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mixed-nut-heart Nutritional table for nuts & seeds

Just five portions of nuts each week can help cut heart attack and cancer risk. They're rich in calcium, phytoestrogens and omega-3 fatty acids needed for healthy brain cells. Know your nuts, though, as each has it's own blend of nutritional benefits.

Both are concentrated sources of energy and protein.

Read more to find the nutrient contents of your favorite fruits, nuts, proteins and vegetables.

Nut/Seed	Protein/Fiber	Minerals	Vitamins
Almonds	1 ounce (23 whole nuts) of raw almonds contains 6.02 grams protein, 163 calories and 3.5 grams of dietary fiber.	Potassium - 200 mg Phosphorus - 137 mg Calcium - 75 mg Magnesium - 76 mg Iron - 1.05 mg Selenium - 0.7 mcg Zinc - 0.87 mg Manganese - 0.648 mg Copper - 0.282 mg Also contains a small amount of other minerals.	Vitamin B1 (thiamine) - 0.06 mg Vitamin B2 (riboflavin) - 0.287 mg Niacin - 0.96 mg Folate - 14 mcg Pantothenic Acid - 0.133 mg Vitamin B6 - 0.041 mg Vitamin E - 7.43 mg Contains some other vitamins in small amounts.
Amaranth	100 grams of cooked amaranth contain 3.8 grams protein, 102 calories and 2.1 grams dietary fiber.	Potassium - 135 mg Phosphorus - 148 mg Calcium - 47 mg Magnesium - 65 mg Iron - 2.1 mg Sodium - 6 mg Manganese - 0.854 mg Zinc - 0.86 mg Copper - 0.149 mg Selenium - 5.5 mcg Also contains trace amounts of other minerals.	Vitamin B1 (thiamine) - 0.015 mg Vitamin B2 (riboflavin) - 0.022 mg Niacin - 0.235 mg Vitamin B6 - 0.113 mg Folate - 22 mcg Vitamin E - 0.19 mg Contains some other vitamins in small amounts.
Brazil Nuts	1 ounce (6 whole nuts) contains 4.06 grams of protein, 186 calories and 2.1 grams of fiber.	Potassium - 187 mg Phosphorus - 206 mg Calcium - 45 mg Magnesium - 107 mg Iron - 0.69 mg Sodium - 1 mg Manganese - 0.347 mg Zinc - 1.15 mg Copper - 0.494 mg Selenium - 543.5 mcg Also contains trace amounts of other minerals.	Vitamin C - 0.2 mg Vitamin B1 (thiamine) - 0.175 mg Vitamin B2 (riboflavin) - 0.01 mg Niacin - 0.084 mg Pantothenic Acid - 0.052 mg Vitamin B6 - 0.029 mg Folate - 6 mcg Vitamin E - 1.62 mg Contains some other vitamins in small amounts.
Buckwheat	100 grams of buckwheat contain 13.25 grams protein, 343 calories and 10 grams dietary fiber.	Potassium - 460 mg Phosphorus - 347 mg Calcium - 18 mg Magnesium - 231 mg Iron - 2.2 mg Sodium - 1 mg Manganese - 1.3 mg Zinc - 2.4 mg Copper - 1.1 mg Selenium - 8.3 mcg Also contains trace amounts of other minerals.	Vitamin B1 (thiamine) - 0.101 mg Vitamin B2 (riboflavin) - 0.425 mg Niacin - 7.02 mg Pantothenic Acid - 1.233 mg Vitamin B6 - 0.21 mg Folate - 30 mcg Contains some other vitamins in small amounts.
Cashews	One ounce of raw, unsalted cashew nuts contains 5.17 grams of protein, 157 calories and 0.94 grams of fiber.	Potassium - 187 mg Phosphorus - 168 mg Calcium - 10 mg Magnesium - 83 mg Iron - 1.89 mg Sodium - 3 mg Manganese - 0.469 mg Zinc - 1.64 mg Copper - 0.622 mg Selenium - 5.6 mcg Also contains trace amounts of other minerals.	Vitamin C - 0.1 mg Vitamin B1 (thiamine) - 0.12 mg Vitamin B2 (riboflavin) - 0.016 mg Niacin - 0.301 mg Pantothenic Acid - 0.245 mg Vitamin B6 - 0.118 mg Folate - 7 mcg Vitamin E - 0.26 mg Vitamin K - 9.7 mcg Contains some other vitamins in small amounts.
Chestnuts	Ten (10) roasted kernels with no salt added contain 2.66 grams protein, 206 calories and 4.3 grams fiber. (Note: chestnuts must be boiled or roasted before eating due to the high levels of tannic acid.)	Potassium - 497 mg Phosphorus - 90 mg Calcium - 24 mg Magnesium - 28 mg Iron - 0.76 mg Sodium - 2 mg Manganese - 0.991 mg Zinc - 0.48 mg Copper - 0.426 mg Selenium - 1 mcg Also contains trace amounts of other minerals.	Vitamin C - 21.8 mg Vitamin B1 (thiamine) - 0.204 mg Vitamin B2 (riboflavin) - 0.147 mg Niacin - 1.127 mg Pantothenic Acid - 0.465 mg Vitamin B6 - 0.417 mg Folate - 59 mcg Vitamin A - 20 IU Vitamin E - 0.42 mg Vitamin K - 6.6 mcg Contains some other vitamins in small amounts.
Coconut	One cup of raw, shredded coconut contains 2.66 grams of protein, 283 calories and 7.2 grams of dietary fiber.	Potassium - 285 mg Phosphorus - 90 mg Calcium - 11 mg Magnesium - 26 mg Iron - 1.94 mg Sodium - 16 mg Manganese - 1.2 mg Zinc - 0.88 mg Copper - 0.348 mg Selenium - 8.1 mcg Also contains trace amounts of other minerals.	Vitamin C - 2.6 mg Vitamin B1 (thiamine) - 0.053 mg Vitamin B2 (riboflavin) - 0.016 mg Niacin - 0.432 mg Pantothenic Acid - 0.24 mg Vitamin B6 - 0.043 mg Folate - 21 mcg Vitamin E - 0.19 mg Vitamin K - 0.2 mcg Contains some other vitamins in small amounts.
Flax Seed	One tablespoon of raw flax seeds contains 1.88 grams of protein, 55 calories and 2.8 grams of dietary fiber.	Potassium - 84 mg Phosphorus - 66 mg Calcium - 26 mg Magnesium - 40 mg Iron - 0.59 mg Sodium - 3 mg Manganese - 0.256 mg Zinc - 0.45 mg Copper - 0.126 mg Selenium - 2.6 mcg Also contains trace amounts of other minerals.	Vitamin C 0.1 mg Vitamin B1 (thiamine) - 0.169 mg Vitamin B2 (riboflavin) - 0.017 mg Niacin - 0.317 mg Pantothenic Acid - 0.101 mg Vitamin B6 - 0.049 mg Folate - 9 mcg Vitamin E - 0.03 mg Vitamin K - 0.4 mcg Contains some other vitamins in small amounts.
Hazelnuts	One ounce (21 whole kernels) of hazelnuts contains 4.24 grams of protein, 178 calories and 2.7 grams of dietary fiber.	Potassium - 193 mg Phosphorus - 82 mg Calcium - 32 mg Magnesium - 46 mg Iron - 1.33 mg Manganese - 1.751 mg Zinc - 0.69 mg Copper - 0.489 mg Selenium - 0.7 mcg Also contains trace amounts of other minerals.	Vitamin C - 1.8 mg Vitamin B1 (thiamine) - 0.182 mg Vitamin B2 (riboflavin) - 0.032 mg Niacin - 0.51 mg Pantothenic Acid - 0.26 mg Vitamin B6 - 0.16 mg Folate - 32 mcg Vitamin A - 6 IU Vitamin E - 4.26 mg Vitamin K - 4 mcg Contains some other vitamins in small amounts.
Macadamias	One once (10-12 kernels) of raw macadamia nuts contains 2.24 grams protein, 204 calories and 2.4 grams fiber.	Potassium - 104 mg Phosphorus - 53 mg Calcium - 24 mg Magnesium - 37 mg Iron - 1.05 mg Sodium - 1 mg Manganese - 1.171 mg Zinc - 0.37 mg Copper - 0.214 mg Selenium - 1 mcg Also contains trace amounts of other minerals.	Vitamin C - 0.3 mg Vitamin B1 (thiamine) - 0.339 mg Vitamin B2 (riboflavin) - 0.046 mg Niacin - 0.701 mg Pantothenic Acid - 0.215 mg Vitamin B6 - 0.078 mg Folate - 3 mcg Vitamin E - 0.15 mg Contains some other vitamins in small amounts.
peanuts	One ounce of dry roasted peanuts contains 6.71 grams of protein, 166 calories and 2.3 grams of dietary fiber.	Potassium -187 mg Phosphorus - 101 mg Calcium - 15 mg Magnesium - 50 mg Iron - 0.64 mg Sodium - 2 mg Manganese - 0.591 mg Zinc - 0.94 mg Copper - 0.190 mg Selenium - 2.1 mcg Also contains trace amounts of other minerals.	Vitamin B1 (thiamine) - 0.124 mg Vitamin B2 (riboflavin) - 0.028 mg Niacin - 3.834 mg Pantothenic Acid - 0.395 mg Vitamin B6 - 0.073 mg Folate - 41 mcg Vitamin E - 1.96 mg Contains some other vitamins in small amounts.
Pecans	One ounce (19 halves) of raw pecans contains 2.6 grams protein, 196 calories and 2.7 grams fiber.	Potassium - 116 mg Phosphorus - 79 mg Calcium - 20 mg Magnesium - 34 mg Iron - 0.72 mg Manganese - 1.276 mg Zinc - 1.28 mg Copper - 0.34 mg Selenium - 1.1 mcg Also contains trace amounts of other minerals.	Vitamin C - 0.3 mg Vitamin B1 (thiamine) - 0.187 mg Vitamin B2 (riboflavin) - 0.01 mg Niacin - 0.331 mg Pantothenic Acid - 0.245 mg Vitamin B6 - 0.06 mg Folate - 6 mcg Vitamin A - 16 IU Vitamin E - 0.4 mg Vitamin K - 1 mcg Contains some other vitamins in small amounts.
Pine Nuts / Pignolias	One ounce of pine nuts (167 kernels) contains 3.88 grams of protein, 191 calories and 1.0 grams of dietary fiber.	Potassium - 169 mg Phosphorus - 163 mg Calcium - 5 mg Magnesium - 71 mg Iron - 1.57 mg Sodium - 1 mg Manganese - 2.495 mg Zinc - 1.83 mg Copper - 0.375 mg Selenium - 0.2 mcg Also contains trace amounts of other minerals.	Vitamin C - 0.2 mg Vitamin B1 (thiamine) - 0.103 mg Vitamin B2 (riboflavin) - 0.064 mg Niacin - 1.244 mg Pantothenic Acid - 0.089 mg Vitamin B6 - 0.027 mg Folate - 10 mcg Vitamin A - 8 IU Vitamin E - 2.65 mg Vitamin K - 15.3 mcg Contains some other vitamins in small amounts.
Pistachios	One ounce of dry roasted pistachio nuts (no salt) (49 kernels) contains 6.05 grams of protein, 162 calories and 2.9 grams of dietary fiber.	Potassium - 295 mg Phosphorus - 137 mg Calcium - 31 mg Magnesium - 34 mg Iron - 1.19 mg Sodium - 3 mg Manganese - 0.361 mg Zinc - 0.65 mg Copper - 0.376 mg Selenium - 2.6 mcg Also contains trace amounts of other minerals.	Vitamin C - 0.7 mg Vitamin B1 (thiamine) - 0.238 mg Vitamin B2 (riboflavin) - 0.045 mg Niacin - 0.404 mg Pantothenic Acid - 0.145 mg Vitamin B6 - 0.361 mg Folate - 14 mcg Vitamin A - 74 IU Vitamin E - 0.55 mg Vitamin K - 3.7 mcg Contains some other vitamins in small amounts.
Pumpkin Seeds	One ounce of roasted pumpkin or squash seed kernals (no salt) contains 8.46 grams of protein, 163 calories and 1.8 grams of dietary fiber.	Potassium - 223 mg Phosphorus - 333 mg Calcium - 15 mg Magnesium - 156 mg Iron - 2.29 mg Sodium - 5 mg Manganese - 1.273 mg Zinc - 2.17 mg Copper - 0.361 mg Selenium - 2.7 mcg Also contains trace amounts of other minerals.	Vitamin C - 0.5 mg Vitamin B1 (thiamine) - 0.02 mg Vitamin B2 (riboflavin) - 0.043 mg Niacin - 1.256 mg Pantothenic Acid - 0.162 mg Vitamin B6 - 0.028 mg Folate - 16 mcg Vitamin A - 2 IU Vitamin E - 0.16 mg Vitamin K - 1.3 mcg Contains some other vitamins in small amounts.
Quinoa	100 grams of cooked quinoa contain 4.4 grams protein, 120 calories and 2.8 grams dietary fiber.	Potassium - 172 mg Phosphorus - 152 mg Calcium - 17 mg Magnesium - 64 mg Iron - 1.49 mg Sodium - 7 mg Manganese - 0.631 mg Zinc - 1.09 mg Copper - 0.192 mg Selenium - 2.8 mcg Also contains trace amounts of other minerals.	Vitamin B1 (thiamine) - 0.107 mg Vitamin B2 (riboflavin) - 0.11 mg Niacin - 0.412 mg Vitamin B6 - 0.123 mg Folate - 42 mcg Vitamin A - 5 IU Vitamin E - 0.63 mg Contains some other vitamins in small amounts.
Sesame Seeds	One tablespoon of dried sesame seeds (no salt) contains 1.6 grams of protein, 52 calories and 1.1 grams of dietary fiber.	Potassium - 42 mg Phosphorus - 57 mg Calcium - 88 mg Magnesium - 32 mg Iron - 1.31 mg Sodium - 1 mg Manganese - 0.221 mg Zinc - 0.7 mg Copper - 0.367 mg Selenium - 3.1 mcg Also contains trace amounts of other minerals.	Vitamin B1 (thiamine) - 0.071 mg Vitamin B2 (riboflavin) - 0.022 mg Niacin - 0.406 mg Pantothenic Acid - 0.005 mg Vitamin B6 - 0.071 mg Folate - 9 mcg Vitamin A - 1 IU Vitamin E - 0.02 mg Contains some other vitamins in small amounts.
Sunflower Seeds	One ounce of sunflower seed kernels, dry-roasted without salt contains 5.48 grams of protein, 165 calories and 3.1 grams of dietary fiber.	Potassium - 241 mg Phosphorus - 327 mg Calcium - 20 mg Magnesium - 37 mg Iron - 1.08 mg Sodium - 1 mg Manganese - 0.598 mg Zinc - 1.5 mg Copper - 0.519 mg Selenium - 22.5 mcg Also contains trace amounts of other minerals.	Vitamin C - 0.4 mg Vitamin B1 (thiamine) - 0.03 mg Vitamin B2 (riboflavin) - 0.07 mg Niacin - 1.996 mg Pantothenic Acid - 1.996 mg Vitamin B6 - 0.228 mg Folate - 67 mcg Vitamin A - 3 IU Vitamin E - 7.4 mg Vitamin K - 0.8 mcg Contains some other vitamins in small amounts.
Walnuts	1 ounce (14 halves) English walnuts contains 4.32 mg protein, 185 calories and 1.9 mg fiber.	Potassium - 125 mg Phosphorus - 98 mg Calcium - 28 mg Magnesium - 45 mg Iron - 0.82 mg Sodium - 1 mg Manganese - 0.968 mg Zinc - 0.88 mg Copper - 0.45 mg Selenium - 1.4 mcg Also contains trace amounts of other minerals.	Vitamin C - 0.4 mg Vitamin B1 (thiamine) - 0.097 mg Vitamin B2 (riboflavin) - 0.043 mg Niacin - 0.319 mg Pantothenic Acid - 0.162 mg Vitamin B6 - 0.152 mg Folate - 28 mcg Vitamin A - 6 IU Vitamin E - 0.2 mg Vitamin K - 0.8 mcg Contains some other vitamins in small amounts.
Wheat - Durum	100 grams of durum wheat contain 13.68 grams protein and 339 calories.	Potassium - 431 mg Phosphorus - 508 mg Calcium - 34 mg Magnesium - 144 mg Iron - 3.52 mg Sodium - 2 mg Manganese - 3.012 mg Zinc - 4.16 mg Copper - 0.553 mg Selenium - 89.4 mcg Also contains trace amounts of other minerals.	Vitamin B1 (thiamine) - 0.419 mg Vitamin B2 (riboflavin) - 0.121 mg Niacin - 6.738 mg Pantothenic Acid - 0.935 mg Vitamin B6 - 0.419 mg Folate - 43 mcg Contains some other vitamins in small amounts.
Wheat - Hard Red	100 grams of hard red wheat contain 15.40 grams protein, 329 calories and 12.2 grams of dietary fiber.	Potassium - 340 mg Phosphorus - 332 mg Calcium - 25 mg Magnesium - 124 mg Iron - 3.6 mg Sodium - 2 mg Manganese - 4.055 mg Zinc - 2.78 mg Copper - 0.41 mg Selenium - 70.7 mcg Also contains trace amounts of other minerals.	Vitamin B1 (thiamine) - 0.504 mg Vitamin B2 (riboflavin) - 0.11 mg Niacin - 5.71 mg Pantothenic Acid - 0.935 mg Vitamin B6 - 0.336 mg Folate - 43 mcg Vitamin A - 9 IU Vitamin E - 1.01 mg Vitamin K - 1.9 mcg Contains some other vitamins in small amounts.
Wheat - Hard White	100 grams of hard white wheat contain 11.31 grams protein, 342 calories and 12.2 grams dietary fiber.	Potassium - 432 mg Phosphorus - 355 mg Calcium - 32 mg Magnesium - 93 mg Iron - 4.56 mg Sodium - 2 mg Manganese - 3.821 mg Zinc - 3.33 mg Copper - 0.363 mg Also contains trace amounts of other minerals.	Vitamin B1 (thiamine) - 0.387 mg Vitamin B2 (riboflavin) - 0.108 mg Niacin - 4.381 mg Pantothenic Acid - 0.954 mg Vitamin B6 - 0.368 mg Folate - 38 mcg Vitamin A - 9 IU Vitamin E - 1.01 mg Vitamin K - 1.9 mcg Contains some other vitamins in small amounts.

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