Nuts Acorn Flour Full Fat
501 cal
25% DV
P 7.5g
C 54.7g
F 30.2g
Nut and Seed Products·per 100g
Nut and Seed Products
Nuts and seeds are calorie-dense foods (500 to 650 calories per 100g) that provide healthy fats, plant protein, fiber, and a wide range of minerals. They are among the best plant sources of magnesium, selenium, and vitamin E. Despite their high calorie density, research consistently associates regular nut consumption with favorable health outcomes. Portion control is important when tracking calories.
Key Nutrients
- Almonds provide 21g of protein per 100g with 12g of fiber and are high in vitamin E
- Brazil nuts are the richest food source of selenium (1917mcg per 100g)
- Walnuts are the highest plant source of omega-3 fatty acids (ALA)
- Pumpkin seeds provide 30g of protein per 100g with high magnesium and zinc
Tips
- A standard serving of nuts is about 28g (1oz), which provides roughly 160 to 200 calories. Measuring by weight prevents overconsumption.
- Raw and dry-roasted nuts have similar nutritional profiles. Oil-roasted adds extra fat and calories.
- Nut butters are a convenient form but oils can separate. Choose options with no added sugar or hydrogenated oils.
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Nuts Acorns Dried
509 cal
25% DV
P 8.1g
C 53.7g
F 31.4g
Nut and Seed Products·per 100g
Nuts Acorns Raw
387 cal
19% DV
P 6.2g
C 40.8g
F 23.9g
Nut and Seed Products·per 100g
Nuts Almond Butter Plain with Salt Added
614 cal
31% DV
P 21g
C 18.8g
F 55.5g
Nut and Seed Products·per 100g
Nuts Almond Butter Plain Without Salt Added
614 cal
31% DV
P 21g
C 18.8g
F 55.5g
Nut and Seed Products·per 100g
Nuts Almond Paste
458 cal
23% DV
P 9g
C 47.8g
F 27.7g
Nut and Seed Products·per 100g
Nuts Almonds
579 cal
29% DV
P 21.2g
C 21.6g
F 49.9g
Nut and Seed Products·per 100g
Nuts Almonds Blanched
590 cal
30% DV
P 21.4g
C 18.7g
F 52.5g
Nut and Seed Products·per 100g
Nuts Almonds Dry Roasted with Salt Added
620 cal
31% DV
P 20.4g
C 16.2g
F 57.8g
Nut and Seed Products·per 100g
Nuts Almonds Dry Roasted Without Salt Added
598 cal
30% DV
P 21g
C 21g
F 52.5g
Nut and Seed Products·per 100g
Nuts Almonds Honey Roasted Unblanched
594 cal
30% DV
P 18.2g
C 27.9g
F 49.9g
Nut and Seed Products·per 100g
Nuts Almonds Oil Roasted Lightly Salted
607 cal
30% DV
P 21.2g
C 17.7g
F 55.2g
Nut and Seed Products·per 100g
Nuts Almonds Oil Roasted with Salt Added
607 cal
30% DV
P 21.2g
C 17.7g
F 55.2g
Nut and Seed Products·per 100g
Nuts Almonds Oil Roasted with Salt Added Smoke Flavor
607 cal
30% DV
P 21.4g
C 17.9g
F 55.9g
Nut and Seed Products·per 100g
Nuts Almonds Oil Roasted Without Salt Added
607 cal
30% DV
P 21.2g
C 17.7g
F 55.2g
Nut and Seed Products·per 100g
Nuts Beechnuts Dried
576 cal
29% DV
P 6.2g
C 33.5g
F 50g
Nut and Seed Products·per 100g
Nuts Brazilnuts Dried Unblanched
659 cal
33% DV
P 14.3g
C 11.7g
F 67.1g
Nut and Seed Products·per 100g
Nuts Butternuts Dried
612 cal
31% DV
P 24.9g
C 12.1g
F 57g
Nut and Seed Products·per 100g
Nuts Cashew Butter Plain with Salt Added
609 cal
30% DV
P 12.1g
C 30.3g
F 53g
Nut and Seed Products·per 100g
Nuts Cashew Butter Plain Without Salt Added
587 cal
29% DV
P 17.6g
C 27.6g
F 49.4g
Nut and Seed Products·per 100g
Nuts Cashew Nuts Dry Roasted with Salt Added
574 cal
29% DV
P 15.3g
C 32.7g
F 46.4g
Nut and Seed Products·per 100g
Nuts Cashew Nuts Dry Roasted Without Salt Added
574 cal
29% DV
P 15.3g
C 32.7g
F 46.4g
Nut and Seed Products·per 100g
Nuts Cashew Nuts Oil Roasted with Salt Added
581 cal
29% DV
P 16.8g
C 30.2g
F 47.8g
Nut and Seed Products·per 100g
Nuts Cashew Nuts Oil Roasted Without Salt Added
580 cal
29% DV
P 16.8g
C 29.9g
F 47.8g
Nut and Seed Products·per 100g
Nuts Cashew Nuts Raw
553 cal
28% DV
P 18.2g
C 30.2g
F 43.9g
Nut and Seed Products·per 100g
