USDA food group
Nut and Seed Products
USDA's reference data holds 156 records in nut and seed products, which name 33 common foods. Each is listed with its calories, protein, fat and carbohydrate per 100 g and its typical portion.
| Food | Calories | Protein | Fat | Carbohydrate | Typical portion |
|---|---|---|---|---|---|
| Acorns | 387 | 6.2 g | 23.9 g | 40.8 g | 1 oz (28 g): 110 calories |
| Almond butter | 641 | 20.7 g | 52.7 g | 21.1 g | 1 tablespoon (16 g): 103 calories |
| Almond paste | 458 | 9.0 g | 27.7 g | 47.8 g | 1 oz (28 g): 130 calories |
| Almonds | 579 | 21.1 g | 49.9 g | 21.6 g | 1 oz (28 g): 164 calories |
| Brazilnuts | 659 | 14.3 g | 67.1 g | 11.7 g | 1 oz (28 g): 187 calories |
| Breadfruit seeds | 191 | 7.4 g | 5.6 g | 29.2 g | 1 oz (28 g): 54 calories |
| Breadnut tree seeds | 217 | 6.0 g | 1.0 g | 46.3 g | 1 oz (28 g): 62 calories |
| Cashew butter | 609 | 12.1 g | 53.0 g | 30.3 g | 1 tablespoon (16 g): 97 calories |
| Cashew nuts | 553 | 18.2 g | 43.9 g | 30.2 g | 1 oz (28 g): 157 calories |
| Chestnuts | 224 | 4.2 g | 1.1 g | 49.1 g | 1 oz (28 g): 64 calories |
| Chia seeds | 486 | 16.5 g | 30.7 g | 42.1 g | 1 oz (28 g): 138 calories |
| Coconut cream | 330 | 3.6 g | 34.7 g | 6.7 g | 1 tbsp (15 g): 50 calories |
| Coconut meat | 354 | 3.3 g | 33.5 g | 15.2 g | 1 piece (45 g): 159 calories |
| Coconut milk | 230 | 2.3 g | 23.8 g | 5.5 g | 1 tbsp (15 g): 35 calories |
| Coconut water | 19 | 0.7 g | 0.2 g | 3.7 g | 1 tbsp (15 g): 3 calories |
| Cottonseed flour | 332 | 49.8 g | 1.4 g | 36.1 g | 1 oz (28 g): 94 calories |
| Flaxseed | 534 | 18.3 g | 42.2 g | 28.9 g | 1 tbsp, whole (10 g): 55 calories |
| Ginkgo nuts | 182 | 4.3 g | 1.7 g | 37.6 g | 1 oz (28 g): 52 calories |
| Hazelnuts | 628 | 14.9 g | 60.8 g | 16.7 g | 1 oz (28 g): 178 calories |
| Lotus seeds | 89 | 4.1 g | 0.5 g | 17.3 g | 1 oz (28 g): 25 calories |
| Macadamia nuts | 718 | 7.9 g | 75.8 g | 13.8 g | 1 oz (28 g): 204 calories |
| Pecans | 691 | 9.2 g | 72.0 g | 13.9 g | 1 oz (28 g): 196 calories |
| Pine nuts | 673 | 13.7 g | 68.4 g | 13.1 g | 1 oz (28 g): 191 calories |
| Pistachio nuts | 560 | 20.2 g | 45.3 g | 27.2 g | 1 oz (28 g): 159 calories |
| Pumpkin seeds | 567 | 29.5 g | 48.5 g | 14.5 g | 1 oz, without shell (28 g): 161 calories |
| Sesame butter | 586 | 18.1 g | 50.9 g | 24.1 g | 1 tbsp (16 g): 94 calories |
| Sesame flour | 333 | 50.1 g | 1.8 g | 35.5 g | 1 oz (28 g): 94 calories |
| Sesame seed kernels | 567 | 17.0 g | 48.0 g | 26.0 g | 1 oz (28 g): 161 calories |
| Sesame seeds | 565 | 17.0 g | 48.0 g | 25.7 g | 1 oz (28 g): 160 calories |
| Sunflower seed butter | 617 | 17.3 g | 55.2 g | 23.3 g | 1 oz (28 g): 175 calories |
| Sunflower seed kernels | 619 | 17.2 g | 56.8 g | 20.6 g | 1 oz (28 g): 175 calories |
| Sunflower seeds | 567 | 18.4 g | 47.6 g | 25.9 g | 1 oz, without shell (28 g): 161 calories |
| Walnuts | 668 | 9.8 g | 56.9 g | 29.0 g | 1 oz (28 g): 189 calories |
Source: USDA FoodData Central (SR Legacy, Foundation, Survey), April 30, 2026 release.
Lists within this group
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov