Nut & Seed Nutrition Calculators
From 975mg calcium in unhulled sesame to 22.8g ALA omega-3 in flaxseeds, 25.8g protein in peanuts, and 673 kcal in pine nuts — this collection spans the full spectrum of nut and seed nutrition. This collection provides 13 free nutrition calculators covering almonds, cashews, peanuts, walnuts, pistachios, flaxseeds, sunflower seeds, pine nuts, coconut, sesame, niger seeds, safflower seeds, and arecanut across raw, roasted, hulled, and processed forms.
Select your variant and serving size — from a single almond to a cup of desiccated coconut — and see exactly how each nut or seed contributes to your daily macro and micronutrient totals. Sourced from USDA FoodData Central and IFCT 2017.
Quick Reference: All 13 Nuts & Seeds Compared
Calories, protein, carbs, fat, and fiber per 100g of the default reference form — plus typical serving size for context.
| Nut / Seed | Calories | Protein (g) | Carbs (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| Almond | 162 | 5.9 | 6 | 14 | 3.5 |
| Cashew | 155 | 5.1 | 8.5 | 12.3 | 0.9 |
| Coconut | 159 | 1.5 | 6.9 | 15.1 | 4.1 |
| Arecanut (Betel Nut) | 10 | 0.2 | 1.7 | 0.2 | 0.5 |
| Gingelly Seeds (Sesame) | 52 | 1.6 | 2.1 | 4.5 | 1.1 |
| Peanut | 159 | 7.2 | 4.5 | 13.8 | 2.4 |
| Flaxseed | 37 | 1.3 | 2 | 3 | 1.9 |
| Niger Seeds | 36 | 1.7 | 1.4 | 3.1 | 0.7 |
| Pine Nut | 188 | 3.8 | 3.7 | 19.1 | 1 |
| Pistachio | 157 | 5.6 | 7.6 | 12.7 | 3 |
| Safflower Seeds | 47 | 1.5 | 3.1 | 3.5 | 0.5 |
| Sunflower Seeds | 164 | 5.8 | 5.6 | 14.4 | 2.4 |
| Walnut | 183 | 4.3 | 3.8 | 18.3 | 1.9 |
Source: USDA FoodData Central & IFCT 2017. Values per 100g of the default reference form.
Dive Into Each Nut & Seed Calculator
Each tool lets you pick raw, roasted, hulled, or processed forms, adjust from a single piece to a full cup, and view a complete macro + micronutrient profile with per-serving calculations.
Almond Nutrition
1 oz raw almonds (28g, ~23 almonds)
Cashew Nutrition
1 oz raw cashews (28g, ~18 cashews)
Coconut Nutrition
1 piece fresh coconut meat (~45g, 2-inch square)
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Arecanut (Betel Nut) Nutrition
1 piece dried supari (3g)
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Gingelly Seeds (Sesame) Nutrition
1 tbsp unhulled sesame seeds (9g)
Peanut Nutrition
1 oz raw peanuts (28g, ~28 peanuts)
Flaxseed Nutrition
1 tbsp ground flaxseed (7g)
Niger Seeds Nutrition
1 tbsp niger seeds (~8g)
Pine Nut Nutrition
1 oz dried pine nuts (28g)
Pistachio Nutrition
1 oz raw pistachios (28g, ~49 kernels)
Safflower Seeds Nutrition
1 tbsp safflower seed kernels (~9g)
Sunflower Seeds Nutrition
1 oz raw sunflower seed kernels (28g)
Walnut Nutrition
1 oz English walnuts (28g, ~14 halves)
Fat Profiles Across 13 Nuts and Seeds: From Coconut's 89% Saturated to Flaxseed's 73% Polyunsaturated — Why Swapping Nuts Changes Your Entire Fatty Acid Profile
Coconut contains 33.5g total fat per 100g, of which 29.7g (88.6%) is saturated — dominated by lauric acid (C12:0). At the opposite extreme, flaxseeds are 68% polyunsaturated (28.7g of 42.2g total fat), with ALA omega-3 as the dominant fatty acid at 22.8g. Walnuts are also PUFA-dominant at 47.2g polyunsaturated out of 65.2g total fat (72%), with 9.08g ALA. Most tree nuts (almonds, cashews, pistachios, pine nuts) are monounsaturated-dominant, with oleic acid as the primary fatty acid.
For food journaling, swapping one nut for another fundamentally changes fatty acid intake. A 28g handful: almonds = 1.1g saturated, 8.8g MUFA, 3.4g PUFA; walnuts = 1.7g saturated, 2.5g MUFA, 13.2g PUFA; coconut = 8.3g saturated, 1.4g MUFA, 0.2g PUFA. These calculators display total fat, saturated fat, and (in content sections) MUFA/PUFA breakdowns for every variant.
Nutrient Champions Across 13 Nuts and Seeds: 975mg Calcium in Sesame, 22.8g ALA in Flaxseed, 8.8mg Manganese in Pine Nuts, and 35.2mg Vitamin E in Sunflower Seeds
Each nut and seed in this expanded collection has a distinctive nutritional signature. Unhulled sesame leads in calcium (975mg/100g, 75% DV) and iron (14.6mg, 81% DV). Flaxseeds dominate in ALA omega-3 (22.8g) and lignans. Pine nuts excel in manganese (8.8mg, 383% DV). Almonds lead in vitamin E (25.6mg, 171% DV). Sunflower seeds deliver the highest vitamin E among seeds (35.2mg, 234% DV). Peanuts top the protein chart (25.8g). Pistachios are the potassium leader among tree nuts (1,025mg, 22% DV).
Per typical 28g serving: sunflower seeds deliver 9.9mg vitamin E (66% DV), peanuts deliver 7.2g protein, pistachios deliver 287mg potassium (6% DV), and 1 tbsp ground flaxseed delivers 1.6g ALA omega-3. These per-serving numbers are what matter for daily journaling — per-100g values provide context for comparison but overstate what a realistic portion delivers.
Calorie Density Spanning 261–673 kcal per 100g: Why Pine Nuts at 673 kcal Deliver 2.6x the Calories of Coconut at 261 kcal, and How Serving Size Discipline Changes Everything
The calorie range across 13 nuts and seeds is enormous: pine nuts (673 kcal), walnuts (654 kcal), sunflower seeds (584 kcal), almonds (579 kcal), sesame (573 kcal), peanuts (567 kcal), pistachios (560 kcal), cashews (553 kcal), flaxseeds (534 kcal), safflower seeds (517 kcal), niger seeds (~450 kcal), coconut (354 kcal), arecanut (261 kcal). A 100g difference in choice can mean a 400+ kcal difference.
But serving sizes equalize much of this. A 28g portion of any high-calorie nut (pine nuts, walnuts, almonds) ranges from 155–188 kcal — a 33 kcal difference. Pistachios in-shell are naturally portion-controlled: shelling slows eating and the typical 30g in-shell serving yields ~15g kernels (84 kcal). For food journaling accuracy, always weigh — visual estimation of nuts consistently underestimates by 20–30%.
Your Nut & Seed Nutrition Questions, Answered
- Which nut or seed in this collection has the most calories per 100g?
- Pine nuts lead at 673 kcal per 100g, followed by walnuts at 654 kcal, sunflower seeds at 584 kcal, almonds at 579 kcal, sesame seeds at 573 kcal, peanuts at 567 kcal, pistachios at 560 kcal, cashews at 553 kcal, flaxseeds at 534 kcal, safflower seeds (dehulled) at 517 kcal, niger seeds at ~450 kcal, coconut at 354 kcal, and arecanut at 261 kcal. Per typical 28g serving: pine nuts deliver 188 kcal, walnuts 183 kcal, and almonds 162 kcal.
- How does calcium vary across all 13 nuts and seeds?
- Unhulled sesame seeds have 975mg calcium per 100g (75% DV) — the highest by far. Niger seeds follow at ~390mg, almonds at 269mg, flaxseeds at 255mg, pistachios at 105mg, walnuts at 98mg, peanuts at 92mg, sunflower seeds at 78mg, safflower seeds at ~78mg, arecanut at 44mg, cashews at 37mg, pine nuts at 16mg, and coconut at 14mg. For most people tracking calcium, sesame (unhulled), niger seeds, flaxseeds, and almonds are the standout choices.
- Which nut or seed has the most omega-3 fatty acids?
- Flaxseeds are the omega-3 leader by a wide margin, with 22.8g ALA (alpha-linolenic acid) per 100g — about 2.5x more than walnuts at 9.08g ALA. No other nut or seed in this collection comes close: peanuts have 0g, almonds 0g, pistachios 0.25g, and sunflower seeds 0.07g. For omega-3 logging, flaxseeds and walnuts are the only meaningful plant-based sources in this group.
- Which nut or seed has the most protein per 100g?
- Peanuts lead at 25.8g protein per 100g, followed by almonds at 21.15g, sunflower seeds at 20.78g, pistachios at 20.16g, niger seeds at ~21g, flaxseeds at 18.29g, cashews at 18.22g, sesame seeds at 17.73g, safflower seeds at ~16.2g, walnuts at 15.23g, pine nuts at 13.69g, arecanut at 5.4g, and coconut at 3.33g.
- What is the fat profile difference between nuts (mostly monounsaturated) and seeds (mostly polyunsaturated)?
- Tree nuts like almonds (31.6g MUFA, 12.3g PUFA per 100g), cashews (23.8g MUFA, 7.8g PUFA), and pistachios (23.3g MUFA, 13.7g PUFA) are monounsaturated-dominant. Seeds like flaxseeds (7.5g MUFA, 28.7g PUFA), sunflower seeds (18.5g MUFA, 23.1g PUFA), and walnuts (8.9g MUFA, 47.2g PUFA) are polyunsaturated-dominant. Coconut is the outlier at 89% saturated fat. Peanuts (a legume botanically) are MUFA-dominant like tree nuts.
- How should I log nuts and seeds — by count, volume, or weight?
- Weight is the most accurate method for all 13 items. For counting: almonds ≈ 1.2g each, cashews ≈ 1.5g, pistachios ≈ 0.6g (shelled), peanuts ≈ 0.9g, walnuts (halves) ≈ 4–5g each, pine nuts ≈ 0.07g each (impractical to count). For volume: sesame and flaxseeds work well at 1 tbsp measures (9g and 10g respectively). For sunflower and safflower seeds, tablespoon measures (8–10g) are reliable. For coconut, always weigh — piece sizes vary enormously.
Explore More Nutrition Categories
Browse calculators for other food groups in our nutrition database.