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USDA source topicBeans, nuts & protein foods

USDA Nuts and seeds records: median 589 calories per 100 g across 68 foods

Across 68 exact USDA Survey Foods records in this topic, median energy is 589 kcal per 100 grams and the central 80% runs from 471 kcal to 675 kcal. These are collection statistics, not a calorie estimate for a particular meal.

The complete collection preserves all 68 source descriptions, household measures, nutrient distributions, and FoodData Central citations so the summary can be checked against the underlying records.

Distribution at a glance

Where calorie density sits in this USDA record set

Percentiles summarize these 68 cited records; they are not a confidence interval or a prediction for one meal.

  1. 10th percentile 471 kcal
    471 kcal
  2. Median 589 kcal
    589 kcal
  3. 90th percentile 675 kcal
    675 kcal

Shared basis: 100 g · kilocalories

What is included?

The exact descriptions define the topic.

USDA places these records in the “Nuts and seeds” survey-food category. Within Feast’s broader navigation, they appear under Beans, nuts & protein foods (68 records). The category label is useful for discovery, but it does not mean every record uses the same recipe, brand, cooking method, or portion.

The current collection includes Trail mix with pretzels, cereal, or granola; Peanut butter, vitamin and mineral fortified; Pine nuts; Peanut butter, lower sugar; Almonds, unsalted; Almond butter. Those examples show why the exact wording matters. The complete alphabetical catalog farther down the page preserves all 68 descriptions instead of replacing them with one generic average.

A distribution view of the source set

Median and central nutrient ranges per 100 grams

The central range runs from the 10th to the 90th percentile of the 68 records on this page. It shows the middle of this finite source set without treating its endpoints as typical.

On smaller screens, focus a topic table and scroll horizontally to read every column.

Median, central interval, and observed per-100-gram nutrient span for this USDA source topic
NutrientMedianCentral 80%Observed spanRecords
Caloriesper 100 g589 kcal471 kcal–675 kcal245 kcal–754 kcal68
Proteinper 100 g18.8 g9.6 g–25.1 g3.1 g–29.8 g68
Carbohydrateper 100 g21.5 g13 g–44.4 g10.9 g–53 g68
Total fatper 100 g50.3 g29.9 g–63.8 g2.2 g–76.1 g68
Dietary fiberper 100 g7.4 g3 g–10.6 g2 g–34.4 g68
Total sugarsper 100 g4.7 g2.4 g–25 g0.5 g–36.8 g68
Sodiumper 100 g197 mg2 mg–422 mg0 mg–751 mg68
Potassiumper 100 g605 mg354 mg–814 mg180 mg–977 mg68
Calciumper 100 g64 mg34 mg–255 mg11 mg–631 mg68
Ironper 100 g3.1 mg1.5 mg–5.9 mg0.9 mg–16.6 mg68

All rows use the same 100-gram denominator and values from the cited records. The interval is descriptive, not a recommended intake range or statistical confidence interval.

A comparatively wide central spread

Total sugars: 4.7 g calculated median

Among 68 “Nuts and seeds” records, the central interval for total sugars extends from 2.4 g to 25 g per 100 grams. The complete observed span is 0.5 g to 36.8 g.

10th percentile: The calculated boundary falls between 2.3 g in Brazil nuts and 2.4 g in Mixed seeds; it is not itself an observed record value.

90th percentile: The calculated boundary falls between 25 g in Almonds, honey roasted and 25.1 g in Cashews, honey roasted; it is not itself an observed record value.

Percentile positions describe this finite source set; they are not labels of overall food quality.

A comparatively wide central spread

Calcium: 64 mg calculated median

Among 68 “Nuts and seeds” records, the central interval for calcium extends from 34 mg to 255 mg per 100 grams. The complete observed span is 11 mg to 631 mg.

10th percentile: The calculated boundary falls between 31 mg in Cashews, honey roasted and 35 mg in Peanut butter, reduced fat; it is not itself an observed record value.

90th percentile: The calculated boundary falls between 254 mg in Almonds, unroasted and 257 mg in Almonds, flavored; it is not itself an observed record value.

Percentile positions describe this finite source set; they are not labels of overall food quality.

A comparatively wide central spread

Sodium: 197 mg calculated median

Among 68 “Nuts and seeds” records, the central interval for sodium extends from 2 mg to 422 mg per 100 grams. The complete observed span is 0 mg to 751 mg.

10th percentile: Chestnuts reports 2 mg, exactly matching this calculated boundary.

90th percentile: The calculated boundary falls between 420 mg in Peanut butter, vitamin and mineral fortified and 426 mg in Peanut butter; it is not itself an observed record value.

Percentile positions describe this finite source set; they are not labels of overall food quality.

The three callouts above are the widest central spreads relative to each metric’s midpoint, with a minimum scale applied so near-zero medians do not dominate. The complete table remains the primary record of all ten metrics.

Preparation language in the records

Source descriptions reveal meaningful distinctions.

The counts below report words and phrases that appear explicitly in the 68 USDA descriptions. They can help narrow a search to a closer record. They do not prove that the named preparation caused a nutrient difference, because these survey-food records are not controlled experiments.

roasted

12 records use this wording, including Almonds, honey roasted; Cashews, honey roasted; Mixed nuts, honey roasted.

Portion context

Household measures answer a different question than 100 grams.

68 of 68 records (100%) include at least one named measure in the source data. Together those records provide 258 usable named measures.

A cup, slice, piece, sandwich, fillet, or fluid ounce can represent a different amount of food. Even two measures with the same label may have different gram weights across records. Open the closest profile and use its listed weight instead of transferring a measure from another record.

USDA’s representative source amount is also not necessarily what a visitor ate. For equal-weight comparison, use the 100-gram table. For meal estimation, match the exact description first, then match the amount, and finally account for additions or preparation details absent from the selected record.

USDA shorthand: NFS means “not further specified.” It preserves uncertainty in the reported description rather than identifying one exact size or product.

Common named measures in this topic

Choosing a closer record

Use a sequence, not a guess disguised as precision.

  1. 01

    Match the exact description

    Look for the closest food name, preparation, additions, and context. “Nuts and seeds” is the collection label; the individual description is the actual reference.

  2. 02

    Compare on equal weight

    Use the per-100-gram values when comparing two records. This keeps the denominator fixed and prevents different source-serving weights from masquerading as a food difference.

  3. 03

    Scale the closest listed measure

    Open the profile, select a named household measure when one fits, or enter a gram estimate. Treat scaled decimals as arithmetic from the source—not greater certainty about the plate.

  4. 04

    Add missing context

    Brand, recipe, cooking fat, sauce, toppings, substitutions, and edible portion can move the result. A current package label or weighed recipe may be more specific than a generic survey-food record.

Controlled contrasts

Related records worth comparing directly

These pairs passed Feast’s similarity, material-difference, and diversity screens. Each page keeps weight fixed at 100 grams, shows both exact source descriptions and formulations, and avoids treating the records as a controlled experiment.

5 material differences

Peanuts, boiled

compared with Peanuts, roasted, salted

Study the source records →5 material differences

Peanuts, boiled

compared with Peanuts, roasted, unsalted

Study the source records →4 material differences

Peanut butter

compared with Peanut butter, reduced fat

Study the source records →1 material difference

Almonds, lightly salted

compared with Almonds, unsalted

Study the source records →1 material difference

Almonds, salted

compared with Almonds, unsalted

Study the source records →1 material difference

Cashews, lightly salted

compared with Cashews, unsalted

Study the source records →1 material difference

Cashews, salted

compared with Cashews, unsalted

Study the source records →1 material difference

Mixed nuts, with peanuts, lightly salted

compared with Mixed nuts, with peanuts, unsalted

Study the source records →

Browse all controlled food-record comparisons →

From source topic to familiar meal

Meal guides fully represented inside this collection

Every linked record in these guides belongs to this exact USDA topic. The guide layer organizes recognizable meal families and variations while the collection below preserves the complete source catalog.

Meal family guide · 7 records Mixed nuts Mixed nuts: compare 7 exact USDA records by source calories, 100-gram values, portions, and citations. Meal family guide · 6 records Almonds Almonds: compare 6 exact USDA records by source calories, 100-gram values, portions, and citations. Meal family guide · 6 records Peanut butter Peanut butter: compare 6 exact USDA records by source calories, 100-gram values, portions, and citations. Meal family guide · 5 records Cashews Cashews: compare 5 exact USDA records by source calories, 100-gram values, portions, and citations. Meal family guide · 4 records Pecans Pecans: compare 4 exact USDA records by source calories, 100-gram values, portions, and citations. Meal family guide · 3 records Pistachio nuts Pistachio nuts: compare 3 exact USDA records by source calories, 100-gram values, portions, and citations. Meal family guide · 3 records Sunflower seeds Sunflower seeds: compare 3 exact USDA records by source calories, 100-gram values, portions, and citations. Meal family guide · 2 records Almond butter Almond butter: compare 2 exact USDA records by source calories, 100-gram values, portions, and citations.

Complete source catalog

All 68 “Nuts and seeds” records

Records are alphabetical, not ranked. Every row links to a Feast profile with household measures, the 21-nutrient Feast panel, estimate factors, methodology, and the exact USDA FoodData Central source where available.

Complete alphabetical catalog of USDA records in this source topic
Exact USDA descriptionCaloriesProteinFiberSodiumSource amountReferences
Almond butterFDC 2707533 641 kcalper 100 g 20.7 gper 100 g 9.6 gper 100 g 232 mgper 100 g 32 gUSDA reference amount Full profileUSDA source ↗
Almond butter, lower sodiumFDC 2707534 645 kcalper 100 g 20.8 gper 100 g 9.7 gper 100 g 1 mgper 100 g 32 gUSDA reference amount Full profileUSDA source ↗
Almond pasteFDC 2707535 458 kcalper 100 g 9 gper 100 g 4.8 gper 100 g 9 mgper 100 g 14 gUSDA reference amount Full profileUSDA source ↗
Almonds, flavoredFDC 2707490 599 kcalper 100 g 20.1 gper 100 g 10.4 gper 100 g 500 mgper 100 g 28 gUSDA reference amount Full profileUSDA source ↗
Almonds, honey roastedFDC 2707491 579 kcalper 100 g 14.1 gper 100 g 7.3 gper 100 g 385 mgper 100 g 28 gUSDA reference amount Full profileUSDA source ↗
Almonds, lightly saltedFDC 2707488 604 kcalper 100 g 20.2 gper 100 g 10.5 gper 100 g 195 mgper 100 g 28 gUSDA reference amount Full profileUSDA source ↗
Almonds, saltedFDC 2707487 601 kcalper 100 g 20.1 gper 100 g 10.5 gper 100 g 386 mgper 100 g 28 gUSDA reference amount Full profileUSDA source ↗
Almonds, unroastedFDC 2707486 626 kcalper 100 g 21.4 gper 100 g 10.8 gper 100 g 0 mgper 100 g 28 gUSDA reference amount Full profileUSDA source ↗
Almonds, unsaltedFDC 2707489 607 kcalper 100 g 20.3 gper 100 g 10.6 gper 100 g 3 mgper 100 g 28 gUSDA reference amount Full profileUSDA source ↗
Brazil nutsFDC 2707492 659 kcalper 100 g 14.3 gper 100 g 7.5 gper 100 g 3 mgper 100 g 28 gUSDA reference amount Full profileUSDA source ↗
Cashew butterFDC 2707536 609 kcalper 100 g 12.1 gper 100 g 3 gper 100 g 295 mgper 100 g 32 gUSDA reference amount Full profileUSDA source ↗
Cashews, honey roastedFDC 2707498 563 kcalper 100 g 10.3 gper 100 g 2 gper 100 g 394 mgper 100 g 28 gUSDA reference amount Full profileUSDA source ↗
Cashews, lightly saltedFDC 2707496 581 kcalper 100 g 14.8 gper 100 g 2.9 gper 100 g 208 mgper 100 g 28 gUSDA reference amount Full profileUSDA source ↗
Cashews, saltedFDC 2707495 578 kcalper 100 g 14.7 gper 100 g 2.9 gper 100 g 399 mgper 100 g 28 gUSDA reference amount Full profileUSDA source ↗
Cashews, unroastedFDC 2707494 574 kcalper 100 g 15.3 gper 100 g 3 gper 100 g 16 mgper 100 g 28 gUSDA reference amount Full profileUSDA source ↗
Cashews, unsaltedFDC 2707497 584 kcalper 100 g 14.8 gper 100 g 2.9 gper 100 g 16 mgper 100 g 28 gUSDA reference amount Full profileUSDA source ↗
ChestnutsFDC 2707499 245 kcalper 100 g 3.2 gper 100 g 5.1 gper 100 g 2 mgper 100 g 28 gUSDA reference amount Full profileUSDA source ↗
Chia seedsFDC 2707590 486 kcalper 100 g 16.5 gper 100 g 34.4 gper 100 g 16 mgper 100 g 9 gUSDA reference amount Full profileUSDA source ↗
Coconut, freshFDC 2707500 354 kcalper 100 g 3.3 gper 100 g 9 gper 100 g 20 mgper 100 g 28 gUSDA reference amount Full profileUSDA source ↗
Coconut, packagedFDC 2707501 456 kcalper 100 g 3.1 gper 100 g 9.9 gper 100 g 285 mgper 100 g 28 gUSDA reference amount Full profileUSDA source ↗
Flax seedsFDC 2707588 545 kcalper 100 g 18 gper 100 g 23.1 gper 100 g 37 mgper 100 g 9 gUSDA reference amount Full profileUSDA source ↗
HazelnutsFDC 2707502 628 kcalper 100 g 15 gper 100 g 9.7 gper 100 g 0 mgper 100 g 28 gUSDA reference amount Full profileUSDA source ↗
Macadamia nutsFDC 2707503 716 kcalper 100 g 7.8 gper 100 g 8 gper 100 g 353 mgper 100 g 28 gUSDA reference amount Full profileUSDA source ↗
Mixed nuts, honey roastedFDC 2707511 586 kcalper 100 g 15.4 gper 100 g 5.8 gper 100 g 388 mgper 100 g 28 gUSDA reference amount Full profileUSDA source ↗
Mixed nuts, unroastedFDC 2707505 616 kcalper 100 g 17 gper 100 g 7.2 gper 100 g 7 mgper 100 g 28 gUSDA reference amount Full profileUSDA source ↗
Mixed nuts, with peanuts, lightly saltedFDC 2707507 612 kcalper 100 g 19.7 gper 100 g 7.4 gper 100 g 160 mgper 100 g 28 gUSDA reference amount Full profileUSDA source ↗
Mixed nuts, with peanuts, saltedFDC 2707506 610 kcalper 100 g 19.6 gper 100 g 7.4 gper 100 g 313 mgper 100 g 28 gUSDA reference amount Full profileUSDA source ↗
Mixed nuts, with peanuts, unsaltedFDC 2707508 615 kcalper 100 g 19.8 gper 100 g 7.5 gper 100 g 6 mgper 100 g 28 gUSDA reference amount Full profileUSDA source ↗
Mixed nuts, without peanuts, saltedFDC 2707509 620 kcalper 100 g 16.3 gper 100 g 6.9 gper 100 g 320 mgper 100 g 28 gUSDA reference amount Full profileUSDA source ↗
Mixed nuts, without peanuts, unsaltedFDC 2707510 625 kcalper 100 g 16.4 gper 100 g 7 gper 100 g 6 mgper 100 g 28 gUSDA reference amount Full profileUSDA source ↗
Mixed seedsFDC 2707589 580 kcalper 100 g 22 gper 100 g 10 gper 100 g 7 mgper 100 g 28 gUSDA reference amount Full profileUSDA source ↗
Peanut butterFDC 2707537 598 kcalper 100 g 22.2 gper 100 g 5 gper 100 g 426 mgper 100 g 32 gUSDA reference amount Full profileUSDA source ↗
Peanut butter and chocolate spreadFDC 2707544 498 kcalper 100 g 11.7 gper 100 g 3 gper 100 g 304 mgper 100 g 32 gUSDA reference amount Full profileUSDA source ↗
Peanut butter and jellyFDC 2707543 432 kcalper 100 g 11.2 gper 100 g 3 gper 100 g 228 mgper 100 g 32 gUSDA reference amount Full profileUSDA source ↗
Peanut butter, lower sodiumFDC 2707538 598 kcalper 100 g 22.2 gper 100 g 5 gper 100 g 17 mgper 100 g 32 gUSDA reference amount Full profileUSDA source ↗
Peanut butter, lower sodium and lower sugarFDC 2707539 624 kcalper 100 g 23.5 gper 100 g 6.4 gper 100 g 154 mgper 100 g 32 gUSDA reference amount Full profileUSDA source ↗
Peanut butter, lower sugarFDC 2707540 650 kcalper 100 g 24.8 gper 100 g 7.8 gper 100 g 292 mgper 100 g 32 gUSDA reference amount Full profileUSDA source ↗
Peanut butter, reduced fatFDC 2707541 520 kcalper 100 g 25.9 gper 100 g 5.2 gper 100 g 540 mgper 100 g 32 gUSDA reference amount Full profileUSDA source ↗
Peanut butter, vitamin and mineral fortifiedFDC 2707542 591 kcalper 100 g 25.7 gper 100 g 5.6 gper 100 g 420 mgper 100 g 32 gUSDA reference amount Full profileUSDA source ↗
Peanuts, boiledFDC 2707513 318 kcalper 100 g 13.5 gper 100 g 8.8 gper 100 g 751 mgper 100 g 28 gUSDA reference amount Full profileUSDA source ↗
Peanuts, dry roasted, lightly saltedFDC 2707518 584 kcalper 100 g 24.2 gper 100 g 8.4 gper 100 g 199 mgper 100 g 28 gUSDA reference amount Full profileUSDA source ↗
Peanuts, dry roasted, saltedFDC 2707517 587 kcalper 100 g 24.4 gper 100 g 8.4 gper 100 g 410 mgper 100 g 28 gUSDA reference amount Full profileUSDA source ↗
Peanuts, dry roasted, unsaltedFDC 2707519 587 kcalper 100 g 24.4 gper 100 g 8.4 gper 100 g 6 mgper 100 g 28 gUSDA reference amount Full profileUSDA source ↗
Peanuts, honey roastedFDC 2707520 574 kcalper 100 g 20.7 gper 100 g 7.1 gper 100 g 349 mgper 100 g 28 gUSDA reference amount Full profileUSDA source ↗
Peanuts, roasted, saltedFDC 2707515 599 kcalper 100 g 28 gper 100 g 9.4 gper 100 g 320 mgper 100 g 28 gUSDA reference amount Full profileUSDA source ↗
Peanuts, roasted, unsaltedFDC 2707516 599 kcalper 100 g 28 gper 100 g 9.4 gper 100 g 6 mgper 100 g 28 gUSDA reference amount Full profileUSDA source ↗
Peanuts, unroastedFDC 2707514 567 kcalper 100 g 25.8 gper 100 g 8.5 gper 100 g 18 mgper 100 g 28 gUSDA reference amount Full profileUSDA source ↗
Pecans, honey roastedFDC 2707525 681 kcalper 100 g 6.7 gper 100 g 3.9 gper 100 g 383 mgper 100 g 28 gUSDA reference amount Full profileUSDA source ↗
Pecans, saltedFDC 2707523 747 kcalper 100 g 9.6 gper 100 g 5.6 gper 100 g 383 mgper 100 g 28 gUSDA reference amount Full profileUSDA source ↗
Pecans, unroastedFDC 2707522 750 kcalper 100 g 10 gper 100 g 5.8 gper 100 g 0 mgper 100 g 28 gUSDA reference amount Full profileUSDA source ↗
Pecans, unsaltedFDC 2707524 754 kcalper 100 g 9.7 gper 100 g 5.6 gper 100 g 0 mgper 100 g 28 gUSDA reference amount Full profileUSDA source ↗
Pine nutsFDC 2707526 673 kcalper 100 g 13.7 gper 100 g 3.7 gper 100 g 2 mgper 100 g 28 gUSDA reference amount Full profileUSDA source ↗
Pistachio nuts, lightly saltedFDC 2707529 579 kcalper 100 g 20.3 gper 100 g 9.9 gper 100 g 198 mgper 100 g 28 gUSDA reference amount Full profileUSDA source ↗
Pistachio nuts, saltedFDC 2707528 576 kcalper 100 g 20.2 gper 100 g 9.9 gper 100 g 389 mgper 100 g 28 gUSDA reference amount Full profileUSDA source ↗
Pistachio nuts, unsaltedFDC 2707530 582 kcalper 100 g 20.4 gper 100 g 10 gper 100 g 6 mgper 100 g 28 gUSDA reference amount Full profileUSDA source ↗
Pumpkin seeds, saltedFDC 2707580 567 kcalper 100 g 29.5 gper 100 g 6.4 gper 100 g 477 mgper 100 g 28 gUSDA reference amount Full profileUSDA source ↗
Pumpkin seeds, unsaltedFDC 2707581 574 kcalper 100 g 29.8 gper 100 g 6.5 gper 100 g 18 mgper 100 g 28 gUSDA reference amount Full profileUSDA source ↗
Sesame seedsFDC 2707586 631 kcalper 100 g 20.4 gper 100 g 11.6 gper 100 g 47 mgper 100 g 28 gUSDA reference amount Full profileUSDA source ↗
Sunflower seeds, flavoredFDC 2707584 567 kcalper 100 g 18.4 gper 100 g 10.6 gper 100 g 612 mgper 100 g 28 gUSDA reference amount Full profileUSDA source ↗
Sunflower seeds, plain, saltedFDC 2707583 575 kcalper 100 g 19.1 gper 100 g 11 gper 100 g 462 mgper 100 g 28 gUSDA reference amount Full profileUSDA source ↗
Sunflower seeds, plain, unsaltedFDC 2707582 582 kcalper 100 g 19.3 gper 100 g 11.1 gper 100 g 3 mgper 100 g 28 gUSDA reference amount Full profileUSDA source ↗
TahiniFDC 2707587 697 kcalper 100 g 19.7 gper 100 g 8.4 gper 100 g 64 mgper 100 g 28 gUSDA reference amount Full profileUSDA source ↗
Trail mix with chocolateFDC 2707577 503 kcalper 100 g 11.6 gper 100 g 5.9 gper 100 g 146 mgper 100 g 28 gUSDA reference amount Full profileUSDA source ↗
Trail mix with nutsFDC 2707575 604 kcalper 100 g 20.1 gper 100 g 7.9 gper 100 g 252 mgper 100 g 28 gUSDA reference amount Full profileUSDA source ↗
Trail mix with nuts and fruitFDC 2707576 454 kcalper 100 g 10.9 gper 100 g 6.4 gper 100 g 134 mgper 100 g 28 gUSDA reference amount Full profileUSDA source ↗
Trail mix with pretzels, cereal, or granolaFDC 2707578 476 kcalper 100 g 13.1 gper 100 g 6 gper 100 g 414 mgper 100 g 28 gUSDA reference amount Full profileUSDA source ↗
Walnuts, excluding honey roastedFDC 2707531 730 kcalper 100 g 14.6 gper 100 g 5.2 gper 100 g 0 mgper 100 g 28 gUSDA reference amount Full profileUSDA source ↗
Walnuts, honey roastedFDC 2707532 668 kcalper 100 g 9.8 gper 100 g 3.5 gper 100 g 383 mgper 100 g 28 gUSDA reference amount Full profileUSDA source ↗

Boundaries and provenance

What this collection can—and cannot—tell you.

This page summarizes USDA FoodData Central Survey Foods (FNDDS) records from 2021–2023, published October 31, 2024. FNDDS supplies the nutrient profiles used for foods reported in What We Eat in America, the dietary component of NHANES. Each value here remains tied to one exact FDC record; the complete catalog provides direct links so the source can be checked rather than taken on trust.

USDA describes FNDDS nutrient profiles as average values for generic representations of foods likely consumed in the United States—not profiles of specific products. Its gram weights for portions are likewise estimates for groups of foods and may not cover every available size. That distinction matters: a database measure is evidence for scaling a plausible match, not proof that the same weight or formulation was on a visitor’s plate.

The records are not laboratory measurements of every possible “Nuts and seeds” preparation. Restaurant recipes change, packaged products are reformulated, homemade ingredient ratios vary, and cooking can change water weight. A photo also cannot reliably reveal every hidden ingredient or gram weight. The central range describes variation among the records selected for this topic, not uncertainty around a single meal.

The median is not a default calorie count. The 10th and 90th percentiles are not lower and upper recommendations. The minimum and maximum are not promises that every real version falls inside the observed span. These statistics are tools for navigating a source collection while keeping the denominator, record name, and normal recipe variation visible.

Nutrient values do not establish whether a food is appropriate for a particular person or condition. This wiki does not diagnose deficiencies, prescribe targets, or replace advice from a qualified professional. If accuracy matters for an allergy, medical diet, or clinician-directed limit, use verified ingredient information and the guidance relevant to that situation.

Why no overall ranking appears.

A record can report more protein and also differ in sodium, fiber, energy, fat, portion weight, or ingredients. Choosing one metric as a universal score would hide those tradeoffs and imply a value judgment the data cannot support. The alphabetical catalog and side-by-side statistics are intentionally descriptive.

For primary-source context, read USDA’s FNDDS 2021–2023 documentation. For Feast’s import, filtering, portion-scaling, Daily Value, and uncertainty rules, read the nutrition-page methodology. For an exact item, use its profile and FoodData Central link rather than citing this collection-level summary alone.

Common questions

Using the “Nuts and seeds” collection responsibly

Is the median the expected nutrition for my food?

No. It is the middle value among these 68 source records on a 100-gram basis. Your recipe, brand, preparation, and portion may align more closely with one specific record or may fall outside this collection.

Why compare 100 grams instead of one serving?

Source servings can have different gram weights and measure labels. Holding weight at 100 grams makes concentration comparable. After choosing a record, its household measures are more useful for estimating the amount actually eaten.

Does the upper end of a nutrient range mean “better”?

No. The position only describes that nutrient within this source collection. It does not evaluate the whole food, determine an appropriate portion, or account for an individual’s needs.

Which number should I log?

Start with the record whose exact wording most closely matches the food. Use a listed measure or gram estimate, then add missing recipe or preparation context. Keep the result as an estimate unless you have a current label or weighed recipe.

Decision support from the exact records on this page

Turn source data into a better next decision

These conclusions and reading paths are computed from 13 exact records behind Nuts and seeds source topic. Links are chosen by record identity, controlled contrast, formulation input, nutrient spread, or serving context—not by loose keyword similarity.

Equal-weight result

Almonds, honey roasted is higher in total sugars per 100 g

Almonds, honey roasted reports 25 g versus 2.4 g for Mixed seeds: a 22.6 g difference when both are normalized to 100 g.

Inspect the underlying evidence

The denominator changes the answer

Almonds, unsalted is denser; Almond butter is higher in its source amount

Almonds, unsalted reports 4.7 g per 100 g and 1.3 g in USDA source amount (28 g). Almond butter reports a lower 4.4 g per 100 g but a higher 1.4 g in USDA source amount (32 g).

Record identity is part of the estimate

Distinguish “Trail mix with pretzels, cereal, or granola” from “Almonds, lightly salted”

These are separate USDA records with separate formulations or survey descriptions. Match preparation, additions, and the named household amount before borrowing either record’s nutrients.

Inspect the underlying evidence

Contextual knowledge graph

Follow the relationship that matches your question

For Nuts and seeds source topic, each path states why the destination belongs here, so you can distinguish a true evidentiary connection from a merely similar label.

A formulation detail that separates records Nuts, almonds, dry roasted, without salt added

USDA input 12063 appears in 3 of 13 context records; its summed listed input weight spans 68–97 g across those source formulations. These are source-formulation input weights, not plated or serving weights. Follow the code to inspect every represented occurrence.

Follow this evidence path A formulation detail that separates records Salt, table

USDA input 2047 appears in 3 of 13 context records; its summed listed input weight spans 0.5–1 g across those source formulations. These are source-formulation input weights, not plated or serving weights. Follow the code to inspect every represented occurrence.

Follow this evidence path Put the observed spread in corpus context Sodium: density and serving context

In this page’s records, sodium runs from 0 mg in Almonds, unroasted to 540 mg in Peanut butter, reduced fat, all per 100 g.

Follow this evidence path Put the observed spread in corpus context Iron: density and serving context

In this page’s records, iron runs from 0.9 mg in Chestnuts to 16.6 mg in Peanut butter, vitamin and mineral fortified, all per 100 g.

Follow this evidence path Inspect an exact record Trail mix with pretzels, cereal, or granola

Open the full nutrient table, household measures, formulation inputs, and FoodData Central 2707578 citation for this exact record—not a name-level average.

Follow this evidence path 13 records share this broad food family Beans, nuts & protein foods: broader category context

Trail mix with pretzels, cereal, or granola and Peanut butter, vitamin and mineral fortified, plus 11 more are assigned to Feast’s Beans, nuts & protein foods editorial category. Use the category page to compare nearby foods at a broad level; keep the exact USDA descriptions on this page for record-level decisions.

Follow this evidence path Check another exact record Mixed seeds

Open the full nutrient table, household measures, formulation inputs, and FoodData Central 2707589 citation for this exact record—not a name-level average.

Follow this evidence path