🥜Food Group Guide
Nuts & Seeds Nutrition Guide
Healthy Fats, Minerals & Plant Protein in Nuts & Seeds
Compare chia seeds, pumpkin seeds, almonds, walnuts, and flaxseeds for essential omega fatty acids, magnesium, zinc, and vitamin E.
Nutritional Profile: Nuts and seeds are concentrated reservoirs of monounsaturated and polyunsaturated fats, plant sterols, magnesium, zinc, calcium, and antioxidant polyphenols.
Category Averages (per 100g)
570Avg Calories (kcal)
20.2gAvg Protein
14.3gAvg Fiber
5Verified Foods
Key Nutrients:
Verified Nuts & Seeds Foods (5)
Browse full nutrient chemistry profiles, portion benchmarks, and smart alternatives.
Expert Insights
Frequently Asked Questions About Nuts & Seeds
Which seeds are highest in magnesium and zinc?
Pumpkin seeds (pepitas) are exceptionally dense in magnesium (over 500mg/100g) and zinc, supporting enzymatic function and muscle recovery.
How do chia seeds compare to flaxseeds for omega-3?
Both chia and flaxseeds are top sources of alpha-linolenic acid (ALA). Chia seeds can be digested whole, whereas flaxseeds should be ground to unlock optimal nutrient absorption.