Nuts and seeds: nutrition rankings
65 nuts and seeds in the ranking pool from USDA FoodData Central. Below: the richest nuts or seeds for each nutrient, the group median per serving, and 14 full nutrition profiles.
Nutrition profiles
Almonds164 kcalVitamin E 48% · Copper 29% · Manganese 26%Brazil nuts187 kcalSelenium 988% · Copper 55% · Magnesium 25%Cashews157 kcalCopper 70% · Manganese 24% · Magnesium 17%Chia seeds138 kcalManganese 93% · Copper 49% · Fiber 35%Flaxseed55 kcalSelenium 25% · Copper 15% · Manganese 11%Hazelnuts178 kcalManganese 75% · Copper 45% · Vitamin E 28%Hemp seeds166 kcalManganese 99% · Copper 53% · Magnesium 50%Macadamia nuts204 kcalManganese 139% · Thiamin 28% · Selenium 17%Pecans196 kcalCopper 29% · Manganese 28% · Thiamin 13%Pistachios159 kcalCopper 33% · Vitamin B6 28% · Thiamin 21%Pumpkin seeds158 kcalManganese 51% · Copper 39% · Magnesium 34%Sesame seeds52 kcalCopper 41% · Manganese 9.6% · Magnesium 7.5%Sunflower seeds166 kcalVitamin E 66% · Copper 59% · Thiamin 35%Walnuts185 kcalCopper 38% · Manganese 37% · Vitamin B6 11%
Richest nuts and seeds for each nutrient
| Nutrient | Richest source (per serving) | Amount | Group median / serving | Full list |
|---|---|---|---|---|
| Potassium | Seeds, hemp seed (hulled) (1 oz) | 340 mg 7.2% DV | 168 mg (n=65) | Nuts and seeds high in potassium |
| Magnesium | Seeds, hemp seed (hulled) (1 oz) | 198 mg 47% DV | 45 mg (n=65) | Nuts and seeds high in magnesium |
| Iron | Seeds, sesame seeds (whole, roasted and toasted) (1 oz) | 4.2 mg 23% DV | 1 mg (n=65) | Nuts and seeds high in iron |
| Protein | Seeds, hemp seed (hulled) (1 oz) | 8.9 g 18% DV | 4.5 g (n=65) | Nuts and seeds high in protein |
| Fiber | Seeds, chia seeds (dried) (1 oz) | 9.8 g 35% DV | 2.6 g (n=51) | Nuts and seeds high in fiber |
| Calcium | Seeds, sesame seeds (whole, roasted and toasted) (1 oz) | 280 mg 22% DV | 20 mg (n=65) | Nuts and seeds high in calcium |
| Zinc | Seeds, sesame butter (tahini, from unroasted kernels (non-chemically removed seed coat)) (2 tbsp) | 2.9 mg 27% DV | 1 mg (n=65) | Nuts and seeds high in zinc |
| Vitamin C | Nuts, chestnuts (japanese, dried) (1 oz) | 17.4 mg 19% DV | 0.3 mg (n=65) | Nuts and seeds high in vitamin C |
| Vitamin A (RAE) | Nuts, pistachio nuts (raw) (1 oz (49 kernels)) | 7 µg 0.8% DV | 0 µg (n=63) | All foods |
| Vitamin E | Seeds, sunflower seed kernels (oil roasted, without salt) (1 oz) | 10.3 mg 69% DV | 0.61 mg (n=39) | All foods |
| Vitamin K | Nuts, cashew nuts (oil roasted, without salt added) (1 oz (18 kernels)) | 9.8 µg 8.2% DV | 0.8 µg (n=30) | All foods |
| Vitamin B6 | Nuts, pistachio nuts (raw) (1 oz (49 kernels)) | 0.48 mg 28% DV | 0.1 mg (n=64) | All foods |
| Folate (DFE) | Seeds, sunflower seed butter (without salt) (2 tbsp) | 76 µg 19% DV | 16 µg (n=65) | All foods |
| Omega-3 (ALA+EPA+DHA) | Seeds, flaxseed (1 oz) | 5.51 g | 0.03 g (n=62) | All foods |
| Selenium | Nuts, brazilnuts (dried, unblanched) (1 oz (6 kernels)) | 543 µg 988% DV | 3.3 µg (n=41) | All foods |
| Copper | Seeds, sesame seeds (whole, dried) (1 oz) | 1.16 mg 129% DV | 0.33 mg (n=65) | All foods |
| Manganese | Nuts, hazelnuts or filberts (blanched) (1 oz) | 3.59 mg 156% DV | 0.6 mg (n=65) | All foods |
| Phosphorus | Seeds, hemp seed (hulled) (1 oz) | 468 mg 37% DV | 129 mg (n=65) | All foods |
| Choline | Seeds, flaxseed (1 oz) | 22 mg 4.1% DV | 15 mg (n=29) | All foods |
| Thiamin (B1) | Seeds, sesame butter (tahini, from unroasted kernels (non-chemically removed seed coat)) (2 tbsp) | 0.44 mg 37% DV | 0.1 mg (n=65) | All foods |
| Riboflavin (B2) | Nuts, almonds (dry roasted, without salt added) (1 oz (22 whole kernels)) | 0.34 mg 26% DV | 0.05 mg (n=64) | All foods |
| Niacin (B3) | Seeds, hemp seed (hulled) (1 oz) | 2.6 mg 16% DV | 0.5 mg (n=65) | All foods |
| Lutein + zeaxanthin | Nuts, pistachio nuts (raw) (1 oz (49 kernels)) | 823 µg | 2 µg (n=31) | All foods |
| Beta-carotene | Nuts, pistachio nuts (raw) (1 oz (49 kernels)) | 86 µg | 2 µg (n=36) | All foods |
| Monounsaturated fat | Nuts, macadamia nuts (dry roasted, without salt added) (1 oz (10-12 kernels)) | 16.8 g | 5.3 g (n=65) | All foods |
| Polyunsaturated fat | Nuts, walnuts (english) (1 oz (14 halves)) | 14 g | 3.2 g (n=65) | All foods |
Median is the middle value across the 65 nuts and seeds in the pool, per common serving. Foods USDA has not analysed for a nutrient are excluded from that nutrient's median.
Foods in this group
Nuts, Seeds and 63 more.
All food groups · All nutrient rankings
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.