Calories in roasted nut and seed: 349 kcal

What’s in a 300 g serving

About a third of a serving is water. The rest is 74.7 g fat and 58.8 g carbohydrate.

74.7 gFat

38.7 gProtein

58.8 gCarbohydrate

12.6 gFibre

104 gWater

11.1 gMinerals and the rest

74.7 gFat
38.7 gProtein
58.8 gCarbohydrate
12.6 gFibre
104 gWater
11.1 gMinerals and the rest

Above average for dishes

Nut and seed is 349 kcal per 100 g. The 603 dishes in this database average 180.

Nut and seed349

Dishes average180

High in fat

24.9 g of fat per 100 g, which is red on a UK traffic-light label (the line is 17.5 g). 3.4 g of it is saturated.

Fat, per serving74.7 g

Saturates, per serving10.2 g

Vitamins and minerals in nut and seed

Ten of the 22 recorded reach the “high in” level. Manganese leads by a long way.

210 %

Manganese

4.2 mg in a 300 g serving

4th of 520 dishes

Manganese contributes to normal energy-yielding metabolism, to the maintenance of normal bones and to the protection of cells from oxidative stress.

Chloride1470 mg184 %

Copper1.8 mg180 %

Vitamin E21.5 mg179 %

Niacin (vitamin B3)21.9 mg137 %

Biotin0.0666 mg133 %

Also high in

A source of

Only a trace

Vitamin C

None recorded

Vitamin D
Vitamin B12

Show all 22 with amounts

Manganese4.2 mg, 210 %

Chloride1470 mg, 184 %

Copper1.8 mg, 180 %

Vitamin E21.5 mg, 179 %

Niacin (vitamin B3)21.9 mg, 137 %

Biotin0.0666 mg, 133 %

Phosphorus900 mg, 129 %

Magnesium390 mg, 104 %

Thiamin (vitamin B1)1 mg, 93 %

Selenium0.051 mg, 93 %

Potassium1380 mg, 69 %

Zinc6.3 mg, 63 %

Riboflavin (vitamin B2)0.72 mg, 51 %

Iron7.2 mg, 51 %

Vitamin B60.6 mg, 43 %

Folate0.069 mg, 35 %

Pantothenic acid (vitamin B5)1.5 mg, 25 %

Calcium195 mg, 24 %

Iodine0.018 mg, 12 %

Vitamin A0.009 mg, 1.1 %

Vitamin Dnone recorded

Vitamin B12none recorded

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.

What nut and seed doesn’t give you. And where to find it.

No recorded vitamin D, vitamin C or vitamin B12.

Vitamin D

0mgin nut and seed

Find it inBloater, grilled500 % per 100 g

Vitamin C

Tracein nut and seed

Find it inCherries, West Indian2150 % per 100 g

Vitamin B12

0mgin nut and seed

Find it inLiver, ox, raw4400 % per 100 g

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0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

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Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Nut and seed against other dishes

Per 100 g, nut and seed has the most manganese of the 6 here, ahead of rissoles (brown rice, fried).

1.4mg

1.2mg

0.5mg

0.4mg

Nut and seed roast, mixed nuts and sunflower seeds, homemadethis page

Rissoles, brown rice, fried−0.2 mg

Pizza, ham and pineapple, retail−0.9 mg

Flan, cheese and mushroom, wholemeal−0.9 mg

Curry, Thai, stir-fry vegetable, takeaway and restaurant−1 mg

Bhaji, karela, with vegetable oil−1 mg

All values per 100 g, from the same dataset. Differences are against nut and seed.

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Questions about nut and seed

Four questions chosen by the facts above, so every food answers differently.

How many calories are in a portion of nut and seed?

A typical portion (300 g, one serving) gives 1047 kcal. Per 100 g the figure is 349 kcal.

Is nut and seed high in manganese?

Yes. Nut and seed roast, mixed nuts and sunflower seeds, homemade has 1.4 mg manganese per 100 g, 70 % of the NRV, above the 30 % threshold for a “high in” claim.

Are these figures exact for nut and seed?

No. They are calculated from a standard recipe in the UK Composition of Foods Integrated Dataset (CoFID, 2021). A different recipe, portion of sauce or cooking method will move them, so read them as a typical estimate.

Which vitamins and minerals does nut and seed have most of?

By share of the daily reference intake: manganese (1.4 mg, 70 %), chloride (490 mg, 61 %) and copper (0.6 mg, 60 %) per 100 g.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 15-217, Nut and seed roast, mixed nuts and sunflower seeds, homemade, published by Public Health England under the Open Government Licence v3.0; this record is a calculated recipe estimate. Main data references: As Vegetable Dishes Supplement 1992. Values are per 100 g of the edible part; a serving is 300 g, one serving, the usual UK portion for dishes. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 603 dishes kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Sunflower Seeds). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.