Tracked UK delivery, 2 to 3 working days

Calories and nutrition in nuts and seeds.

Nuts, seeds and nut butters. Dense in energy, fat and minerals, so a 30 g handful is the usual portion. The 38 foods here average 522 kcal per 100 g.

Nuts and seedsAs sold

Almonds, flaked and ground

612kcal per 100 g

184 kcal in a 30 g portion

21.1 gProtein55.8 gFat6.9 gCarbs7.4 gFibre

Vitamin E200 % NRV

High in vitamin ESource of protein+2

Nuts and seedsToasted

Almonds, toasted

579kcal per 100 g

174 kcal in a 30 g portion

21.0 gProtein52.5 gFat5.9 gCarbs10.9 gFibre

Vitamin E199 % NRV

High in vitamin ESource of protein+1

Nuts and seedsAs sold

Almonds, whole kernels

554kcal per 100 g

166 kcal in a 30 g portion

21.2 gProtein49.9 gFat5.3 gCarbs12.5 gFibre

Vitamin E214 % NRV

High in vitamin ESource of protein+2

Nuts and seedsAs sold

Barcelona nuts, Kernel only

639kcal per 100 g

192 kcal in a 30 g portion

10.9 gProtein64.0 gFat5.2 gCarbs–Fibre

High in copperLow sugars

Nuts and seedsAs sold

Betel nuts

339kcal per 100 g

102 kcal in a 30 g portion

5.2 gProtein10.2 gFat56.7 gCarbs–Fibre

Calcium50 % NRV

High in calcium

Nuts and seedsAs sold

Brazil nuts, kernel only

683kcal per 100 g

205 kcal in a 30 g portion

14.3 gProtein68.2 gFat3.1 gCarbs4.3 gFibre

Selenium462 % NRV

High in seleniumSource of fibre+1

Nuts and seedsDried

Breadnut seeds, dried

367kcal per 100 g

110 kcal in a 30 g portion

8.6 gProtein1.7 gFat73.8 gCarbs14.9 gFibre

Copper246 % NRV

High in copperHigh fibre+1

Nuts and seedsAs sold

Cashew nuts, kernel only, plain

573kcal per 100 g

172 kcal in a 30 g portion

17.7 gProtein48.2 gFat18.1 gCarbs3.2 gFibre

Copper211 % NRV

High in copperSource of protein+2

Nuts and seedsRoasted

Cashew nuts, kernel only, roasted and salted

611kcal per 100 g

183 kcal in a 30 g portion

20.5 gProtein50.9 gFat18.8 gCarbs4.3 gFibre

Copper204 % NRV

High in copperSource of protein+1

Nuts and seedsDried

Chestnuts, dried

319kcal per 100 g

96 kcal in a 30 g portion

3.7 gProtein5.1 gFat69.0 gCarbs7.7 gFibre

Potassium47 % NRV

High in potassiumHigh fibre

Nuts and seedsRaw

Chestnuts, kernel only, raw

170kcal per 100 g

51 kcal in a 30 g portion

2.0 gProtein2.7 gFat36.6 gCarbs4.1 gFibre

Manganese25 % NRV

Source of manganeseSource of fibre+1

Nuts and seedsAs sold

Coconut milk

22kcal per 100 g

7 kcal in a 30 g portion

0.3 gProtein0.3 gFat4.9 gCarbstraceFibre

Chloride23 % NRV

Source of chlorideLow energy+1

Nuts and seedsAs sold

Coconut, desiccated

604kcal per 100 g

181 kcal in a 30 g portion

5.6 gProtein62.0 gFat6.4 gCarbs13.7 gFibre

Manganese90 % NRV

High in manganeseHigh fibre

Nuts and seedsAs sold

Coconut, flesh only, fresh

351kcal per 100 g

105 kcal in a 30 g portion

3.2 gProtein36.0 gFat3.7 gCarbs7.3 gFibre

Manganese50 % NRV

High in manganeseHigh fibre+1

Nuts and seedsAs sold

Hazelnuts, kernel only

650kcal per 100 g

195 kcal in a 30 g portion

14.1 gProtein63.5 gFat6.0 gCarbs6.9 gFibre

Manganese245 % NRV

High in manganeseHigh fibre+1

Nuts and seedsAs sold

Macadamia nuts, salted

748kcal per 100 g

224 kcal in a 30 g portion

7.9 gProtein77.6 gFat4.8 gCarbs5.3 gFibre

Manganese275 % NRV

High in manganeseSource of fibre+1

Nuts and seedsAs sold

Marzipan, homemade

460kcal per 100 g

138 kcal in a 30 g portion

10.4 gProtein25.7 gFat50.1 gCarbs3.3 gFibre

Vitamin E90 % NRV

High in vitamin ESource of fibre

Nuts and seedsAs sold

Marzipan, white and yellow, retail

389kcal per 100 g

117 kcal in a 30 g portion

5.3 gProtein12.7 gFat67.6 gCarbs2.4 gFibre

Vitamin E52 % NRV

High in vitamin E

Nuts and seedsAs sold

Melon seeds

583kcal per 100 g

175 kcal in a 30 g portion

28.5 gProtein47.7 gFat9.9 gCarbs–Fibre

Copper239 % NRV

High in copperSource of protein

Nuts and seedsAs sold

Nuts, mixed

581kcal per 100 g

174 kcal in a 30 g portion

23.8 gProtein49.1 gFat11.6 gCarbs6.2 gFibre

Biotin132 % NRV

High in biotinSource of protein+1

Nuts and seedsAs sold

Peanut butter, smooth

607kcal per 100 g

182 kcal in a 30 g portion

22.8 gProtein51.8 gFat13.1 gCarbs6.6 gFibre

Biotin188 % NRV

High in biotinSource of protein+1

Nuts and seedsAs sold

Peanuts and raisins

436kcal per 100 g

131 kcal in a 30 g portion

15.4 gProtein25.9 gFat37.5 gCarbs4.4 gFibre

High in biotinSource of protein+1

Nuts and seedsRoasted

Peanuts, dry roasted

590kcal per 100 g

177 kcal in a 30 g portion

25.7 gProtein49.8 gFat10.3 gCarbs7.6 gFibre

Biotin260 % NRV

High in biotinSource of protein+2

Nuts and seedsAs sold

Peanuts, kernel only, plain, unsalted

564kcal per 100 g

169 kcal in a 30 g portion

25.8 gProtein46.0 gFat12.5 gCarbs6.2 gFibre

Biotin144 % NRV

High in biotinSource of protein+1

Nuts and seedsAs sold

Peanuts, raisins and chocolate chips

445kcal per 100 g

134 kcal in a 30 g portion

12.4 gProtein25.4 gFat44.4 gCarbs3.4 gFibre

High in copperSource of fibre

Nuts and seedsRoasted

Peanuts, roasted and salted

602kcal per 100 g

181 kcal in a 30 g portion

24.7 gProtein53.0 gFat7.1 gCarbs8.0 gFibre

Biotin204 % NRV

High in biotinSource of protein+2

Nuts and seedsAs sold

Pecan nuts, kernel only

689kcal per 100 g

207 kcal in a 30 g portion

9.2 gProtein70.1 gFat5.8 gCarbs4.7 gFibre

Manganese230 % NRV

High in manganeseSource of fibre+1

Nuts and seedsAs sold

Pine nuts, kernel only

688kcal per 100 g

206 kcal in a 30 g portion

14.0 gProtein68.6 gFat4.0 gCarbs1.9 gFibre

Manganese395 % NRV

High in manganeseLow sugars

Nuts and seedsRoasted

Pistachio nuts, kernel only, roasted and salted

601kcal per 100 g

180 kcal in a 30 g portion

17.9 gProtein55.4 gFat8.2 gCarbs7.4 gFibre

Chloride101 % NRV

High in chlorideHigh fibre

Nuts and seedsAs sold

Pumpkin seeds

565kcal per 100 g

170 kcal in a 30 g portion

24.4 gProtein45.6 gFat15.2 gCarbs5.3 gFibre

Copper157 % NRV

High in copperSource of protein+2

Nuts and seedsRaw

Quinoa, raw

309kcal per 100 g

93 kcal in a 30 g portion

13.8 gProtein5.0 gFat55.7 gCarbs7.0 gFibre

High in copperSource of protein+1

Nuts and seedsAs sold

Sesame seeds

598kcal per 100 g

179 kcal in a 30 g portion

18.2 gProtein58.0 gFat0.9 gCarbs7.9 gFibre

Copper146 % NRV

High in copperHigh fibre+1

Nuts and seedsAs sold

Sunflower seeds

576kcal per 100 g

173 kcal in a 30 g portion

19.8 gProtein47.5 gFat18.6 gCarbs6.0 gFibre

Vitamin E315 % NRV

High in vitamin ESource of protein+2

Nuts and seedsToasted

Sunflower seeds, toasted

602kcal per 100 g

181 kcal in a 30 g portion

20.5 gProtein49.2 gFat19.3 gCarbs6.2 gFibre

Vitamin E326 % NRV

High in vitamin ESource of protein+2

Nuts and seedsAs sold

Tahini paste

607kcal per 100 g

182 kcal in a 30 g portion

18.5 gProtein58.9 gFat0.9 gCarbs8.0 gFibre

Copper148 % NRV

High in copperHigh fibre+1

Nuts and seedsAs sold

Tigernuts

403kcal per 100 g

121 kcal in a 30 g portion

4.3 gProtein23.8 gFat45.7 gCarbs11.7 gFibre

Phosphorus30 % NRV

High in phosphorusHigh fibre

Nuts and seedsAs sold

Trail mix

432kcal per 100 g

130 kcal in a 30 g portion

9.1 gProtein28.5 gFat37.2 gCarbs5.1 gFibre

Manganese80 % NRV

High in manganeseSource of fibre

Nuts and seedsAs sold

Walnuts, kernel only

688kcal per 100 g

206 kcal in a 30 g portion

14.7 gProtein68.5 gFat3.3 gCarbs3.5 gFibre

Manganese170 % NRV

High in manganeseSource of fibre+1

Daily reference values, and where to find them

Compare the adult daily reference values used on food labels with the richest sources among the 38 foods above. These are label references, rather than a personal supplement plan. Food amounts are per 100 g.

Vitamins

Biotin0.05 mg daily referenceRichest here: peanuts, 0.13 mg per 100 g Folate0.2 mg daily referenceRichest here: breadnut seeds, 0.113 mg per 100 g Niacin (vitamin B3)16 mg daily referenceRichest here: peanuts, 19.3 mg per 100 g Pantothenic acid (vitamin B5)6 mg daily referenceRichest here: peanuts, 2.7 mg per 100 g Riboflavin (vitamin B2)1.4 mg daily referenceRichest here: almonds, 1.2 mg per 100 g Thiamin (vitamin B1)1.1 mg daily referenceRichest here: sunflower seeds, 1.6 mg per 100 g Vitamin A0.8 mg daily referenceRichest here: pumpkin seeds, 0.038 mg per 100 g Vitamin B120.0025 mg daily referenceRichest here: peanuts, 0.0005 mg per 100 g Vitamin B61.4 mg daily referenceRichest here: tahini paste, 0.76 mg per 100 g Vitamin C80 mg daily referenceRichest here: breadnut seeds, 47 mg per 100 g Vitamin D0.005 mg daily referenceRichest here: marzipan, 0.0002 mg per 100 g Vitamin E12 mg daily referenceRichest here: sunflower seeds, 39.1 mg per 100 g Vitamin K0.075 mg daily referenceRichest here: peanuts, 0.00031 mg per 100 g

Food groups

20 groups, 2,322 foods

About the nutrition data

Every figure comes from the UK government’s food composition dataset, shown per 100 g and per typical portion.

UK government food data

Figures come from CoFID 2021, the UK’s Composition of Foods Integrated Dataset, per 100 g of the edible part.

Portions and daily values

Portions use typical UK sizes, such as 80 g for fruit and vegetables. Each card compares the food’s strongest nutrient with its legal daily reference value (NRV).

Reference values

Badges follow UK law

Badges such as “high in”, “source of” and “low fat” use the thresholds in Regulation (EC) 1924/2006, checked per 100 g, or per 100 ml for drinks.

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Immufix Daily Immune Support pouch, orange flavour

From Immufix

One scoop, every nutrient declared.

Every 25 g scoop of Immufix declares 100 mg of vitamin C, 0.00125 mg of vitamin D and 0.075 mg of selenium, alongside other vitamins and minerals, each with its amount on the pouch. Vitamin C, vitamin D, zinc and selenium contribute to the normal function of the immune system.

Try it for 30 days See what’s in the scoop

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Made in CambridgeshireSince 1998