Calories in roasted nut and seed: 335 kcal

What’s in a 300 g serving

About a third of a serving is water, which is why the calories stay low. What is left is mostly fat.

71.7 gFat

39 gProtein

54.3 gCarbohydrate

11.7 gFibre

113 gWater

10.8 gMinerals and the rest

71.7 gFat
39 gProtein
54.3 gCarbohydrate
11.7 gFibre
113 gWater
10.8 gMinerals and the rest

Above average for dishes

Nut and seed is 335 kcal per 100 g. The 603 dishes in this database average 180.

Nut and seed335

Dishes average180

High in fat

23.9 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 serving71.7 g

Saturates, per serving10.2 g

Vitamins and minerals in nut and seed

Eight of the 22 reach the “high in” level, led by manganese.

195 %

Manganese

3.9 mg in a 300 g serving

7th 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.

Chloride1410 mg176 %

Copper1.7 mg168 %

Vitamin E20.2 mg168 %

Niacin (vitamin B3)21.6 mg135 %

Biotin0.0657 mg131 %

Also high in

A source of

Only a trace

Vitamin C

Show all 22 with amounts

Manganese3.9 mg, 195 %

Chloride1410 mg, 176 %

Copper1.7 mg, 168 %

Vitamin E20.2 mg, 168 %

Niacin (vitamin B3)21.6 mg, 135 %

Biotin0.0657 mg, 131 %

Phosphorus870 mg, 124 %

Magnesium360 mg, 96 %

Thiamin (vitamin B1)0.96 mg, 87 %

Selenium0.048 mg, 87 %

Potassium1320 mg, 66 %

Zinc6.3 mg, 63 %

Riboflavin (vitamin B2)0.75 mg, 54 %

Iron7.2 mg, 51 %

Vitamin B60.57 mg, 41 %

Folate0.069 mg, 35 %

Pantothenic acid (vitamin B5)1.7 mg, 28 %

Calcium195 mg, 24 %

Vitamin B120.0006 mg, 24 %

Iodine0.03 mg, 20 %

Vitamin D0.0006 mg, 12 %

Vitamin A0.057 mg, 7.1 %

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 C, and only 4 % of the vitamin D reference intake and 2.4 % of the vitamin A reference intake per 100 g.

Vitamin C

Tracein nut and seed

Find it inCherries, West Indian2150 % per 100 g

Vitamin D

4%in nut and seed, per 100 g

Find it inBloater, grilled500 % per 100 g

Vitamin A

2.4%in nut and seed, per 100 g

Find it inLiver, calf, fried3152 % per 100 g

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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 nut roast (mixed nuts with egg).

1.3mg

1mg

0.6mg

0.4mg

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

Nut roast, mixed nuts with egg0 mg

Stuffing mix, dried−0.3 mg

Pilaf, rice with spinach−0.7 mg

Khichadi, with butter ghee−0.9 mg

Bhaji, karela, with vegetable oil−0.9 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

The questions people ask about nut and seed, answered from the dataset.

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

A typical portion (300 g, one serving) gives 1005 kcal. Per 100 g the figure is 335 kcal.

Is nut and seed high in manganese?

Yes. Nut and seed roast, mixed nuts and sunflower seeds with egg, homemade has 1.3 mg manganese per 100 g, 65 % 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 (1.3 mg, 65 %), chloride (470 mg, 59 %) and copper (0.56 mg, 56 %) per 100 g.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 15-218, Nut and seed roast, mixed nuts and sunflower seeds with egg, 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.