Reference
Nuts, seeds and peanuts: compare exact food states
Compare 36 admitted kernel and seed records on the same 100 g edible basis, then calculate your weighed serving. Match roasting, hulls and salt before comparing. Peanuts remain legumes. A trail mix needs the actual weight of each ingredient; a simple average cannot describe an unknown mixture. Carbohydrate values are total carbohydrate, not net carbs.
Nutrition for the exact food state
All values refer to 100 g of edible food. Match the state before weighing a serving.
| Food and state | Calories, kcal | Protein, g | Fat, g | Carbs, g |
|---|---|---|---|---|
| Almond kernels, generic Edible almond kernels; the source does not specify raw preparation; not almond milk, flour or butter | 579 | 21.2 | 49.9 | 21.6 |
| Almond kernels, blanched Edible kernels without shells; match the stated preparation; reference data do not identify your brand or household oil uptake | 590 | 21.4 | 52.5 | 18.7 |
| Almond kernels, dry-roasted, without added salt Edible kernels without shells; match the stated preparation; reference data do not identify your brand or household oil uptake | 598 | 21 | 52.5 | 21 |
| Almond kernels, dry-roasted, with added salt Edible kernels without shells; match the stated preparation; reference data do not identify your brand or household oil uptake | 598 | 21 | 52.5 | 21 |
| Almond kernels, oil-roasted, without added salt Edible kernels without shells; match the stated preparation; reference data do not identify your brand or household oil uptake | 607 | 21.2 | 55.2 | 17.7 |
| Almond kernels, oil-roasted, with added salt Edible kernels without shells; match the stated preparation; reference data do not identify your brand or household oil uptake | 607 | 21.2 | 55.2 | 17.7 |
| Cashew kernels, raw Edible kernels without shells; match the stated preparation; reference data do not identify your brand or household oil uptake | 553 | 18.2 | 43.8 | 30.2 |
| Cashew kernels, dry-roasted, without added salt Edible kernels without shells; match the stated preparation; reference data do not identify your brand or household oil uptake | 574 | 15.3 | 46.4 | 32.7 |
| Cashew kernels, dry-roasted, with added salt Edible kernels without shells; match the stated preparation; reference data do not identify your brand or household oil uptake | 574 | 15.3 | 46.4 | 32.7 |
| Cashew kernels, oil-roasted, without added salt Edible kernels without shells; match the stated preparation; reference data do not identify your brand or household oil uptake | 580 | 16.8 | 47.8 | 29.9 |
| Cashew kernels, oil-roasted, with added salt Edible kernels without shells; match the stated preparation; reference data do not identify your brand or household oil uptake | 581 | 16.8 | 47.8 | 30.2 |
| Pistachio kernels, raw Edible kernels without shells; match the stated preparation; reference data do not identify your brand or household oil uptake | 560 | 20.2 | 45.3 | 27.2 |
| Pistachio kernels, dry-roasted, without added salt Edible kernels without shells; match the stated preparation; reference data do not identify your brand or household oil uptake | 572 | 21 | 45.8 | 28.3 |
| Pistachio kernels, dry-roasted, with added salt Edible kernels without shells; match the stated preparation; reference data do not identify your brand or household oil uptake | 569 | 21 | 45.8 | 27.6 |
| Hazelnut kernels, generic Edible hazelnut kernels, also called filberts; raw preparation is not specified | 628 | 15 | 60.8 | 16.7 |
| Hazelnut kernels, blanched Edible kernels without shells; match the stated preparation; reference data do not identify your brand or household oil uptake | 629 | 13.7 | 61.2 | 17 |
| Hazelnut kernels, dry-roasted, without added salt Edible kernels without shells; match the stated preparation; reference data do not identify your brand or household oil uptake | 646 | 15 | 62.4 | 17.6 |
| English walnut kernels Edible English walnut kernels without shells; not black walnuts, glazed nuts or walnut oil | 654 | 15.2 | 65.2 | 13.7 |
| Peanuts, all types, raw Edible kernels without shells; match the stated preparation; reference data do not identify your brand or household oil uptake | 567 | 25.8 | 49.2 | 16.1 |
| Peanuts, all types, dry-roasted, without added salt Edible kernels without shells; match the stated preparation; reference data do not identify your brand or household oil uptake | 587 | 24.4 | 49.7 | 21.3 |
| Peanuts, all types, dry-roasted, with added salt Edible kernels without shells; match the stated preparation; reference data do not identify your brand or household oil uptake | 587 | 24.4 | 49.7 | 21.3 |
| Peanuts, all types, oil-roasted, without added salt Edible kernels without shells; match the stated preparation; reference data do not identify your brand or household oil uptake | 599 | 28 | 52.5 | 15.3 |
| Peanuts, all types, oil-roasted, with added salt Edible kernels without shells; match the stated preparation; reference data do not identify your brand or household oil uptake | 599 | 28 | 52.5 | 15.3 |
| Sunflower kernels, dried Edible kernels without shells; match the stated preparation; reference data do not identify your brand or household oil uptake | 584 | 20.8 | 51.5 | 20 |
| Sunflower kernels, dry-roasted, without added salt Edible kernels without shells; match the stated preparation; reference data do not identify your brand or household oil uptake | 582 | 19.3 | 49.8 | 24.1 |
| Sunflower kernels, dry-roasted, with added salt Edible kernels without shells; match the stated preparation; reference data do not identify your brand or household oil uptake | 582 | 19.3 | 49.8 | 24.1 |
| Sunflower kernels, oil-roasted, without added salt Edible kernels without shells; match the stated preparation; reference data do not identify your brand or household oil uptake | 592 | 20.1 | 51.3 | 22.9 |
| Sunflower kernels, oil-roasted, with added salt Edible kernels without shells; match the stated preparation; reference data do not identify your brand or household oil uptake | 592 | 20.1 | 51.3 | 22.9 |
| Pumpkin and squash kernels, dried Edible pumpkin and squash kernels without shells; generic combined record, not one species or whole in-shell seeds | 559 | 30.2 | 49 | 10.7 |
| Pumpkin and squash kernels, roasted, without added salt Edible pumpkin and squash kernels without shells; generic combined record, not one species or whole in-shell seeds | 574 | 29.8 | 49 | 14.7 |
| Pumpkin and squash kernels, roasted, with added salt Edible pumpkin and squash kernels without shells; generic combined record, not one species or whole in-shell seeds | 574 | 29.8 | 49 | 14.7 |
| Sesame seeds, whole, dried Whole sesame seeds with the hull; match dried or toasted preparation; not hulled kernels or tahini | 573 | 17.7 | 49.7 | 23.4 |
| Sesame seeds, whole, roasted and toasted Whole sesame seeds with the hull; match dried or toasted preparation; not hulled kernels or tahini | 565 | 17 | 48 | 25.7 |
| Sesame kernels, dried (decorticated) Sesame kernels with the hull removed; match dried or toasted preparation; not tahini or a colour-specific variety | 631 | 20.4 | 61.2 | 11.7 |
| Sesame kernels, toasted, without added salt (decorticated) Sesame kernels with the hull removed; match dried or toasted preparation; not tahini or a colour-specific variety | 567 | 17 | 48 | 26 |
| Chia seeds, dried Dried chia seed weight before soaking; not hydrated seed weight, pudding or a drink | 486 | 16.5 | 30.7 | 42.1 |
On a narrow screen, scroll the table sideways to see the nutrition columns.
Reference states describe specific records. Your brand, preparation and water content may differ. Missing values are never treated as zero.
Calculate your weighed serving
Use edible weight greater than zero and no more than 5,000 g. Exclude shells, packaging and parts you do not eat. Volumes are not converted to mass.
Edible almond kernels; the source does not specify raw preparation; not almond milk, flour or butter
Calories: kcal
Protein: g
Fat: g
Carbs: g
Your recipe and receipt
For your own trail mix or recipe, add each edible ingredient and its measured weight. Reference oil-roasted values already describe that prepared food; count only further additions separately. Enter the purchase cost and the usable amount in the same currency. For an in-shell package, weigh the usable kernels instead of inventing a shell-loss percentage. A 450 g usable amount costing 12 USD costs 4 USD per 150 g portion. Total carbohydrate includes fibre; this tool does not calculate net carbs or sodium.
Related food portions
Almonds: generic, blanched and roasted portionsCashews: raw, dry-roasted and oil-roasted portionsPistachios: nutrition by kernel weightHazelnuts: generic, blanched and dry-roasted portionsEnglish walnuts: nutrition by edible kernel weightPeanuts: raw and roasted nutrition for your portionSunflower kernels: dried, dry-roasted and oil-roasted portionsPumpkin and squash seed kernels: dried and roasted portionsSesame: whole seeds and hulled kernelsDried chia seeds: nutrition before soaking