Early version. Nutrient values from USDA FoodData Central; dietitian review in progress. Not medical advice.

Healthiest Nuts and Seeds

The most nutrient-dense of the nuts and seeds we cover is sunflower seeds (70/100). Lowest in calories: chia seeds (486 kcal per 100 g). Most protein: hemp seeds (32 g per 100 g). Nuts and seeds are calorie-dense and nutrient-rich at the same time. Portion is the main thing to watch.

  1. #1

    Sunflower seeds

    584 kcal per 100 g

    70

    8.6 g fiber, 21 g protein per 100 g

  2. #2

    Chia seeds

    486 kcal per 100 g

    67

    34.4 g fiber, 17 g protein per 100 g

  3. #3

    Almonds

    579 kcal per 100 g

    64

    12.5 g fiber, 21 g protein per 100 g

  4. #4

    Hemp seeds

    553 kcal per 100 g

    59

    4 g fiber, 32 g protein per 100 g

  5. #5

    Flaxseed

    534 kcal per 100 g

    58

    27.3 g fiber, 18 g protein per 100 g

  6. #6

    Sesame seeds

    573 kcal per 100 g

    55

    11.8 g fiber, 18 g protein per 100 g

  7. #7

    Pumpkin seeds

    559 kcal per 100 g

    53

    6 g fiber, 30 g protein per 100 g

  8. #8

    Hazelnuts

    628 kcal per 100 g

    45

    9.7 g fiber, 15 g protein per 100 g

  9. #9

    Peanuts

    567 kcal per 100 g

    41

    8.5 g fiber, 26 g protein per 100 g

  10. #10

    Pistachios

    560 kcal per 100 g

    35

    10.6 g fiber, 20 g protein per 100 g

  11. #11

    Pine nuts

    673 kcal per 100 g

    34

    3.7 g fiber, 14 g protein per 100 g

  12. #12

    Cashews

    553 kcal per 100 g

    32

    3.3 g fiber, 18 g protein per 100 g

  13. #13

    Brazil nuts

    659 kcal per 100 g

    28

    7.5 g fiber, 14 g protein per 100 g

  14. #14

    Walnuts

    654 kcal per 100 g

    23

    6.7 g fiber, 15 g protein per 100 g

  15. #15

    Pecans

    691 kcal per 100 g

    20

    9.6 g fiber, 9 g protein per 100 g

  16. #16

    Macadamia nuts

    718 kcal per 100 g

    17

    8.6 g fiber per 100 g

Ranked by the HowHealthyIs Score, which measures nutrient density per 100 kcal. A lower rank does not make a food unhealthy. How the score works