The Nuts & Seeds category includes 137 foods with detailed nutrition data on NutriFYI. Browse the full list above to see calories, protein, fat, carbohydrate, and micronutrient content per 100 g serving.

Foods in the Nuts & Seeds category provide a variety of essential nutrients including vitamins, minerals, protein, healthy fats, and dietary fiber. The specific nutritional profile varies by individual food — use the nutrition rankings above to find the highest-protein, lowest-calorie, and highest-fiber options in this category.

Calorie content across Nuts & Seeds foods varies widely depending on preparation method, water content, and fat content. Check individual food pages for precise calorie counts per 100 g, or use the calorie ranking to find low-calorie options in this category.

Nutritional values may vary based on preparation method and source. Consult a registered dietitian for personalized advice.

Nuts & Seeds

Seeds, cottonseed flour, partially defatted (glandless)

Seeds, cottonseed kernels, roasted (glandless)

Seeds, cottonseed meal, partially defatted (glandless)

Seeds, flaxseed

Seeds, hemp seed, hulled

Seeds, lotus seeds, dried

Seeds, lotus seeds, raw

Seeds, pumpkin and squash seed kernels, dried

Seeds, pumpkin and squash seed kernels, roasted, without salt

Seeds, pumpkin and squash seed kernels, roasted, with salt added

Seeds, pumpkin and squash seeds, whole, roasted, without salt

Seeds, pumpkin and squash seeds, whole, roasted, with salt added

Seeds, safflower seed kernels, dried

Seeds, safflower seed meal, partially defatted

Seeds, sesame butter, paste

Seeds, sesame butter, tahini, from raw and stone ground kernels

Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)

Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat)

Seeds, sesame butter, tahini, type of kernels unspecified

Seeds, sesame flour, high-fat

Seeds, sesame flour, low-fat

Seeds, sesame flour, partially defatted

Seeds, sesame meal, partially defatted

Seeds, sesame seed kernels, dried (decorticated)

Seeds, sesame seed kernels, toasted, without salt added (decorticated)

Seeds, sesame seed kernels, toasted, with salt added (decorticated)

Seeds, sesame seeds, whole, dried

Seeds, sesame seeds, whole, roasted and toasted

Seeds, sisymbrium sp. seeds, whole, dried

Seeds, sunflower seed butter, without salt

Seeds, sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program)

Seeds, sunflower seed flour, partially defatted

Seeds, sunflower seed kernels, dried

Seeds, sunflower seed kernels, dry roasted, without salt

Seeds, sunflower seed kernels, dry roasted, with salt added

Seeds, sunflower seed kernels from shell, dry roasted, with salt added

Seeds, sunflower seed kernels, oil roasted, without salt

Seeds, sunflower seed kernels, oil roasted, with salt added

Seeds, sunflower seed kernels, toasted, without salt

Seeds, sunflower seed kernels, toasted, with salt added

Seeds, watermelon seed kernels, dried

Top 5 Highest Protein Nuts & Seeds

Top 5 Lowest Calorie Nuts & Seeds

Nutrition Rankings for Nuts & Seeds

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