Published by Saura ·
Nuts, seeds and oils nutrition: compare foods and portions
Compare edible nut kernels, dry seeds and olive oil in practical weighed portions. These foods are often used as toppings or recipe ingredients, so a 100 g ranking alone can give a misleading sense of a usual serving.
Quick answer
Shells are excluded from nut and seed portions. Chia values describe dry seeds before hydration; oil is measured by gram weight. A handful, tablespoon and cup are different measures, and nut drinks or spreads cannot be assigned the same values as whole kernels.
Read the preparation before comparing
Shells are excluded from nut and seed portions. Chia values describe dry seeds before hydration; oil is measured by gram weight. A handful, tablespoon and cup are different measures, and nut drinks or spreads cannot be assigned the same values as whole kernels.
The source is Fineli Release 20.0. The table reports available carbohydrate separately from fiber, rather than US Total Carbohydrate. The values are representative and rounded; use a specific package label when it better matches your food.
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| Food | Preparation | Energy | Protein | Available carbs | Fiber |
|---|---|---|---|---|---|
| Almonds | plain edible almonds | 602 kcal | 24.1 g | 6.6 g | 12.5 g |
| Walnuts | plain edible walnut kernels | 664 kcal | 15.2 g | 3.2 g | 6.7 g |
| Peanuts | plain edible peanuts | 551 kcal | 25.6 g | 12.5 g | 8.5 g |
| Cashews | plain edible cashew nuts | 574 kcal | 20 g | 18.8 g | 3.5 g |
| Hazelnuts | plain edible hazelnuts | 644 kcal | 14.1 g | 3.4 g | 17.5 g |
| Pistachios | plain edible pistachio kernels | 581 kcal | 21.4 g | 16.7 g | 10.3 g |
| Chia seeds | dry chia seeds | 459 kcal | 22.9 g | 0.2 g | 34.4 g |
| Pumpkin seeds | edible pumpkin-seed kernels | 590 kcal | 35.1 g | 2.9 g | 6 g |
| Sunflower seeds | edible sunflower-seed kernels | 617 kcal | 24.3 g | 2.7 g | 6 g |
| Olive oil | olive oil | 884 kcal | 0 g | 0 g | 0 g |
Open a food profile
Each profile includes an example portion, the exact source record, food-specific weighing notes and meal ideas.
- Almonds nutritionplain edible almonds
- Walnuts nutritionplain edible walnut kernels
- Peanuts nutritionplain edible peanuts
- Cashews nutritionplain edible cashew nuts
- Hazelnuts nutritionplain edible hazelnuts
- Pistachios nutritionplain edible pistachio kernels
- Chia seeds nutritiondry chia seeds
- Pumpkin seeds nutritionedible pumpkin-seed kernels
- Sunflower seeds nutritionedible sunflower-seed kernels
- Olive oil nutritionolive oil
Use nuts, seeds and oils in a meal
Add nuts or seeds to yogurt, salads, soups or grain bowls according to preference. Include the actual topping amount and use package values for coated products. Olive oil supplies fat without the protein or fiber in whole seeds. This extract does not quantify individual fatty acids or vitamins.
Make your estimate easier to review
Write down whether the amount is raw, cooked, drained or edible weight. Keep additions such as oil, cheese and sauce with the meal. For a mixed recipe, total the ingredients and divide by the finished yield or reasonably equal servings.
- Food portion sizes: measure what you eat, not a generic servingMake portion estimates clearer with edible weights, package serving sizes and a few reusable measurements for bread, rice, cheese, fruit and nuts.
- How to log cooking oil in a pan, tray or shared recipeMeasure cooking oil, divide it across shared servings and handle oil left in the pan without claiming an exact absorbed amount from a photo.
Nutrition values and photo results are estimates. Check ingredients and portions before saving a meal.
Keep exploring
- Nutrition library: food values and practical meal guidesExplore 80 food nutrition profiles and practical meal guides. Compare calories, protein and fiber with clear portions, preparation notes and source records.
- Grains and starches nutrition: compare foods and portionsCompare grains and starches calories, protein and fiber with source-backed food tables, clear preparation states and links to practical portion guides.
- Fish and seafood nutrition: compare foods and portionsCompare fish and seafood calories, protein and fiber with source-backed food tables, clear preparation states and links to practical portion guides.
- Food portion sizes: measure what you eat, not a generic servingMake portion estimates clearer with edible weights, package serving sizes and a few reusable measurements for bread, rice, cheese, fruit and nuts.
- How to log cooking oil in a pan, tray or shared recipeMeasure cooking oil, divide it across shared servings and handle oil left in the pan without claiming an exact absorbed amount from a photo.
Frequently asked questions
Are the amounts in this table recommended portions?
No. The comparison uses 100 g edible weights. Each individual profile also scales an example serving, which illustrates the arithmetic rather than prescribing an amount to eat.
Why might my label differ from this table?
The exact variety, product, preparation, water content and labelling convention can differ. Use a current product label for the packaged food you actually eat.
Sources and method
- Fineli — National Food Composition Database in Finland (THL)
Release 20.0, accessed May 9, 2026. CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). Selected records are scaled to example portions and rounded; available carbohydrate excludes fiber. Source values describe representative foods, not a laboratory measurement of your meal.
- Fineli food 379: Almond
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 376: Nut, walnut
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 378: Nut, peanut
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 11086: Nut, cashew nut
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 375: Nut, hazelnut
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 31212: Nut, pistachio nut
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 34847: Chia seed
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 31211: Pumpkin seed
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 11212: Sunflower seed
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 536: Olive oil
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.