mg, 5%
POTASSIUM
Pistachios - 287mg, 8%
Hemp Seeds - 240mg, 7%
Flaxseeds - 228mg, 7%
Pumpkin Seeds - 226mg, 6%
Almonds - 197mg, 6%
Chia Seeds - 115mg, 3%
Hazelnuts - 190mg, 5%
Cashews - 185mg, 5%
Brazil nuts - 184mg, 5%
Sunflower Seeds - 181mg, 5%
Pine Nuts - 167mg, 5%
Pilinuts - 142mg, 4%
Sesame Seeds - 131mg, 4%
Walnuts - 123mg, 4%
Pecans - 115mg, 3%
Macadamia - 103mg, 3%
SODIUM
Flaxseeds - 8.4mg, 0%
Chia Seeds - 5.3mg, 0%
Pumpkin Seeds - 5.0mg, 0%
Cashews - 3.4mg, 0%
Sesame Seeds - 3.1mg, 0%
Sunflower Seeds - 2.5mg, 0%
Macadamia - 1.4mg, 0%
Brazil nuts - 0.8mg, 0%
Pilinuts - 0.8mg, 0%
Walnuts - 0.6mg, 0%
Pine Nuts - 0.6mg, 0%
Almonds - 0.3mg, 0%
Pistachios - 0.3mg, 0%
Hazelnuts - 0.0mg, 0%
Pecans - 0.0mg, 0%
Hemp Seeds - 0mg, 0%
ZINC
Hemp Seeds - 5.0mg, 34%
Sesame Seeds - 2.2mg, 14%
Pumpkin Seeds - 2.1mg, 14%
Pine Nuts - 1.8mg, 12%
Cashews - 1.6mg, 11%
Sunflower Seeds - 1.4mg, 9%
Pecans - 1.3mg, 8%
Flaxseeds - 1.2mg, 8%
Brazil Nuts - 1.1mg, 8%
Chia Seeds - 1.0mg, 7%
Walnuts - 0.9mg, 6%
Almonds - 0.9mg, 6%
Pilinuts - 0.8mg, 6%
Hazelnuts - 0.7mg, 5%
Pistachios - 0.6mg, 4%
Macadamia - 0.4mg, 2%
COPPER
Sesame Seeds - 1.1mg, 57%
Cashews - 0.6mg, 31%
Sunflower Seeds - 0.5mg, 25%
Hazelnuts - 0.5mg, 24%
Brazil nuts - 0.5, 24%
Walnuts - 0.4mg, 22%
Hemp Seeds - 0.1mg, 1%
Pumpkin Seeds - 0.4mg, 19%
Pine Nuts - 0.4mg, 19%
Pistachios - 0.4mg, 18%
Pecans - 0.3mg, 17%
Flaxseeds - 0.3mg, 17%
Almonds - 0.3mg, 14%
Pilinuts - 0.3mg, 13%
Macadamia - 0.2mg, 11%
Chia Seeds - 0.1mg, 5%
MANGANESE
Hemp Seeds - 2.8mg, 121%
Pine Nuts - 2.5mg, 109%
Hazelnuts - 1.7mg, 74%
Pecans - 1.3mg, 56%
Macadamia - 1.2mg, 52%
Walnuts - 1.0mg, 43%
Pumpkin Seeds - 0.8mg, 35%
Pilinuts - 0.6mg, 26%
Sunflower Seeds - 0.5mg, 22%
Brazil nuts - 0.3, 13%
Flaxseeds - 0.7mg, 30%
Sesame Seeds - 0.7mg, 30%
Almonds - 0.6mg, 26%
Chia Seeds - 0.6mg, 26%
Cashews - 0.5mg, 23%
Pistachios - 0.3mg, 13%
SELENIUM
Brazil nuts - 537mcg, 767%
Chia Seeds - 15.6mcg, 22%
Sunflower Seeds - 14.8mcg, 21%
Flaxseeds - 7.1mcg, 10%
Cashews - 5.6mg, 8%
Pistachios - 2.0mcg, 3%
Sesame Seeds - 1.6mcg, 2%
Pumpkin Seeds - 1.6mcg, 2%
Walnuts - 1.4mcg, 2%
Pecans - 1.1mcg, 2%
Macadamia - 1.0mcg, 1%
Hazelnuts - 0.7mcg, 1%
Almonds - 0.7mcg, 1%
Pine Nuts - 0.2mcg, 0%
Hemp Seeds - 0mcg, 0%
Pilinuts -0mcg, 0%
VITAMINS
VITAMIN E (Alpha Tocopherol)
Sunflower Seeds - 9.3mg, 47%
Almonds - 7.4mg, 37%
Hazelnuts - 4.2mg, 21%
Pine Nuts - 2.6mg, 13%
Brazil nuts - 1.6mg, 8%
Pistachios - 0.6mg, 3%
Pumpkin Seeds - 0.62mg, 2%
Pecans - 0.4mg, 2%
Cashews - 0.3mg, 1%
Hemp Seeds - 0.23mg, 1%
Macadamia - 0.2mg, 1%
Walnuts - 0.2mg, 1%
Flaxseeds - 0.1mg, 0%
Sesame Seeds - 0.1mg, 0%
Chia Seeds - 0.14mg, 0%
Pilinuts - 0.0mg, 0%
VITAMIN K
Pumpkin Seeds - 14.4mcg, 18%
Pine Nuts - 2.6mcg, 13%
Cashews - 9.5mcg, 12%
Hazelnuts - 4.0mcg, 5%
Flaxseeds - 1.2mcg, 2%
Pecans - 1.0mcg, 1%
Walnuts - 0.8mcg, 1%
Macadamia - 0.0mcg, 0%
Brazil nuts - 0.0mcg, 0%
Hemp Seeds - 0.0mcg, 0%
Almonds - 0.0mcg, 0%
Sunflower Seeds - 0.0mcg, 0%
Pistachios - 0.0mcg, 0%
Sesame Seeds - 0.0mcg, 0%
Chia Seeds - 0.0mcg, 0%
Pilinuts - 0.0mcg, 0%
THIAMIN
Flaxseeds - 0.5mg, 31%
Sunflower Seeds - 0.4mg, 28%
Hemp Seeds - 0.361mg, 24%
Macadamia - 0.3mg, 22%
Pilinuts - 0.3mg, 17%
Pistachios - 0.2mg, 16%
Sesame Seeds - 0.2mg, 15%
Pecans - 0.2mg, 12%
Hazelnuts - 0.2mg, 12%
Brazil nuts - 0.2mg, 12%
Chia Seeds - 0.176mg, 12%
Cashews - 0.1mg, 8%
Pine Nuts - 0.1mg, 7%
Walnuts - 0.1mg, 6%
Pumpkin Seeds - 0.1mg, 4%
Almonds - 0.1mg, 4%
RIBOFLAVIN
Almonds - 0.3mg, 19%
Sunflower Seeds - 0.1mg, 6%
Hemp Seeds - 0.081mg, 5%
Pumpkin Seeds - 0.1mg, 5%
Pine Nuts - 0.1mg, 4%
Sesame Seeds - 0.1mg, 4%
Pistachios - 0.045mg, 3%
Flaxseeds - 0.046mg, 3%
Chia Seeds - 0.048mg, 3%
Macadamia - 0.046mg, 3%
Walnuts - 0.043mg, 3%
Hazelnuts - 0.032mg, 2%
Pecans - 0.037mg, 2 %
Pilinuts - 0.026mg, 2%
Cashews - 0.016mg, 1%
Brazil nuts - 0.010mg, 1%
NIACIN
Hemp Seeds - 2.608mg, 13%
Chia Seeds - 2.503mg, 13%
Sunflower Seeds - 2.3mg, 12%
Sesame Seeds - 1.3mg, 6%
Pine Nuts - 1.2mg, 6%
Almonds - 1.0mg, 5%
Flaxseeds - 0.9mg, 4%
Macadamia - 0.7mg, 3%
Hazelnuts - 0.5mg, 3%
Pumpkin Seeds - 0.5mg, 2%
Pistachios - 0.4mg, 2%
Walnuts - 0.3mg, 2%
Pecans - 0.3mg, 2%
Cashews - 0.3mg, 1%
Pilinuts - 0.1mg, 1%
Brazil nuts - 0.1mg, 0%
VITAMIN B6
Pistachios - 0.5mg, 24%
Sunflower Seeds - 0.4mg, 19%
Sesame Seeds - 0.2mg, 11%
Walnuts - 0.2mg, 8%
Hazelnuts - 0.2mg, 8%
Hemp Seeds - 0.170mg, 8%
Flaxseeds - 0.1mg, 7%
Cashews - 0.1mg, 6%
Macadamia - 0.1mg, 4%
Pecans - 0.1mg, 3%
Pumpkin Seeds - 0.1mg, 3%
Pilinuts - 0.033mg, 2%
Pine Nuts - 0.027 mg, 1%
Almonds - 0.0mg, 0%
Brazil nuts - 0.0mg, 0%
Chia Seeds - 0.0mg, 0%
FOLATE
Sunflower Seeds - 63.6mcg, 16%
Hemp Seeds - 31.18mcg, 9%
Hazelnuts - 31.9mcg, 8%
Walnuts - 27.4mcg, 7%
Sesame Seeds - 27.2mcg, 7%
Flaxseeds - 24.4mcg, 6%
Pilinuts - 16.8mcg, 4%
Pumpkin Seeds - 16.2mcg, 4%
Pistachios - 14.3mcg, 4%
Almonds - 14.1mcg, 4%
Chia Seeds - 13.89mcg, 3%
Pine Nuts - 9.5mcg, 2%
Cashews - 7.0mcg, 2%
Brazil nuts - 6.2mcg, 2%
Pecans - 6.2mcg, 2%
Macadamia - 3.1mcg, 1%
PANTOTHENIC ACID
Sunflower Seeds - 0.3mg, 3%
Hazelnuts - 0.3mg, 3%
Brazil nuts - 0.1mg, 1%
Pumpkin Seeds - 0.1mg, 1%
Almonds - 0.1mg, 1%
Pistachios - 0.1mg, 1%
Flaxseeds - 0.3mg, 3%
Cashews - 0.2mg, 2%
Walnuts - 0.2mg, 2%
Pecans - 0.2mg, 2%
Macadamia - 0.2mg, 2%
Pine Nuts - 0.1mg, 1%
Pilinuts - 0.1mg, 1%
Sesame Seeds - 0.0mg, 0%
Hemp Seeds - 0.0mg, 0%
Chia Seeds - 0.0mg, 0%
Nuts and Seeds List by Specific Variety
ALMONDS
Protein - 5.9g, 12%
Fat - 13.8g, 21%
Carbohydrates - 6.1g, 2%
Fiber - 3.4g, 14%
Calories - 161 (674 kJ, 8%
Calcium - 73.9mg, 7%
Iron - 1.0mg, 6%
Magnesium - 75mg, 19%
Phosphorus - 136mg, 14%
Potassium - 197mg, 6%
Sodium - 0.3mg, 0%
Zinc - 0.9mg, 6%
Copper - 0.3mg, 14%
Manganese - 0.6mg, 32%
Selenium - 0.7mcg, 1%
Vitamin E (α-Tocopherol) - 7.4mg, 37%
Vitamin K - 0.0mcg, 0%
Thiamin - 0.1mg, 4%
Riboflavin - 0.3mg, 17%
Niacin - 1.0mg, 5%
Vitamin B6 - 0.0mg, 0%
Folate - 14.1mcg, 4%
Pantothenic Acid - 0.1mg, 1%
BRAZIL NUTS
Protein - 4.0g, 8%
Fat - 18.6g, 29%
Carbohydrates - 3.4g, 1%
Fiber - 2.1g, 8%
Calories - 184 (770 kJ), 9%
Calcium - 44.8mg, 4%
Iron - 0.7mg, 4%
Magnesium - 205mg, 26%
Phosphorus - 203mg, 20%
Potassium - 184mg, 5%
Sodium - 0.8mg, 0%
Zinc - 1.1mg, 8%
Copper - 0.5mg, 24%
Manganese - 0.3mg, 17%
Selenium - 537mcg, 767%
Vitamin E (α-Tocopherol) - 1.6mg, 8%
Vitamin K - 0.0mcg, 0%
Thiamin - 0.2mg, 12%
Riboflavin - 0.010mg, 1%
Niacin - 0.1mg, 0%
Vitamin B6 - 0.0mg, 0%
Folate - 6.2mcg, 2%
Pantothenic Acid - 0.1mg, 1%
CASHEWS
Protein - 5.1g, 10%
Fat - 12.3g, 19%
Carbohydrates - 9.2g, 3%
Fiber - 0.9g, 4%
Calories - 155 (649 kJ), 8%
Calcium - 10.4mg, 1%
Iron - 1.9mg, 10%
Magnesium - 81.8mg, 20%
Phosphorus - 166mg, 17%
Potassium - 195mg, 6%
Sodium - 3.4mg, 0%
Zinc - 1.6mg, 11%
Copper - 0.6mg, 31%
Manganese - 0.5mg, 23%
Selenium - 5.6mg, 8%
Vitamin E (α-Tocopherol) - 0.3mg, 1%
Vitamin K - 9.5mcg, 12%
Thiamin - 0.1mg, 8%
Riboflavin - 0.016mg, 1%
Niacin - 0.3mg, 1%
Vitamin B6 - 0.1mg, 6%
Folate - 7.0mcg, 2%
Pantothenic Acid - 0.2mg, 2%
CHIA SEEDS
Protein - 4.4g, 9%
Fat - 18.6g, 13%
Carbohydrates - 12.3g, 4%
Fiber - 10.6g, 42%
Calories - 137 (574 kJ), 7%
Calcium - 177mg, 18%
Iron - 4.5mg, 25%
Magnesium - 95mg, 24%
Phosphorus - 265mg, 27%
Potassium - 115mg, 3%
Sodium - 5.3mg, 0%
Zinc - 1.0mg, 7%
Copper - 0.1mg, 5%
Manganese - 0.6mg, 30%
Selenium - 15.6mcg, 22%
Vitamin E (α-Tocopherol)- 0.14mg, 0%
Vitamin K - 0.0mcg, 0%
Thiamin - 0.176mg, 12%
Riboflavin - 0.048mg, 3%
Niacin - 2.503mg, 13%
Vitamin B6 - 0.0mg, 0%
Folate - 13.89mcg, 3%
Pantothenic Acid - 0.0mg, 0%
FLAXSEEDS
Protein - 5.1g, 10%
Fat - 11.8g, 18%
Carbohydrates - 8.1g, 3%
Fiber - 7.6g, 31%
Calories - 150 (628 kJ), 7%
Calcium - 71.4mg, 7%
Iron - 1.6g, 9%
Magnesium - 110mg, 27%
Phosphorus - 180mg, 18%
Potassium - 228mg, 7%
Sodium - 8.4mg, 0%
Zinc - 1.2mg, 8%
Copper - 0.3mg, 17%
Manganese - 0.7mg, 35%
Selenium - 15.6mcg, 22%
Vitamin E (α-Tocopherol) - 0.1mg, 0%
Vitamin K - 1.2mcg, 2%
Thiamin - 0.5mg, 31%
Riboflavin - 0.046mg, 3%
Niacin - 0.9mg, 4%
Vitamin B6 - 0.1mg, 7%
Folate - 24.4mcg, 6%
Pantothenic Acid - 0.3mg, 3%
HAZELNUTS
Protein - 4.2, 8%
Fat - 17g, 26%
Carbohydrates - 4.7g, 2%
Fiber - 2.7g, 11%
Calories - 176 (737 kJ), 9%
Calcium - 31.9mg, 3%
Iron - 1.3mg, 7%
Magnesium - 45.6mg, 11%
Phosphorus - 81.2mg, 8%
Potassium - 190mg, 5%
Sodium - 0mg, 0%
Zinc - 0.7mg, 5%
Copper - 0.5mg, 24%
Manganese - 1.7mg, 86%
Selenium - 1.0mcg, 1%
Vitamin E (α-Tocopherol) - 4.2mg, 21%
Vitamin K - 4.0mcg, 5%
Thiamin - 0.2mg, 12%
Riboflavin - 0.032mg, 2%
Niacin - 0.5mg, 3%
Vitamin B6 - 0.2mg, 8%
Folate - 31.9mcg, 8%
Pantothenic Acid - 0.3mg, 3%
HEMP SEEDS
Protein - 10.3g, 21%
Fat - 14.6, 21%
Carbohydrates - 3.3g, 1%
Fiber - 2.0g, 8%
Calories - 161 (674 kJ), 8%
Calcium - 20.0mg, 2%
Iron - 3.9mg, 22%
Magnesium - 300mg, 79%
Phosphorus - 405mg, 41%
Potassium - 240mg, 7%
Sodium - Hemp Seeds - 0mg, 0%
Zinc - 5.0mg, 34%
Copper - 0.1mg, 1%
Manganese - 2.8mg, 140%
Selenium - 0mcg, 0%
Vitamin E (α-Tocopherol) - 0.23mg, 1%
Vitamin K - 0.0mcg, 0%
Thiamin - 0.361mg, 24%
Riboflavin - 0.081mg, 5%
Niacin - 2.608mg, 13%
Vitamin B6 - 0.170mg, 8%
Folate - 31.18mcg, 9%
Pantothenic Acid - 0.0mg, 0%
MACADAMIA
Protein - 2.2g, 4%
Fat - 21.2g, 33%
Carbohydrates - 4.0g, 1%
Fiber - 2.4g, 10%
Calories - 201 (842 kJ), 10%
Calcium - 23.8mg, 2%
Iron - 1.0mg, 6%
Magnesium - 36.4mg, 9%
Phosphorus - 52.6mg, 5%
Potassium - 103mg, 3%
Sodium - 1.4mg, 0%
Zinc - 0.4mg, 2%
Copper - 0.2mg, 11%
Manganese - 1.2mg, 58%
Selenium - 1.0mcg, 1%
Vitamin E (α-Tocopherol) - 0.2mg, 1%
Vitamin K - 0.0mcg, 0%
Thiamin - 0.3mg, 22%
Riboflavin - 0.046mg, 3%
Niacin - 0.7mg, 3%
Vitamin B6 - 0.1mg, 4%
Folate - 3.1mcg, 1%
Pantothenic Acid - 0.2mg, 2%
PECANS
Protein - 2.6g, 5%
Fat - 20.2g, 31%
Carbohydrates - 3.9g, 1%
Fiber - 2.7g, 11%
Calories - 193 (808 kJ)), 10%
Calcium - 19.6mg, 2%
Iron - 0.7mg, 4%
Magnesium - 33.9mg, 8%
Phosphorus - 77.5mg, 8%
Potassium - 115mg, 3%
Sodium - 0.0mg, 0%
Zinc - 1.3mg, 8%
Copper - 0.3mg, 17%
Manganese - 1.3mg, 63%
Selenium - 1.1mcg, 2%
Vitamin E (α-Tocopherol) - 0.4mg, 2%
Vitamin K - 1.0mcg, 1%
Thiamin - 0.2mg, 12%
Riboflavin - 0.037mg, 2 %
Niacin - 0.3mg, 2%
Vitamin B6 - 0.1mg, 3%
Folate - 6.2mcg, 2%
Pantothenic Acid - 0.2mg, 2%
PILINUTS
Protein - 3g, 6%
Fat - 22.3g, 34%
Carbohydrates - 1.1g, 0%
Fiber - 1.0g, 4%
Calories - 201 (842 kJ), 10%
Calcium - 40.6mg, 4%
Iron - 1.0mg, 5%
Magnesium - 84.5 mg, 21%
Phosphorus - 161mg, 16%
Potassium - 142mg, 4%
Sodium - 0.8mg, 0%
Zinc - 0.8mg, 6%
Copper - 0.3mg, 13%
Manganese - 0.6mg, 32%
Selenium - 0mcg, 0%
Vitamin E (α-Tocopherol) - 0.0mg, 0%
Vitamin K - 0.0mcg, 0%
Thiamin - 0.3mg, 17%
Riboflavin - 0.026mg, 2%
Niacin - 1.2mg, 6%
Vitamin B6 - 0.033mg, 2%
Folate - 16.8mcg, 4%
Pantothenic Acid - 0.1mg, 1%
PINE NUTS
Protein - 3.8g, 8%
Fat - 19.1g, 29%
Carbohydrates - 3.7g, 1%
Fiber - 1.0g, 4%
Calories - 188 (787 kJ), 9%
Calcium - 4.5mg, 0%
Iron - 1.5mg, 9%
Magnesium - 70.3mg, 18%
Phosphorus - 161mg, 16%
Potassium - 167mg, 5%
Sodium - 0.6mg, 0%
Zinc - 1.8mg, 12%
Copper - 0.4mg, 19%
Manganese - 2.5mg, 123%
Selenium - 0.2mcg, 0%
Vitamin E (α-Tocopherol) - 2.6mg, 13%
Vitamin K - 2.6mcg, 13%
Thiamin - 0.1mg, 7%
Riboflavin - 0.1mg, 4%
Niacin - 01.2mg, 6%
Vitamin B6 - 0.027 mg, 1%
Folate - 9.5mcg, 2%
Pantothenic Acid - 0.1mg, 1%
PISTACHIOS
Protein - 5.8g, 12%
Fat - 12.4g, 19%
Carbohydrates - 7.8g, 3%
Fiber - 2.9g, 12%
Calories - 156 (653 kJ), 8%
Calcium - 30.0mg, 3%
Iron - 1.2mg, 6%
Magnesium - 33.9mg, 8%
Phosphorus - 137mg, 14%
Potassium - 287mg, 8%
Sodium - 0.3mg, 0%
Zinc - 0.6mg, 4%
Copper - 0.4mg, 18%
Manganese - 0.3mg, 17%
Selenium - 2.0mcg, 3%
Vitamin E (α-Tocopherol) - 0.6mg, 3%
Vitamin K - 0.0mcg, 0%
Thiamin - 0.2mg, 16%
Riboflavin - 0.045mg, 3%
Niacin - 0.4mg, 2%
Vitamin B6 - 0.5mg, 24%
Folate - 14.3mcg, 4%
Pantothenic Acid - 0.1mg, 1%
PUMPKIN SEEDS
Protein - 6.9g, 14%
Fat - 12.8g, 20%
Carbohydrates - 5.0g, 2%
Fiber - 1.1g, 4%
Calories - 125 (523 kJ), 6%
Calcium - 59.3mg, 6%
Iron - 4.2mg, 23%
Magnesium - 150mg, 37%
Phosphorus - 329mg, 33%
Potassium - 226mg, 6%
Sodium - 5.0mg, 0%
Zinc - 2.1mg, 14%
Copper - 0.4mg, 19%
Manganese - 0.8mg, 42%
Selenium - 1.6mcg, 2%
Vitamin E (α-Tocopherol) - 0.62mg, 2%
Vitamin K - 14.4mcg, 18%
Thiamin - 0.1mg, 4%
Riboflavin - 0.1mg, 5%
Niacin - 0.5mg, 2%
Vitamin B6 - 0.1mg, 3%
Folate - 16.2mcg, 4%
Pantothenic Acid - 0.1mg, 1%
SESAME SEEDS
Protein - 5.0g, 10%
Fat - 13.9g, 21%
Carbohydrates - 6.6g, 2%
Fiber - 3.3g, 12%
Calories - 160 (670 kJ), 8%
Calcium - 273mg, 27%
Iron - 4.1g, 23%
Magnesium - 98.3mg, 25%
Phosphorus - 176mg, 18%
Potassium - 131mg, 4%
Sodium - 3.1mg, 0%
Zinc - 2.2mg, 14%
Copper - 1.1mg, 57%
Manganese - 0.7mg, 34%
Selenium - 1.6mcg, 2%
Vitamin E (α-Tocopherol) - 0.1mg, 0%
Vitamin K - 0.0mcg, 0%
Thiamin - 0.2mg, 15%
Riboflavin - 0.1mg, 4%
Niacin - 1.3mg, 6%
Vitamin B6 - 0.2mg, 11%
Folate - 27.2mcg, 7%
Pantothenic Acid - 0.0mg, 0%
SUNFLOWER SEEDS
Protein - 5.8g, 12%
Fat - 14.4g, 22%
Carbohydrates - 5.6g, 2%
Fiber - 2.4g, 10%
Calories - 164 (687 kJ), 8%
Calcium - 21.8mg, 2%
Iron - 1.5mg, 8%
Magnesium - 91.0mg, 23%
Phosphorus - 185mg, 18%
Potassium - 181mg, 5%
Sodium - 2.5mg, 0%
Zinc - 1.4mg, 9%
Copper - 0.5mg, 25%
Manganese - 0.5mg, 27%
Selenium - 14.8mcg, 21%
Vitamin E (α-Tocopherol) - 9.3mg, 47%
Vitamin K - 0.0mcg, 0%
Thiamin - 0.4mg, 28%
Riboflavin - 0.1mg, 6%
Niacin - 2.3mg, 12%
Vitamin B6 - 0.4mg, 19%
Folate - 63.6mcg, 16%
Pantothenic Acid - 0.3mg, 3%
WALNUTS
Protein - 4.3g, 9%
Fat - 18.3g, 28%
Carbohydrates - 3.8g, 1%
Fiber - 1.9g, 8%
Calories - 183 (766 kJ), 9%
Calcium - 27.4mg, 3%
Iron - 0.8mg, 5%
Magnesium - 44.2mg, 11%
Phosphorus - 96.9mg, 10%
Potassium - 123mg, 4%
Sodium - 0.6mg, 0%
Zinc - 0.9mg, 6%
Copper - 0.4mg, 22%
Manganese - 1.0mg, 48%
Selenium - 1.4mcg, 2%
Vitamin E (α-Tocopherol) - 0.2mg, 1%
Vitamin K - 0.8mcg, 1%
Thiamin - 0.1mg, 6%
Riboflavin - 0.043mg, 3%
Niacin - 0.3mg, 2%
Vitamin B6 - 0.2mg, 8%
Folate - 27.4mcg, 7%
Pantothenic Acid - 0.2mg, 2%
About Soaking Nuts and Seeds
It is generally a good idea for optimal nutritional uptake to soak your nuts and seeds, particularly the ones with higher amounts of enzyme inhibitors, like phytates.
These substances can be eliminated or minimized by soaking the nut or seed in pure water for a number of hours. Usually this can be achieved by overnight soaking, or about 8 hours, before you use them for recipes or blending drinks.
Soft, fattier type nuts, like cashews or macadamia nuts, typically don't need to soak as long. After the soaking period, it is necessary to discard the soak liquid and rinse again with water. Some people also add in salt or lemon juice to the soak water to help neutralize enzyme inhibitors and reduce the phytic acid and lectin content.
If you like to eat nuts and seeds by the handful, soaking and dehydrating them is a good way to ensure greater nutrient bioavailability from the nuts and seeds list of nutritional data above.
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