What nuts & seeds are highest in protein?

The highest protein nuts & seeds in our database are: Pumpkin Seeds (39g per serving), Peanut (38.2g per serving), Roasted Pumpkin Seeds (35.2g per serving).

What are the lowest calorie nuts & seeds?

The lowest calorie nuts & seeds include: Cocoa Nibs (11.4 cal per serving), Poppy Seed (15.8 cal per serving), Flaxseed (16 cal per serving).

How many nuts & seeds are in the Food Index database?

Food Index covers 56 nuts & seeds with full nutrition data per serving sourced from USDA FoodData Central.

Nuts & Seeds

Healthy fats and proteins from nuts and seeds

Our database covers 56 nuts & seeds with complete nutrition data per serving, including calories, protein, carbohydrates, fat, fibre, and a full micronutrient breakdown sourced from USDA FoodData Central.

Highest Protein Nuts & Seeds

1Pumpkin Seeds

39g

2Peanut

38.2g

3Roasted Pumpkin Seeds

35.2g

Lowest Calorie Nuts & Seeds

All Nuts & Seeds

Almond Butter

98.2

cal

3.4g

protein

carbs

8.9g

fat

per tbsp (16g)

Almond Flour

332

cal

9.6g

protein

74.5g

carbs

fat

per 100g

Blue Diamond BBQ Almonds

607

cal

21.4g

protein

17.9g

carbs

53.6g

fat

per 100g

Blue Diamond Smokehouse Almonds

607

cal

21.4g

protein

17.9g

carbs

57.1g

fat

per 100g

Brazil Nuts

cal

0.7g

protein

0.6g

carbs

3.4g

fat

per kernel (5g)

Cashew

154.8

cal

5.1g

protein

8.5g

carbs

12.3g

fat

per oz (28g)

Cashew Butter

170.5

cal

3.4g

protein

8.5g

carbs

14.8g

fat

per oz (28g)

Chestnut

62.7

cal

1.2g

protein

13.7g

carbs

0.3g

fat

per oz (28g)

Chestnuts

59.6

cal

0.7g

protein

12.8g

carbs

0.6g

fat

per oz (28g)

Chia Seed

136.1

cal

4.6g

protein

11.8g

carbs

8.6g

fat

per oz (28g)

Cocoa Nibs

11.4

cal

protein

2.9g

carbs

0.7g

fat

per tbsp (5g)

Coconut Flakes

184.8

cal

1.9g

protein

6.6g

carbs

18.1g

fat

per oz (28g)

Dried Coconut

44.1

cal

0.5g

protein

10.4g

carbs

fat

per cup (245g)

Dry Roasted Sunflower Seeds

163

cal

5.4g

protein

6.7g

carbs

13.9g

fat

per oz (28g)

Fisher Walnut Halves

643

cal

14.3g

protein

14.3g

carbs

64.3g

fat

per 100g

Flaxseed

cal

0.5g

protein

0.9g

carbs

1.3g

fat

per tsp, ground (3g)

Go Raw Sprouted Sunflower Seeds

618

cal

17.9g

protein

21.4g

carbs

57.1g

fat

per 100g

Hazelnut

123.8

cal

protein

carbs

14g

fat

per tablespoon (14g)

Hazelnuts

722.2

cal

17.2g

protein

19.2g

carbs

69.9g

fat

per cup, chopped (115g)

Kirkland Mixed Nuts

222

cal

protein

50g

carbs

fat

per 100g

Kirkland Roasted Salted Almonds

588

cal

29.4g

protein

29.4g

carbs

44.1g

fat

per 100g

Lotus Seeds

cal

4.3g

protein

18.1g

carbs

0.6g

fat

per oz (42 medium seeds) (28g)

Macadamia Nut

962.1

cal

10.6g

protein

18.5g

carbs

101.5g

fat

per cup, whole or halves (134g)

Mixed Nuts

813.8

cal

23.7g

protein

34.7g

carbs

70.5g

fat

per cup (137g)

Nut Bar

129

cal

protein

21.4g

carbs

3.5g

fat

per bar (32g)

Peanut

832.2

cal

38.2g

protein

23.1g

carbs

72.4g

fat

per cup (146g)

Peanut Butter

187.2

cal

9.3g

protein

12.8g

carbs

12.2g

fat

per 2 tablespoon (36g)

Peanut Flour

119.8

cal

9.5g

protein

8.8g

carbs

6.1g

fat

per oz (28g)

Pecan

193.5

cal

2.6g

protein

3.9g

carbs

20.2g

fat

per oz (19 halves) (28g)

Pili Nuts

862.8

cal

13g

protein

4.8g

carbs

95.5g

fat

per cup (120g)

Pine Nut

188.4

cal

3.8g

protein

3.7g

carbs

19.1g

fat

per oz (167 kernels) (28g)

Pistachio

156.8

cal

5.6g

protein

7.6g

carbs

12.7g

fat

per oz (49 kernels) (28g)

Pistachios

159.3

cal

5.9g

protein

7.7g

carbs

12.8g

fat

per oz (49 kernels) (28g)

Planters Cashew Halves

571

cal

17.9g

protein

32.1g

carbs

46.4g

fat

per 100g

Planters Salted Peanuts

607

cal

25g

protein

17.9g

carbs

50g

fat

per 100g

Poppy Seed

15.8

cal

0.5g

protein

0.8g

carbs

1.2g

fat

per tsp (3g)

Pumpkin Seed

42.7

cal

9.3g

protein

carbs

0.3g

fat

per fillet (48g)

Pumpkin Seeds

721.1

cal

39g

protein

13.8g

carbs

63.3g

fat

per cup (129g)

Raw Tahini

159.6

cal

protein

7.3g

carbs

13.4g

fat

per oz (28g)

Roasted Almonds

953

cal

33.3g

protein

27.8g

carbs

86.6g

fat

per cup whole kernels (157g)

Roasted Cashews

749.5

cal

21.7g

protein

38.9g

carbs

61.6g

fat

per cup, whole (129g)

Roasted Pecans

786.5

cal

10.1g

protein

14.3g

carbs

82.8g

fat

per cup (110g)

Roasted Pumpkin Seeds

677.3

cal

35.2g

protein

17.4g

carbs

57.9g

fat

per cup (118g)

Sacha Inchi Seeds

53.5

cal

2.1g

protein

8.2g

carbs

1.6g

fat

per oz (28g)

Sesame Seed

825.1

cal

25.5g

protein

33.8g

carbs

71.5g

fat

per cup (144g)

Sesame Tahini

89.3

cal

2.6g

protein

3.2g

carbs

8.1g

fat

per tbsp (15g)

Sunflower Seed

817.6

cal

29.1g

protein

28g

carbs

72g

fat

per cup (140g)

Sunflower Seeds

173.3

cal

4.8g

protein

5.8g

carbs

15.9g

fat

per oz (28g)

Sweetened Shredded Coconut

465.9

cal

2.7g

protein

44.3g

carbs

33g

fat

per cup, shredded (93g)

Tahini

88.8

cal

2.6g

protein

3.2g

carbs

fat

per tbsp (15g)

Tiger Nuts

97.4

cal

2.9g

protein

20.3g

carbs

0.6g

fat

per oz (28g)

Trail Mix

693

cal

20.7g

protein

67.4g

carbs

44.1g

fat

per cup (150g)

Walnut

44.2

cal

protein

carbs

fat

per tsp (5g)

Walnuts Shelled

523.2

cal

12.2g

protein

11g

carbs

52.2g

fat

per cup, ground (80g)

Watermelon Seeds

601.6

cal

30.6g

protein

16.5g

carbs

51.2g

fat

per cup (108g)

Wonderful Pistachios No Shell

567

cal

20g

protein

30g

carbs

43.3g

fat

per 100g

Verified Nutrition Data

Trusted & Verified Nutritional Information

All nutritional data on Food Index is sourced from official U.S. government databases and verified by nutrition experts at leading federal agencies.

USDAOfficial Source

FDASafety Standards

HHSHealth Standards

NIHResearch Verified

Laboratory Analyzed

Nutrient values from certified lab analysis

Peer Reviewed

Data reviewed by nutrition scientists

Regularly Updated

Synced with latest official database releases

Nutritional values are based on standard reference data and may vary slightly based on preparation methods, brands, and natural variation in foods. Always consult with a healthcare professional for personalized dietary advice.