Nuts, Seeds & Kernels

Almonds (Prunus dulcis) are nutrient-dense tree nuts. Per 100g raw, they provide 579 kcal, 49.9g healthy fats (31.6g MUFA), 21.2g protein, 21.6g carbohydrates (12.5g fiber / 9.1g net carbs), and 25.6mg vitamin E (171% DV).

Brazil nuts (Bertholletia excelsa) are large Amazonian tree seeds with the highest selenium concentration of any commonly eaten food, though actual content varies widely by growing region. Per 100g, they provide 659 kcal, 67.1g fats (24.6g MUFA, 20.6g PUFA, 16.1g saturated), 14.3g protein, and a lab-average 1,917µg selenium (3,485% DV) -- a handful per day is a sensible ceiling, not a target.

Chia seeds (Salvia hispanica) are ancient Mayan pseudo-seeds. Per 100g raw, they deliver 486 kcal, 30.7g fats (17,830mg Omega-3 ALA), 16.5g protein, 42.1g carbohydrates (34.4g fiber / 7.7g net carbs), and 631mg calcium.

Flaxseeds (Linum usitatissimum) must be ground to break down the tough hull for nutrient absorption. Per 100g, they provide 534 kcal, 42.2g fats (22,810mg Omega-3 ALA), 18.3g protein, 28.9g carbohydrates (27.3g fiber / 1.6g net carbs), and world-record lignans.

Shelled hemp seeds (Cannabis sativa) are soft inner kernels rich in complete protein and GLA. Per 100g, they deliver 553 kcal, 48.8g fats (including 8,680mg Omega-3 ALA and 2,000mg gamma-linolenic acid GLA), 31.6g protein, and 8.67g carbohydrates (4.0g fiber).

Pistachios (Pistacia vera) are nutrient-rich green tree nuts. Per 100g raw, they deliver 560 kcal, 45.3g fats (23.3g MUFA), 20.2g complete protein (all 9 essential amino acids), 27.2g carbohydrates (10.6g fiber / 16.6g net carbs), and high lutein carotenoids.

Pepitas are hull-less seeds of oilseed pumpkins (Cucurbita pepo). Per 100g raw, they provide 559 kcal, 49.1g fats (16.2g MUFA, 21.0g PUFA), 30.2g protein, 10.7g carbohydrates (6.0g fiber), 592mg magnesium (141% DV), and 7.8mg zinc (71% DV).

White sesame seeds (Sesamum indicum) have had the outer hull removed, giving a milder flavor and lighter color than whole/unhulled seeds. Per 100g, they provide roughly 570 kcal, 49-50g fat (mostly mono- and polyunsaturated), 17-18g protein, and notably lower calcium than unhulled seeds, since most of the seed's calcium sits in the hull that's been removed.

English walnuts (Juglans regia) are the supreme nut source of plant Omega-3s. Per 100g raw, they provide 654 kcal, 65.2g fats (including 9,080mg alpha-linolenic acid ALA), 15.2g protein, 13.7g carbohydrates (6.7g fiber), and rich ellagitannin polyphenols.