Nuts and Seeds: Healthy Fats, Protein and Minerals

Nuts and seeds pack the most nutrition into the smallest serving of any plant food. They are calorie-dense by virtue of their oil content, with most varieties sitting between 500 and 700 kcal per 100 g, but the fat profile is dominated by mono-unsaturated and poly-unsaturated fats rather than saturated. Long-running observational studies (Nurses' Health Study, Adventist Health Study, PREDIMED in Spain) have linked regular nut consumption to better cardiovascular outcomes; the effect size is modest but consistent across populations.

Different nuts and seeds carry different nutritional emphases. Walnuts and flaxseed are rare plant sources of alpha-linolenic acid (ALA), the omega 3 precursor the body can convert into longer-chain forms (less efficiently than from oily fish, but still usefully). Almonds carry vitamin E, calcium and magnesium. Brazil nuts contain so much selenium that two or three a day cover the daily requirement. Cashews are higher in carbohydrate and lower in fat than most tree nuts. Sesame is uniquely high in calcium and forms the basis of tahini and halva. Chia and flax expand to a gel when soaked and supply useful soluble fibre.

Tree nuts (almond, walnut, cashew, hazelnut, pecan, pistachio, Brazil, macadamia, pine) and peanuts (technically a legume but classified with nuts for allergen and culinary purposes) are among the most common food allergens in the UK. The Food Standards Agency requires bold-marking on packaging where any of the 14 named allergens are present. Tree-nut allergy is generally lifelong; peanut-allergic children sometimes outgrow the reaction. Cross-contamination in production facilities is a real risk for severe allergies.

Seeds are sometimes overlooked but are nutritionally similar to nuts at a lower price point. Sunflower, pumpkin, sesame, hemp, chia and flax are all available in UK supermarkets and health-food shops, and many are produced domestically. They sprinkle easily onto porridge, salads, soups and yogurt, and they store well in sealed containers in a cool cupboard. Pre-ground flaxseed loses its omega 3 to oxidation faster than whole; buy whole and grind small batches for best results.

Tahini, almond butter, cashew butter and other ground or pressed nut and seed butters share the nutrition of the source nut and don't appear separately. The entries below cover individual nuts and seeds in raw form. Each page lists per 100 g energy, protein, fat, fibre and key minerals where the source data reports them.

Sesame Butter (Tahini)Tahini (sesame butter) provides 570 kcal and 17.8 g of protein per 100 g and is rich in calcium, copper, and sesame lignans. Full nutrition facts, history, and cooking guide.
Cashew NutsCashew nuts provide 553 kcal and 18.2 g of protein per 100 g — rich in heart-healthy monounsaturated fat. Full nutrition facts, history, health benefits, and cooking guide.
Macadamia NutsMacadamia nuts provide 718 kcal and 75.8 g of fat per 100 g — the highest fat content of any nut. Full nutrition facts, history, health benefits, and cooking guide.
Pistachio NutsPistachio nuts provide 560 kcal and 20.2 g of protein per 100 g — one of the highest-protein nuts with exceptional antioxidant content. Full nutrition facts and complete guide.
PeanutsPeanuts provide 567 kcal and 25.8 g of protein per 100 g — technically a legume, one of the world's most important food crops. Full nutrition facts, history, and cooking guide.
Valencia PeanutsValencia peanuts provide 570 kcal and 25.1 g of protein per 100 g — a sweet, three-seeded variety used in natural peanut butter. Full nutrition facts and complete guide.
Virginia PeanutsVirginia peanuts provide 563 kcal and 25.2 g of protein per 100 g — the largest-kernelled variety, used in gourmet snacking. Full nutrition facts and complete guide.
Spanish PeanutsSpanish peanuts provide 570 kcal and 26.2 g of protein per 100 g — a small, red-skinned variety with higher oil content. Full nutrition facts and a complete guide.
Sunfish (Ocean Sunfish)Sunfish provides 89 kcal and 19.4 g of protein per 100 g — a very lean, mild freshwater and ocean fish. Full nutrition facts, history, and cooking guide.