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mixed-nut-heartNutritional 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

almonds nutritional information

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

Amaranth nutritional information

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

Brazil nut nutritional information

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

Buckwheat nutritional information

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

Cashews nutritional information

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

Chestnuts nutritional information

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

Coconut nutritional information

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

Flax seed nutritional information

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

Hazelnuts nutritional information

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

Macadamias nutritional information

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

peanuts nutritional information

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

Pecans nutritional information

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

Pine Nuts nutritional information

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

Pistachios nutritional information

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

Pumpkin seeds nutritional information

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

Quinoa nutritional information

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

Sesame Seed nutritional information

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

Sunflower seeds nutritional information

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

Walnuts nutritional information

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

Chestnuts nutritional information

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

Hard Red Wheat nutritional information

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

Hard White Wheat nutritional information

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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