What nuts & seeds are highest in protein?

The highest protein nuts & seeds in our database are: Peanut (38.2g per serving), Roasted Pumpkin Seeds (35.2g per serving), Watermelon Seeds (30.6g per serving).

What are the lowest calorie nuts & seeds?

The lowest calorie nuts & seeds include: Sprouted Alfalfa Seeds (7.6 cal per serving), Immature Seeds Winged Bean (11.5 cal per serving), Poppy Seed (15.8 cal per serving).

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

Food Index covers 90 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 90 nuts & seeds. Verified nutrition is currently available for 90; foods awaiting an exact, complete USDA source are clearly marked instead of showing estimated values.

Highest Protein Nuts & Seeds

1 Peanut

38.2g

2 Roasted Pumpkin Seeds

35.2g

3 Watermelon Seeds

30.6g

Lowest Calorie Nuts & Seeds

1 Sprouted Alfalfa Seeds

7.6 cal

2 Immature Seeds Winged Bean

11.5 cal

3 Poppy Seed

15.8 cal

All Nuts & Seeds

Almonds

162 cal 5.9g protein

6g carbs

14g fat

per 1 oz (28g)

Walnuts

183 cal 4.3g protein

3.8g carbs

18.3g fat

per 1 oz (28g)

Peanuts

158 cal 7.1g protein

4.6g carbs

13.7g fat

per 1 oz (28g)

Cashews

155 cal 5.1g protein

8.5g carbs

12.3g fat

per 1 oz (28g)

Pistachios

157 cal 5.7g protein

7.6g carbs

12.7g fat

per 1 oz (28g)

Sunflower Seeds

164 cal 5.8g protein

5.6g carbs

14.4g fat

per 1 oz (28g)

Chia Seeds

136 cal 4.6g protein

11.8g carbs

8.6g fat

per 1 oz (28g)

Flax Seeds

150 cal 5.1g protein

8.1g carbs

11.8g fat

per 1 oz (28g)

Pumpkin Seeds

157 cal 8.5g protein

3g carbs

13.7g fat

per 1 oz (28g)

Macadamia Nuts

201 cal 2.2g protein

3.9g carbs

21.2g fat

per 1 oz (28g)

Hazelnuts

176 cal 4.2g protein

4.7g carbs

17g fat

per 1 oz (28g)

Trail Mix

194 cal 5.7g protein

18g carbs

12.8g fat

per 1/4 cup (40g)

Peanut Butter

191 cal 7.1g protein

7.1g carbs

16.4g fat

per 2 tbsp (32g)

Almond Butter

196 cal 6.7g protein

6g carbs

17.8g fat

per 2 tbsp (32g)

Pecans

193 cal 2.6g protein

3.9g carbs

20.2g fat

per 1 oz (28g)

Brazil Nuts

185 cal 4g protein

3.3g carbs

18.8g fat

per 1 oz (28g)

Sesame Seeds

52 cal 1.6g protein

2.1g carbs

4.5g fat

per 1 tbsp (9g)

Hemp Seeds

166 cal 9.5g protein

2.6g carbs

14.6g fat

per 3 tbsp (30g)

Pine Nuts

188 cal 3.8g protein

3.7g carbs

19.2g fat

per 1 oz (28g)

Chestnuts

69 cal 0.9g protein

14.8g carbs

0.6g fat

per 1 oz (28g)

Mixed Nuts

166 cal 4.8g protein

7.1g carbs

14.4g fat

per 1 oz (28g)

Roasted Almonds

170 cal 5.9g protein

5g carbs

15.5g fat

per 1 oz (28g)

Chia Seeds

136 cal 4.6g protein

11.8g carbs

8.6g fat

per 1 oz (28g)

Lotus Seeds

25 cal 1.1g protein

4.8g carbs

0.1g fat

per 1 oz (28g)

Sesame Seeds

52 cal 1.6g protein

2.1g carbs

4.5g fat

per 1 tbsp (9g)

Creamed Desiccated Coconut

192 cal 1.5g protein

6g carbs

19.3g fat

per 1 oz (28g)

Dry Roasted Macadamia Nuts

200 cal 2.2g protein

3.6g carbs

21.3g fat

per 1 oz (28g)

Almond Flour

93.3 cal 3.9g protein

2.4g carbs

7.5g fat

per RACC (15g)

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

Breadfruit Seeds Seeds

47 cal 1.5g protein

9g carbs

0.6g fat

per oz (28g)

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 Nuts

42.8 cal 0.8g protein

9.4g carbs

0.2g fat

per oz (28g)

Cocoa Nibs

150.1 cal 3g protein

8g carbs

15g fat

per 0.25 cup (28g)

Coconut Flakes

184.8 cal 1.9g protein

6.6g carbs

18.1g fat

per oz (28g)

Creamy Peanut Butter

631.7 cal 24g protein

22.7g carbs

49.4g fat

per 100g

Dried Coconut

44.1 cal 0.5g protein

10.4g carbs

0g 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

16 cal 0.5g protein

0.9g carbs

1.3g fat

per tsp, ground (3g)

Ginkgo Nuts Nuts

172.1 cal 3.5g protein

34.3g carbs

2.5g fat

per cup (78 kernels) (155g)

Go Raw Sprouted Sunflower Seeds

618 cal 17.9g protein

21.4g carbs

57.1g fat

per 100g

Ground Flaxseed

81.8 cal 2.7g protein

5.2g carbs

5.6g fat

per RACC (15g)

Hazelnut

123.8 cal 0g protein

0g carbs

14g fat

per tablespoon (14g)

Immature Seeds Cowpeas (Blackeyes)

155.1 cal 5.2g protein

32.6g carbs

0.6g fat

per cup (165g)

Immature Seeds Hyacinth-Beans

43.5 cal 2.6g protein

8g carbs

0.2g fat

per cup (87g)

Immature Seeds Lima Beans

176.1 cal 10.1g protein

33.1g carbs

0.7g fat

per cup (248g)

Immature Seeds Winged Bean

11.5 cal 1.6g protein

1g carbs

0.2g fat

per 0.5 cup (31g)

Immature Seeds Winged Beans

23.6 cal 3.3g protein

2g carbs

0.4g fat

per cup (62g)

Kirkland Mixed Nuts

813.8 cal 23.7g protein

34.7g carbs

70.5g fat

per cup (137g)

Kirkland Roasted Salted Almonds

588 cal 29.4g protein

29.4g carbs

44.1g fat

per 100g

Lotus Seeds

93 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)

Mature Seeds Broadbeans (Fava Beans)

181.8 cal 14g protein

31.8g carbs

0.6g fat

per cup (256g)

Mature Seeds Mung Beans

212.1 cal 14.2g protein

38.7g carbs

0.8g fat

per cup (202g)

Mature Seeds Mungo Beans

189 cal 13.6g protein

33g carbs

1g fat

per cup (180g)

Mature Seeds Peas

98 cal 7.1g protein

17.1g carbs

0.5g fat

per 100g

Mature Seeds Pigeon Peas (Red Gram)

203.3 cal 11.4g protein

39.1g carbs

0.6g fat

per cup (168g)

Nut Bar

129 cal 3g protein

21.4g carbs

3.5g fat

per bar (32g)

Nuts

49.5 cal 0.5g protein

1g carbs

5.2g fat

per tbsp (15g)

Nuts In Syrup Toppings

183.7 cal 1.8g protein

23.8g carbs

9g fat

per 2 tbsp (41g)

Oregon Wocas Seeds

101.1 cal 2.2g protein

22.4g carbs

0.3g fat

per oz (28g)

Peanut

832.2 cal 38.2g protein

23.1g carbs

72.4g fat

per cup (146g)

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)

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

0g carbs

0.3g fat

per fillet (48g)

Roasted Cashews

749.5 cal 21.7g protein

38.9g carbs

61.6g fat

per cup, whole (129g)

Roasted (Navajo) Pinon Nuts

541 cal 7.4g protein

51.1g carbs

34.1g fat

per 100g

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)

Roots (Alaska Native) Mouse Nuts

81 cal 3.9g protein

16.1g carbs

0.1g fat

per 100g

Seedlings (Alaska Native) Mouse Nuts

104 cal 7.3g protein

16.3g carbs

1.1g fat

per 100g

Sesame Tahini

89.3 cal 2.6g protein

3.2g carbs

8.1g fat

per tbsp (15g)

Sprouted Alfalfa Seeds

7.6 cal 1.3g protein

0.7g carbs

0.2g fat

per cup (33g)

Sunflower Seed

817.6 cal 29.1g protein

28g carbs

72g fat

per cup (140g)

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

8g fat

per tbsp (15g)

Tiger Nuts

150 cal 2g protein

19g carbs

7g fat

per 1 oz (30g)

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

Young Pods With Seeds Cowpeas

32.3 cal 2.5g protein

6.7g carbs

0.3g fat

per cup (95g)

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.

USDA Official Source

FDA Safety Standards

HHS Health Standards

NIH Research 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.