Nut and Seed Products

Category guide

137 entries of tree nuts, peanuts, seeds, nut butters, and nut flours. This is the densest healthy-fat category on the site: nuts and seeds deliver monounsaturated and polyunsaturated fats with protein, fiber, vitamin E, magnesium, and minerals. Butter forms remove fiber and concentrate calories further.

Tips for choosing

• Nut butters have nearly the same calories as the nuts — grinding does not change energy density.
• Vitamin E and magnesium columns here regularly top the whole database.
• Dry-roasted versus oil-roasted and salted versus unsalted both shift the numbers visibly.
• Walnuts are the standout plant source of ALA omega-3.

Standout foods in this category

Top 10 by Protein

1. 1 Seeds, sesame flour, low-fat 50.14 g
2. 2 Seeds, cottonseed flour, low fat (glandless) 49.83 g
3. 3 Seeds, cottonseed meal, partially defatted (glandless) 49.1 g
4. 4 Seeds, sunflower seed flour, partially defatted 48.06 g
5. 5 Seeds, cottonseed flour, partially defatted (glandless) 40.96 g
6. 6 Seeds, sesame flour, partially defatted 40.32 g
7. 7 Seeds, safflower seed meal, partially defatted 35.62 g
8. 8 Seeds, cottonseed kernels, roasted (glandless) 32.59 g
9. 9 Seeds, hemp seed, hulled 31.56 g
10. 10 Seeds, sesame flour, high-fat 30.78 g