Nuts & Seeds

All serving sizes are 100 grams. The Nutrition on this page is from the USDA Release 28 (2016) Version 1 [1]

Food NameSodium (mg)Potassium (mg)Phosphorus (mg)Protein (g)
Seeds, breadfruit seeds, raw259411757.4
Seeds, breadfruit seeds, boiled238751245.3
Seeds, breadnut tree seeds, raw311183675.97
Seeds, breadnut tree seeds, dried5320111788.62
Seeds, chia seeds, dried1640786016.54
Seeds, cottonseed flour, partially defatted (glandless)351772159740.96
Seeds, cottonseed flour, low fat (glandless)351761158749.83
Seeds, cottonseed meal, partially defatted (glandless)371869168449.1
Seeds, hemp seed, hulled51200165031.56
Seeds, lotus seeds, dried5136862615.41
Seeds, pumpkin and squash seed kernels, dried7809123330.23
Seeds, pumpkin and squash seed kernels, roasted, without salt18788117429.84
Seeds, safflower seed kernels, dried368764416.18
Seeds, safflower seed meal, partially defatted36863835.62
Seeds, sesame seeds, whole, dried1146862917.73
Seeds, sesame seeds, whole, roasted and toasted1147563816.96
Seeds, sesame seed kernels, toasted, without salt added (decorticated)3940677416.96
Seeds, sesame flour, partially defatted4142581040.32
Seeds, sesame flour, low-fat3939775750.14
Seeds, sesame meal, partially defatted3940677416.96
Seeds, sunflower seed kernels, dried964566020.78
Seeds, sunflower seed kernels, dry roasted, without salt3850115519.33
Seeds, sunflower seed kernels, oil roasted, without salt3483113920.06
Seeds, sunflower seed kernels, toasted, without salt3491115817.21
Seeds, sunflower seed butter, without salt357666617.28
Seeds, sunflower seed flour, partially defatted36768948.06
Nuts, acorns, raw0539796.15
Nuts, acorns, dried07091038.1
Nuts, acorn flour, full fat07121037.49
Nuts, almonds173348121.15
Nuts, almonds, blanched1965948121.4
Nuts, almonds, dry roasted, without salt added371347120.96
Nuts, almonds, oil roasted, without salt added169946621.23
Nuts, almond paste93142589
Nuts, beechnuts, dried38101706.2
Nuts, brazilnuts, dried, unblanched365972514.32
Nuts, butternuts, dried142144624.9
Nuts, cashew nuts, dry roasted, without salt added1656549015.31
Nuts, cashew nuts, oil roasted, without salt added1363253116.84
Nuts, cashew nuts, raw1266059318.22
Nuts, cashew butter, plain, without salt added1554645717.56
Nuts, chestnuts, chinese, raw3447964.2
Nuts, chestnuts, chinese, dried57261556.82
Nuts, chestnuts, chinese, boiled and steamed2306662.88
Nuts, chestnuts, chinese, roasted44771024.48
Nuts, chestnuts, european, raw, unpeeled3518932.42
Nuts, chestnuts, european, raw, peeled2484381.63
Nuts, chestnuts, european, dried, unpeeled379861756.39
Nuts, chestnuts, european, dried, peeled379911375.01
Nuts, chestnuts, european, boiled and steamed27715992
Nuts, coconut meat, raw203561133.33
Nuts, coconut meat, dried (desiccated), not sweetened375432066.88
Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged2853611003.13
Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned203241033.35
Nuts, coconut meat, dried (desiccated), toasted375542115.3
Nuts, coconut cream, raw (liquid expressed from grated meat)43251223.63
Nuts, coconut cream, canned, sweetened36101221.17
Nuts, coconut milk, raw (liquid expressed from grated meat and water)152631002.29
Nuts, coconut milk, canned (liquid expressed from grated meat and water)13220962.02
Nuts, coconut water (liquid from coconuts)105250200.72
Nuts, hazelnuts or filberts068029014.95
Nuts, hazelnuts or filberts, blanched065831013.7
Nuts, hazelnuts or filberts, dry roasted, without salt added075531015.03
Nuts, ginkgo nuts, raw75101244.32
Nuts, ginkgo nuts, dried1399826910.35
Nuts, ginkgo nuts, canned307180542.29
Nuts, hickorynuts, dried143633612.72
Nuts, macadamia nuts, raw53681887.91
Nuts, macadamia nuts, dry roasted, without salt added43631987.79
Nuts, mixed nuts, dry roasted, with peanuts, without salt added464343819.5
Nuts, mixed nuts, dry roasted, with peanuts, salt added, PLANTERS pistachio blend23275849321.95
Nuts, mixed nuts, oil roasted, with peanuts, without salt added563245620.04
Nuts, mixed nuts, oil roasted, without peanuts, without salt added1154444915.52
Nuts, formulated, wheat-based, unflavored, with salt added50531837113.82
Nuts, mixed nuts, dry roasted, with peanuts, salt added, CHOSEN ROASTER11358541218
Nuts, pecans04102779.17
Nuts, pecans, dry roasted, without salt added14242939.5
Nuts, pecans, oil roasted, without salt added13922639.2
Nuts, pilinuts, dried350757510.8
Nuts, pine nuts, dried259757513.69
Nuts, pine nuts, pinyon, dried726283511.57
Nuts, pistachio nuts, raw1102549020.16
Nuts, pistachio nuts, dry roasted, without salt added6100746921.05
Nuts, walnuts, black, dried252351324.06
Nuts, walnuts, english244134615.23
Nuts, walnuts, glazed446232NULL8.28
Nuts, walnuts, dry roasted, with salt added64345932914.29
Seeds, breadfruit seeds, roasted2810821756.2
Seeds, cottonseed kernels, roasted (glandless)25135080032.59
Seeds, pumpkin and squash seeds, whole, roasted, without salt189199218.55
Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)11541473217
Nuts, chestnuts, european, roasted25921073.17
Seeds, sesame butter, paste1258265918.08
Seeds, sesame flour, high-fat4142380730.78
Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat)145979017.95
Seeds, watermelon seed kernels, dried9964875528.33
Nuts, chestnuts, japanese, dried347681695.25
Nuts, coconut milk, frozen (liquid expressed from grated meat and water)12232591.61
Nuts, coconut meat, dried (desiccated), creamed375512095.3
Nuts, coconut meat, dried (desiccated), sweetened, shredded2623371072.88
Seeds, sisymbrium sp. seeds, whole, dried922130612.14
Nuts, almond butter, plain, without salt added774850820.96
Seeds, sesame butter, tahini, from raw and stone ground kernels7441475217.81
Nuts, formulated, wheat-based, all flavors except macadamia, without salt9132036613.11
Seeds, sesame seed kernels, dried (decorticated)4737066720.45
Nuts, chestnuts, japanese, raw14329722.25
Nuts, chestnuts, japanese, boiled and steamed5119260.82
Nuts, chestnuts, japanese, roasted19427932.97
Seeds, lotus seeds, raw13671684.13
Nuts, almonds, honey roasted, unblanched13056040018.17
Seeds, flaxseed3081364218.29
Seeds, pumpkin and squash seed kernels, roasted, with salt added256788117429.84
Seeds, sesame seed kernels, toasted, with salt added (decorticated)58840677416.96
Seeds, sunflower seed kernels from shell, dry roasted, with salt added6008850115519.33
Seeds, sunflower seed kernels, dry roasted, with salt added655850115519.33
Seeds, sunflower seed kernels, oil roasted, with salt added733483113920.06
Seeds, sunflower seed kernels, toasted, with salt added613491115817.21
Seeds, sunflower seed butter, with salt added33157666617.28
Nuts, almonds, dry roasted, with salt added49871347120.96
Nuts, almonds, oil roasted, with salt added33969946621.23
Nuts, almonds, oil roasted, with salt added, smoke flavor548679NULL21.43
Nuts, cashew nuts, dry roasted, with salt added64056549015.31
Nuts, cashew nuts, oil roasted, with salt added30863253116.84
Nuts, cashew butter, plain, with salt added29544738812.12
Nuts, macadamia nuts, dry roasted, with salt added3533631987.79
Nuts, mixed nuts, dry roasted, with peanuts, with salt added34569343517.3
Nuts, mixed nuts, oil roasted, with peanuts, with salt added27363245620.04
Nuts, mixed nuts, oil roasted, without peanuts, with salt added30654444915.52
Nuts, pecans, dry roasted, with salt added3834242939.5
Nuts, pecans, oil roasted, with salt added3933922639.2
Nuts, pistachio nuts, dry roasted, with salt added428100746921.05
Seeds, pumpkin and squash seeds, whole, roasted, with salt added25419199218.55
Nuts, almonds, oil roasted, lightly salted14369946621.23
Nuts, almond butter, plain, with salt added22774850820.96
Seeds, sesame butter, tahini, type of kernels unspecified3545979017.4
Nuts, mixed nuts, oil roasted, with peanuts, lightly salted16163245620.04
Nuts, mixed nuts, oil roasted, without peanuts, lightly salted14371443317.86

Sources:

  1. The Nutrition on this page is simplified and from the USDA Release 28 (2016) Version 1
  2. The nutrition facts on this website are driven by the USDA Agricultural Research Service (ARS) Nutrition Facts Database. You can find theĀ raw files here, along with theĀ documentation.