Tip: For best quality, store nuts and seeds in the refrigerator or freezer so the oils won't go rancid. Nuts and seeds with high levels of polyunsaturated fats (omega-3 fats and omega-6 fats) go rancid more easily, as do nuts and seeds which are broken, chopped, or ground into meal.
For more information about each nutrient, see:
- Carbohydrates
- Fiber
- Net Carb
- Saturated Fats
- Monounsaturated Fats
- Omega-3 (ω-3) Fats
- Omega-6 (ω-6) Fats
Source:
USDA National Nutrient Database for Standard Reference, Release 21.
* Coconut - dried and unsweetened
Carbohydrates and Fats in Nuts and Seeds (1 Ounce)
| Cal | Tot. Carb | Fiber | Net Carb | Sat. Fat | Mono Fat | ω-3 Fat | ω-6 Fat | |
| Almonds | 161 | 6.1 | 3.4 | 2.7 | 1 | 8.6 | 0.2 | 3.4 |
| Brazil Nuts | 184 | 3.4 | 2.1 | 1.3 | 4.2 | 6.9 | 0.05 | 5.8 |
| Cashews | 155 | 9.2 | 0.9 | 8.1 | 2.2 | 6.7 | 0.2 | 2.2 |
| Chestnuts | 60 | 12.8 | 2.3 | 10.5 | 0.1 | 0.2 | 0.03 | 0.22 |
| Chia Seeds | 137 | 12.3 | 10.6 | 1.7 | 0.9 | 0.6 | 4.9 | 1.6 |
| Coconut* | 185 | 6.6 | 4.6 | 2 | 16 | 0.8 | 0 | 0.2 |
| Flax Seeds | 150 | 8.1 | 7.6 | .5 | 1 | 2.1 | 6.3 | 1.7 |
| Hazelnuts | 176 | 4.7 | 2.7 | 2 | 1.3 | 12.8 | 0.24 | 2.2 |
| Madadamia Nuts | 201 | 4 | 2.4 | 1.6 | 3.4 | 16.5 | 0.06 | .36 |
| Peanuts | 159 | 4.5 | 2.4 | 2.1 | 1.9 | 6.8 | 0 | 4.4 |
| Pecans | 193 | 3.9 | 2.7 | 1.2 | 1.7 | 11.4 | 0.28 | 5.8 |
| Pine Nuts | 188 | 3.7 | 1 | 2.7 | 1.4 | 5.3 | 0.31 | 9.4 |
| Pistachios | 156 | 7.8 | 2.9 | 5.8 | 1.5 | 6.5 | 0.71 | 3.7 |
| Pumpkin Seeds | 151 | 5 | 1.1 | 3.9 | 2.4 | 4 | 0.51 | 5.8 |
| Sesame Seeds | 160 | 6.6 | 3.3 | 3.3 | 1.9 | 5.3 | 0.11 | 6 |
| Sunflower Seeds | 164 | 5.6 | 2.4 | 3.2 | 1.2 | 5.2 | 0.21 | 6.5 |
| Walnuts | 183 | 3.8 | 1.9 | 1.9 | 1.7 | 2.5 | 2.5 | 10.7 |
