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Nutrition information Sorted by Grams of Fat

One of the most frustrating things on any diet is trying to determine how to make the best choices. Still some things are hard to find. It is amazing how two items that appear similar may have very different nutritional values. These pages may make that a bit easier.

What do you want to count. Each diet that you try proposes something else. Selecting the following foods will take you to a page that shows the carbohydrate, fat and protein counts of the foods in the database.

Nutritional information provided by the USDA Nutrient Database for Standard Reference

Nut and Seed Products

All foods in the table are based on 100 grams of the food. That is about 3.6 oz.

 

Name of Food Calorie Protein Fats Carbohydrates
Nuts, pilinuts-canarytree, dried 719 10.8 79.55 3.98
Nuts, macadamia nuts, dry roasted, without salt added 718 7.79 76.08 13.38
Nuts, macadamia nuts, dry roasted, with salt added 716 7.79 76.08 12.83
Nuts, macadamia nuts, raw 718 7.91 75.77 13.82
Nuts, pecans, oil roasted, without salt added 715 9.2 75.23 13.01
Nuts, pecans, oil roasted, with salt added 715 9.2 75.23 13.01
Nuts, pecans, dry roasted, without salt added 710 9.5 74.27 13.55
Nuts, pecans, dry roasted, with salt added 710 9.5 74.27 13.55
Nuts, pecans 691 9.17 71.97 13.86
Nuts, coconut meat, dried (desiccated), creamed 684 5.3 69.08 21.52
Nuts, pine nuts, pignolia, dried 673 13.69 68.37 13.08
Nuts, brazilnuts, dried, unblanched 656 14.32 66.43 12.27
Nuts, walnuts, english 654 15.23 65.21 13.71
Nuts, coconut meat, dried (desiccated), not sweetened 660 6.88 64.53 23.65
Nuts, hickorynuts, dried 657 12.72 64.37 18.25
Nuts, hazelnuts or filberts, dry roasted, without salt added 646 15.03 62.4 17.6
Nuts, formulated, wheat-based, all flavors except macadamia, without salt 647 13.11 62.3 20.79
Nuts, hazelnuts or filberts, blanched 629 13.7 61.15 17
Nuts, pine nuts, pinyon, dried 629 11.57 60.98 19.3
Nuts, hazelnuts or filberts 628 14.95 60.75 16.7
Nuts, almond butter, plain, without salt added 633 15.08 59.1 21.22
Nuts, almond butter, plain, with salt added 633 15.08 59.1 21.22
Nuts, walnuts, black, dried 618 24.06 59 9.91
Nuts, formulated, wheat-based, unflavored, with salt added 622 13.82 57.7 23.68
Seeds, sunflower seed kernels, oil roasted, without salt 615 21.36 57.45 14.73
Seeds, sunflower seed kernels, oil roasted, with salt added 615 21.36 57.45 14.73
Nuts, butternuts, dried 612 24.9 56.98 12.05
Seeds, sunflower seed kernels, toasted, without salt 619 17.21 56.8 20.59
Seeds, sunflower seed kernels, toasted, with salt added 619 17.21 56.8 20.59
Nuts, formulated, wheat-based, flavored, macadamia flavored, without salt 619 11.19 56.5 27.91
Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) 607 17.95 56.44 17.89
Nuts, mixed nuts, oil roasted, with peanuts, without salt added 617 16.76 56.33 21.41
Nuts, mixed nuts, oil roasted, with peanuts, with salt added 617 16.76 56.33 21.41
Nuts, mixed nuts, oil roasted, without peanuts, without salt added 615 15.52 56.17 22.27
Nuts, mixed nuts, without peanuts, oil roasted, with salt added 615 15.52 56.17 22.27
Nuts, almonds, oil roasted, without salt added 607 21.23 55.17 17.68
Nuts, almonds, oil roasted, with salt added 607 21.23 55.17 17.68
Seeds, sesame seed kernels, dried (decorticated) 592 20.33 54.78 15.44
Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) 595 17 53.76 21.19
Seeds, sesame butter, tahini, type of kernels unspecified 592 17.4 53.01 21.5
Nuts, almonds, dry roasted, without salt added 597 22.09 52.83 19.29
Nuts, almonds, dry roasted, with salt added 597 22.09 52.83 19.29
Nuts, mixed nuts, dry roasted, with peanuts, without salt added 594 17.3 51.45 25.35
Nuts, mixed nuts, dry roasted, with peanuts, with salt added 594 17.3 51.45 25.35
Seeds, sesame butter, paste 595 18.08 50.87 25.45
Nuts, almonds 578 21.26 50.64 19.74
Nuts, almonds, blanched 581 21.94 50.62 19.94
Nuts, beechnuts, dried 576 6.2 50 33.5
Nuts, almonds, honey roasted, unblanched 594 18.17 49.9 27.9
Seeds, sunflower seed kernels, dry roasted, without salt 582 19.33 49.8 24.07
Seeds, sunflower seed kernels, dry roasted, with salt added 582 19.33 49.8 24.07
Seeds, sesame seeds, whole, dried 573 17.73 49.67 23.45
Seeds, sunflower seed kernels, dried 570 22.78 49.57 18.76
Nuts, cashew butter, plain, without salt added 587 17.56 49.41 27.57
Nuts, cashew butter, plain, with salt added 587 17.56 49.41 27.57
Seeds, sesame butter, tahini, from raw and stone ground kernels 570 17.81 48 26.19
Seeds, sesame seed kernels, toasted, without salt added (decorticated) 567 16.96 48 26.04
Seeds, sesame meal, partially defatted 567 16.96 48 26.04
Seeds, sesame seed kernels, toasted, with salt added (decorticated) 567 16.96 48 26.04
Seeds, sesame seeds, whole, roasted and toasted 565 16.96 48 25.74
Nuts, cashew nuts, oil roasted, with salt added 581 16.84 47.77 30.16
Nuts, cashew nuts, oil roasted, without salt added 580 16.84 47.77 29.87
Seeds, sunflower seed butter, without salt 579 19.66 47.73 27.42
Seeds, sunflower seed butter, with salt added 579 19.66 47.73 27.42
Seeds, watermelon seed kernels, dried 557 28.33 47.37 15.31
Nuts, coconut meat, dried (desiccated), toasted 592 5.3 47 44.4
Nuts, cashew nuts, raw 566 18.22 46.92 27.13
Nuts, cashew nuts, dry roasted, without salt added 574 15.31 46.35 32.69
Nuts, cashew nuts, dry roasted, with salt added 574 15.31 46.35 32.69
Nuts, pistachio nuts, dry roasted, without salt added 571 21.35 45.97 27.65
Nuts, pistachio nuts, dry roasted, with salt added 568 21.35 45.97 26.78
Seeds, pumpkin and squash seed kernels, dried 541 24.54 45.85 17.81
Nuts, pistachio nuts, raw 557 20.61 44.44 27.97
Seeds, pumpkin and squash seed kernels, roasted, without salt 522 32.97 42.13 13.43
Seeds, pumpkin and squash seed kernels, roasted, with salt added 522 32.97 42.13 13.43
Seeds, safflower seed kernels, dried 517 16.18 38.45 34.29
Seeds, sesame flour, high-fat 526 30.78 37.1 26.62
Seeds, cottonseed kernels, roasted (glandless) 506 32.59 36.29 21.9
Nuts, coconut meat, dried (desiccated), sweetened, shredded 501 2.88 35.49 47.67
Nuts, coconut cream, raw (liquid expressed from grated meat) 330 3.63 34.68 6.65
Seeds, flaxseed 492 19.5 34 34.25
Nuts, coconut meat, raw 354 3.33 33.49 15.23
Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged 474 3.28 32.15 47.59
Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned 443 3.35 31.69 40.91
Nuts, acorns, dried 509 8.1 31.41 53.66
Seeds, chia seeds, dried 490 15.62 30.75 43.85
Nuts, acorn flour, full fat 501 7.49 30.17 54.65
Nuts, almond paste 458 9 27.74 47.81
Nuts, acorns, raw 387 6.15 23.86 40.75
Nuts, coconut milk, raw (liquid expressed from grated meat and water) 230 2.29 23.84 5.54
Nuts, coconut milk, canned (liquid expressed from grated meat and water) 197 2.02 21.33 2.81
Nuts, coconut milk, frozen (liquid expressed from grated meat and water) 202 1.61 20.8 5.58
Seeds, pumpkin and squash seeds, whole, roasted, without salt 446 18.55 19.4 53.75
Seeds, pumpkin and squash seeds, whole, roasted, with salt added 446 18.55 19.4 53.75
Nuts, coconut cream, canned (liquid expressed from grated meat) 192 2.69 17.72 8.35
Seeds, sesame flour, partially defatted 382 40.32 11.89 35.14
Seeds, cottonseed flour, partially defatted (glandless) 359 40.96 6.2 40.54
Seeds, breadfruit seeds, raw 191 7.4 5.59 29.24
Seeds, cottonseed meal, partially defatted (glandless) 367 49.1 4.77 38.43
Seeds, sisymbrium sp. seeds, whole, dried 318 12.14 4.6 58.26
Nuts, chestnuts, european, dried, unpeeled 374 6.39 4.45 77.31
Nuts, chestnuts, european, dried, peeled 369 5.01 3.91 78.43
Seeds, breadfruit seeds, roasted 207 6.2 2.7 40.1
Seeds, safflower seed meal, partially defatted 342 35.62 2.39 48.73
Seeds, breadfruit seeds, boiled 168 5.3 2.3 32
Nuts, chestnuts, european, raw, unpeeled 213 2.42 2.26 45.54
Nuts, chestnuts, european, roasted 245 3.17 2.2 52.96
Nuts, ginkgo nuts, dried 348 10.35 2 72.45
Seeds, lotus seeds, dried 332 15.41 1.97 64.47
Nuts, chestnuts, chinese, dried 363 6.82 1.81 79.76
Seeds, sesame flour, low-fat 333 50.14 1.75 35.51
Seeds, breadnuttree seeds, dried 367 8.62 1.68 79.39
Nuts, ginkgo nuts, raw 182 4.32 1.68 37.6
Nuts, ginkgo nuts, canned 111 2.29 1.62 22.1
Seeds, sunflower seed flour, partially defatted 326 48.06 1.61 35.83
Seeds, cottonseed flour, low fat (glandless) 332 49.83 1.41 36.1
Nuts, chestnuts, european, boiled and steamed 131 2 1.38 27.76
Nuts, chestnuts, european, raw, peeled 196 1.63 1.25 44.17
Nuts, chestnuts, japanese, dried 360 5.25 1.24 81.43
Nuts, chestnuts, chinese, roasted 239 4.48 1.19 52.36
Nuts, chestnuts, chinese, raw 224 4.2 1.11 49.07
Seeds, breadnuttree seeds, raw 217 5.97 0.99 46.28
Nuts, chestnuts, japanese, roasted 201 2.97 0.8 45.13
Nuts, chestnuts, chinese, boiled and steamed 153 2.88 0.76 33.64
Nuts, chestnuts, japanese, raw 154 2.25 0.53 34.91
Seeds, lotus seeds, raw 89 4.13 0.53 17.28
Nuts, coconut water (liquid from coconuts) 19 0.72 0.2 3.71
Nuts, chestnuts, japanese, boiled and steamed 56 0.82 0.19 12.64
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